Beans usuli Recipe

Recipe By Slurrp

Beans Usuli is a traditional Tanzanian dish made with beans, coconut milk, and spices. It is a flavorful and hearty dish that is often served as a main course. The beans are cooked until tender and then simmered in a rich coconut milk sauce, infused with aromatic spices like cumin, coriander, and turmeric. This dish is typically enjoyed with rice or flatbread and is a popular choice for vegetarians and vegans due to its high protein content.

4.5
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Rate
Vegdiet
30minstotal
30minsCook
30m.total
30m.Cook
Beans usuli
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Ingredients for Beans usuli Recipe

  • 1/4 cup Dried Beans
  • 1 cup Water
  • 1/2 tablespoon Oil
  • 1/4 Onion, Finely Chopped
  • 3/4 cloves Cloves Garlic, Minced
  • 1/4 teaspoon Grated Ginger
  • 1/4 teaspoon Ground Cumin
  • 1/4 teaspoon Ground Coriander
  • 0.13 teaspoon Ground Turmeric
  • 1/4 can Coconut Milk
  • As required Salt And Pepper To Taste
  • as per your need Fresh Cilantro Or Parsley For Garnish

Directions: Beans Usuli Recipe

Cooking Directions

  • STEP 1.Rinse the beans thoroughly and soak them overnight in water.
  • STEP 2.In a large pot, boil the soaked beans until tender.
  • STEP 3.In a separate pan, heat oil and sauté onions, garlic, and ginger until fragrant.
  • STEP 4.Add the spices (cumin, coriander, turmeric) and cook for a minute.
  • STEP 5.Pour in the coconut milk and bring to a simmer.
  • STEP 6.Add the cooked beans to the coconut milk mixture and let it simmer for 10-15 minutes.
  • STEP 7.Season with salt and pepper to taste.
  • STEP 8.Serve the Beans Usuli hot with rice or flatbread.
  • STEP 9.Garnish with fresh cilantro or parsley, if desired.

Cooking Tips

  • To save time, you can use canned beans instead of soaking and boiling dried beans.
  • Adjust the spices according to your taste preferences.
  • For a creamier texture, you can blend a portion of the cooked beans before adding them to the coconut milk sauce.

Storage and Serving

  • Leftover Beans Usuli can be stored in an airtight container in the refrigerator for up to 3 days.
  • Reheat the dish in a microwave or on the stovetop before serving.
  • Serve the Beans Usuli as a main course with rice or flatbread, or as a side dish with grilled meats or vegetables.
Nutrition
value
340
calories per serving
17 g Fat14 g Protein32 g Carbs8 g FiberOther

Current Totals

  • Fat
    17g
  • Protein
    14g
  • Carbs
    32g
  • Fiber
    8g

MacroNutrients

  • Carbs
    32g
  • Protein
    14g
  • Fiber
    8g

Fats

  • Fat
    17g

Vitamins & Minerals

  • Calcium
    80mg
  • Iron
    3mg
  • Vitamin A
    329mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    2mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    93mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    13mg
  • Vitamin E
    3mg
  • Copper
    < 1mcg
  • Magnesium
    97mg
  • Manganese
    < 1mg
  • Phosphorus
    227mg
  • Selenium
    10mcg
  • Zinc
    2mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Slurrp