Stirred Cornmeal Dough with Tomato Onion and Green Beans Stew

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A comforting Tanzanian staple featuring smooth cornmeal dough served alongside a simmered vegetable stew with fresh tomatoes, onions, and green beans. This ethiopian-inspired one pot (vegetarian) ready in about 50 minutes pairs cornmeal, water, vegetable oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 400 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 20 min Cook: 30 min Serves 4 Ethiopian cuisine 400 cal/serving
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Ingredients

Instructions

  1. Step 1: In a medium saucepan, heat 2 tbsp vegetable oil over medium heat. Add 1 medium diced onion and 2 minced garlic cloves, sautéing for 3 minutes until soft and fragrant.
  2. Step 2: Add 2 medium diced tomatoes, 1 cup cut green beans, 1 tsp salt, and 1/4 tsp black pepper. Stir and cook for 5 minutes until tomatoes break down and beans are tender.
  3. Step 3: Add 1/2 cup water and simmer for 10 minutes, stirring occasionally, until the stew has thickened slightly.
  4. Step 4: In a separate pot, bring 2 cups water to a rolling boil. Gradually whisk in 1 cup cornmeal, then reduce heat to low.
  5. Step 5: Cook, stirring constantly with a wooden spoon, for 10-15 minutes until the mixture thickens and pulls away from the sides, forming a cohesive dough.
  6. Step 6: Transfer the dough to a plate and let it rest for 5 minutes before serving with the stew.

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Frequently asked questions

How long does Stirred Cornmeal Dough with Tomato Onion and Green Beans Stew take to make?

Total time is about 50 minutes (20 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Stirred Cornmeal Dough with Tomato Onion and Green Beans Stew?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep cornmeal from drying out.

Can I substitute ingredients in Stirred Cornmeal Dough with Tomato Onion and Green Beans Stew?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Stirred Cornmeal Dough with Tomato Onion and Green Beans Stew for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Stirred Cornmeal Dough with Tomato Onion and Green Beans Stew vegetarian?

Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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