Ndizi Nyama: Green Plantain and Beef Stew

Ndizi Nyama is a cherished Tanzanian dish combining tender beef and cooking bananas in a rich, savory stew. In Tanzania, many varieties of banana are grown, and one cooking banana known as mchare is especially prized. The green mchare is most commonly used in the traditional Ndizi Nyama, giving the stew a pleasant, slightly starchy texture that complements the meat.

If you can’t find mchare where you live, plantains are an excellent substitute. Choose green or slightly yellow plantains for a firmer texture that holds up well during simmering. Bananas and plantains play a central role in East African diets, and in many regions they are the main source of carbohydrates; in fact, bananas are a principal food for tens of millions of people across Africa, typically prepared by cooking, boiling, frying, pounding, or juicing.

This version of Ndizi Nyama is straightforward to prepare at home. The stew balances the savory flavors of browned beef, onions and garlic with the sweetness and body of plantains, rounded out by coconut milk for richness. Vegetables such as carrots and tomatoes are often added for texture and color. The result is a comforting main course that pairs beautifully with white rice or the East African staple ugali.

We first tasted this dish while staying at a luxury camp on the Serengeti—an experience that made the meal even more memorable. Tanzania is known for its remarkable wildlife and conservation efforts; a significant portion of the country is protected in national parks, making it one of the best places on earth for safari adventures. If you ever have the chance to visit, a safari paired with local cuisine like Ndizi Nyama is highly recommended.

Ndizi Nyama (Bananas and Beef Stew)

A surprisingly delicious combination of flavors brought to you from Tanzania. This simple stew is hearty enough for a family meal and elegant enough to serve to guests.

Ingredients

• 2 Tbsp vegetable oil
• 1 lb beef filet, chopped into 1-inch pieces
• 4 plantains (green or yellow), peeled and cut into 3-inch pieces
• 1 medium white onion, chopped
• 4 cloves garlic, peeled and minced
• 2 tomatoes, diced
• 1 carrot, sliced
• 1 cup coconut milk
• Small bunch cilantro, chopped for garnish
• Salt and pepper to taste

Instructions

1. Heat the oil in a large pot over medium heat.
2. Add the chopped onion and minced garlic. Fry until the onion becomes translucent and begins to turn golden.
3. Add the beef pieces and cook until well browned on all sides.
4. Stir in the sliced carrot and diced tomatoes, mixing to combine.
5. Add about 2 cups of water to the pot, stir, and season with salt and pepper. Cover and bring to a gentle boil.
6. Once boiling, add the plantain pieces and stir. Continue to boil for about 10 minutes so the plantains start to soften and absorb the flavors.
7. Pour the coconut milk into the stew and stir gently to incorporate.
8. Reduce the heat and simmer for another 5 minutes, or until the plantains are tender and the beef is cooked through. Adjust seasoning as needed.
9. Remove from heat and garnish with chopped cilantro before serving.

Notes

Serve Ndizi Nyama with steamed white rice or ugali. The stew is flexible—use different cuts of beef if preferred, and adjust the coconut milk to taste for a lighter or richer finish. If you prefer a thicker sauce, let the stew simmer a bit longer with the lid off to reduce the liquid.

Nutrition (per serving)

Calories: 674 kcal | Carbohydrates: 66 g | Protein: 25 g | Fat: 38 g | Saturated Fat: 21 g | Potassium: 1619 mg | Fiber: 6 g | Sugar: 30 g | Vitamin A: 5213 IU | Vitamin C: 46 mg

Ndizi Nyama is a great introduction to East African home cooking. Its blend of familiar ingredients and unique flavor pairings makes it a memorable dish—perfect for sharing with family and friends while exploring the rich culinary traditions of Tanzania.