Ugali and Vegetable Stew with Maize

By AislePrompt Editorial · Published 2026-04-12 · Updated 2026-04-12

A traditional Tanzanian staple featuring thick maize dough served with a savory vegetable stew. This East African-inspired vegetarian recipe, ready in about 60 minutes, pairs maize flour, water, carrots for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 520 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.

Ingredients

• 2 cups maize flour
• 3 cups water
• 1 cup diced carrots
• 1.5 cups diced potatoes
• 1 cup cut into 1-inch pieces green beans
• 1 medium, diced onion
• 2 tbsp tomato paste
• 1 tbsp coconut oil
• 1 tsp sea salt
• 1/2 tsp black pepper

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Instructions

1. Step 1: For ugali: In a large bowl, mix 2 cups maize flour with 3/4 cup cold water until a shaggy dough forms. Gradually add remaining 2.25 cups water while mixing until a stiff dough develops.
2. Step 2: Heat a heavy-bottomed pot over medium heat. Add 1 tbsp coconut oil, then spoon in the dough, pressing it into a solid mass.
3. Step 3: Cover pot tightly and cook for 20 minutes without stirring, then uncover and stir gently for 5 minutes until dough is smooth and no longer gritty.
4. Step 4: For stew: While ugali cooks, heat 1 tbsp coconut oil in a separate pot. Sauté onion until golden (5 minutes), then add tomato paste and cook for 1 minute.
5. Step 5: Add carrots, potatoes, green beans, 1 tsp sea salt, and 1/2 tsp black pepper. Pour in 2 cups water, bring to a boil, then reduce heat and simmer covered for 15 minutes until vegetables are tender.