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Mbaazi Za Nazi
East African • Africa
About Mbaazi za Nazi
Pigeon peas stewed in coconut milk with turmeric — served with mahamri for breakfast.
How to Make Mbaazi za Nazi (Traditional & Healthy Version)
Mbaazi za Nazi is a beloved East African vegan bean stew that highlights the region's rich agricultural bounty and culinary heritage. Originating from the Swahili coast, especially in Kenya and Tanzania, this dish features creamy pigeon peas (mbaazi) simmered in fragrant coconut milk (nazi) with a gentle blend of spices. Mbaazi za Nazi is often enjoyed as a wholesome breakfast or lunch, served alongside chapati, rice, or steamed sweet potatoes. Its subtle flavors and nourishing ingredients have made it a staple in many Swahili households for generations. The taste of Mbaazi za Nazi is both comforting and unique, combining the earthiness of pigeon peas with the delicate sweetness of coconut and the warmth of mild aromatics. The recipe is naturally vegan and vegetarian, perfect for health-conscious eaters looking for plant-based protein. This stew embodies the essence of East African coastal cuisine—simple ingredients, vibrant flavors, and a strong connection to local traditions. Mbaazi za Nazi is not just a dish; it is a cultural experience, reflecting the communal spirit and healthy lifestyle of coastal communities in Africa.
Ingredients(for 1 bowl (about 250g))
- 1.5 cups Pigeon peas (mbaazi), cooked or canned (Fresh or canned)
- 1 cup Coconut milk (nazi) (Preferably unsweetened, fresh if possible)
- 1 small Onion (Finely chopped)
- 1 medium Tomato (Diced)
- 2 Garlic cloves (Minced)
- 1 teaspoon Fresh ginger (Grated)
- 1 Green chili (Deseeded, finely chopped (optional for mild heat)) - optional
- 1/2 teaspoon Turmeric powder
- to taste Salt
- 1 teaspoon Vegetable oil (Preferably sunflower or olive oil)
- 2 tablespoons Fresh coriander (Chopped, for garnish) - optional
Instructions
- 1
Heat vegetable oil in a medium saucepan over medium heat. Add chopped onions and sauté until translucent.
3 minutes
Keep stirring to prevent onions from browning for the best flavor.
- 2
Add minced garlic, grated ginger, and green chili (if using). Continue to sauté until aromatic.
2 minutes
Add a splash of water if the mixture sticks to the pan.
- 3
Stir in the diced tomato and turmeric powder. Cook until tomatoes soften and blend into the mixture.
5 minutes
Mash the tomatoes gently with the back of a spoon for a smoother stew.
- 4
Add the cooked pigeon peas to the pan. Mix well to combine with the aromatics.
2 minutes
If using canned peas, rinse them well to remove excess sodium.
Why This Dish is Healthy
This East African bean stew is a healthy choice due to its balance of plant protein, dietary fiber, and healthy fats—all essential for sustained energy and satiety. The absence of processed ingredients, artificial additives, or animal products makes it suitable for vegan, vegetarian, and heart-healthy diets. Using minimal oil and plenty of fresh vegetables, Mbaazi za Nazi is nutrient-dense yet moderate in calories, perfect for those seeking wholesome meals without compromising on authentic taste.
Mbaazi za Nazi is packed with plant-based protein from pigeon peas, making it an excellent alternative to meat-based dishes. Pigeon peas are rich in fiber, which supports digestion and helps maintain stable blood sugar levels. Coconut milk provides healthy fats, especially medium-chain triglycerides, which are easily metabolized by the body. The inclusion of tomatoes, onions, and ginger adds vitamins C and A, antioxidants, and anti-inflammatory compounds. This dish is naturally gluten-free and can be made low in saturated fat with light coconut milk, appealing to a broad range of dietary preferences.
Pro Tips
- 💡Tip 1: Use fresh coconut milk for the most authentic flavor.
- 💡Tip 2: Soak and cook dried pigeon peas in advance for better texture and nutrition.
- 💡Tip 3: Serve with whole grain chapati or boiled sweet potatoes for added fiber and nutrients.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, adding a splash of water or coconut milk if needed to restore creaminess.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 140.0 kcal |
| Protein | 7.8 g |
| Carbohydrates | 15.0 g |
| Total Fat | 6.2 g |
| Fiber | 4.6 g |
