Recipesbible

Dinner Meals Cooking Time : 1 hour 45 minutes Recipe Servings : 6 Recipe Dificult : easy 0.00

Authentic Tanzania Makande Recipe | Traditional East African Corn and Beans Stew

0 likes 0 reviews 25 views

Tanzania Makande is a traditional East African one-pot dish made with maize (corn) and beans slowly cooked together until tender and flavorful. A staple in many Tanzanian households, Makande is especially popular among the Chagga community and throughout rural regions, where it has long been valued as a nutritious, affordable, and filling meal. Rich in plant-based protein, fiber, and essential nutrients, it is commonly enjoyed for lunch or dinner.

The dish combines dried maize kernels and beans with onions, tomatoes, garlic, and mild spices to create a hearty stew. Some regional variations include coconut milk for a creamy Swahili-style version, while others add carrots, spinach, or green peppers for extra nutrition and color. The slow cooking allows the corn and beans to absorb the savory flavors, creating a comforting dish with a satisfying texture.

Makande is often served on its own or paired with avocado, Kachumbari, grilled meat, or fresh chili sauce. Simple to prepare and deeply rooted in Tanzanian culinary tradition, this wholesome recipe is a true taste of East Africa.

Cooking Method

Soak the dried maize and beans separately overnight in plenty of water.
Drain and rinse both the maize and beans.
Place the maize in a large pot, cover with fresh water, and boil for about 45 minutes.
Add the beans and continue cooking for another 35–45 minutes, or until both the maize and beans are tender. Drain any excess water if necessary.
Heat the vegetable oil in a large skillet over medium heat.
Add the chopped onion and cook for 5 minutes until soft. Stir in the garlic and cook for another minute.
Add the diced tomatoes and tomato paste, then cook for 5–7 minutes until the tomatoes soften.
Stir in the cumin, paprika, turmeric, salt, and black pepper. Cook for 1 minute until fragrant.
Add the cooked maize and beans to the skillet. Pour in the vegetable stock and coconut milk if using. Simmer for 10–15 minutes, stirring occasionally, until the flavors are well combined and the stew thickens slightly.
Garnish with fresh cilantro and serve hot with avocado, Kachumbari, grilled meat, or fresh chili sauce.

List Ingredients Buy Products

Add ingredients to a shopping list Scale this recipe (members) Work out nutrition (members)

Dried maize (white corn kernels) – 2 cups (350 g), soaked overnight , Dried red kidney beans – 2 cups (400 g), soaked overnight , Vegetable oil – 2 tablespoons

Onion – 1 large, finely chopped , Garlic – 4 cloves, minced , Tomatoes – 2 medium, diced

Tomato paste – 1 tablespoon , Ground cumin – 1 teaspoon , Paprika – 1 teaspoon

Ground turmeric – ½ teaspoon , Salt – 1½ teaspoons, or to taste , Black pepper – ½ teaspoon

Vegetable stock or water – 4 cups (950 ml)

Coconut milk – 1 cup (240 ml) (optional)

Fresh cilantro – ¼ cup, chopped (for garnish)

No valid video found.