Mchuzi Wa Njegere (swahili Spiced Chickpea Stew)
Mchuzi wa Njegere is a flavorful and aromatic Swahili spiced chickpea stew that is a popular dish in Tanzanian cuisine. This hearty stew is packed with protein and warming spices, making it a perfect comfort food for any occasion.
Ingredients
- 2 cups dried chickpeas, soaked overnight
- 2 tablespoons vegetable oil
- 1 onion, finely chopped
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon turmeric
- 1 teaspoon paprika
- 1 teaspoon cayenne pepper (optional for heat)
- 2 tomatoes, chopped
- 4 cups vegetable broth
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions
- In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
- Add the minced garlic, ground cumin, ground coriander, turmeric, paprika, and cayenne pepper (if using). Cook for 1-2 minutes until fragrant.
- Stir in the chopped tomatoes and cook for another 5 minutes, allowing them to soften.
- Drain the soaked chickpeas and add them to the pot. Pour in the vegetable broth and bring the stew to a boil.
- Reduce the heat to low, cover the pot, and simmer for 45-50 minutes, or until the chickpeas are tender.
- Season with salt and pepper to taste. Serve the Mchuzi wa Njegere hot, garnished with fresh cilantro.
Cooking & Preparation
- Preparation time:
- 15 minutes
- Cooking time:
- 1 hour
- Total time:
- 1 hour
- Cooking method
- Stovetop
Nutritional facts per 1 serving
- Calories
- 250 per serving
- Protein
- 10g
- Carbohydrates
- 35g
- Fat
- 8g
Supplies
Large pot Wooden spoon Knife Cutting board
Tools
Stove
Serving suggestions
Serving suggestions: Mchuzi wa Njegere is traditionally served with rice, chapati, or ugali for a complete and satisfying meal.
Tips & tricks
Tips: For added richness, you can stir in a splash of coconut milk before serving.
Cost
$10