Supu Ya Ndizi
Soups & Stews • Africa
About Supu ya Ndizi
Clear Tanzanian soup of green bananas with beef and ginger — light and warming.
How to Make Supu ya Ndizi (Traditional & Healthy Version)
Supu ya Ndizi is a beloved East African stew that showcases the unique flavors of green bananas (ndizi), harmoniously blended with tender beef and aromatic spices. This hearty dish is a staple in many households across Tanzania and neighboring regions, where plantains and bananas are central to the local diet. Its comforting texture and mildly spiced broth make it an inviting meal for all occasions, from family gatherings to festive celebrations. The beauty of Supu ya Ndizi lies in its simplicity and the wholesome ingredients drawn directly from African agriculture. The stew is typically enjoyed hot and is deeply satisfying, offering a balance of flavors from the starchy bananas, savory meat, and fresh vegetables. Not only is Supu ya Ndizi a symbol of East African hospitality, but it’s also a nutritious option for anyone seeking a traditional African dish that’s both filling and health-conscious. The stew’s gentle spices and natural ingredients make it accessible and appealing to international palates, making it a wonderful introduction to African cuisine.
Ingredients(for 1 large bowl (about 350g) per serving)
- 4 medium Green bananas (plantains) (peeled and sliced)
- 150g Lean beef stew meat (cut into small cubes)
- 1 small Onion (finely chopped)
- 1 medium Tomato (diced)
- 1 small Carrot (peeled and chopped)
- 2 cloves Garlic (minced)
- 1 tsp Ginger (freshly grated)
- 1 tbsp Vegetable oil (for sautéing)
- 3 cups Water or low-sodium broth
- to taste Salt and black pepper
- 2 tbsp Fresh coriander (cilantro) (chopped, for garnish) - optional
Instructions
- 1
Heat vegetable oil in a large pot over medium heat. Add onion and sauté until soft and translucent.
3 minutes
Use minimal oil for a lighter stew.
- 2
Stir in garlic and ginger, cooking until fragrant.
1 minute
Do not burn the garlic to avoid bitterness.
- 3
Add the beef cubes and cook, stirring, until browned on all sides.
4 minutes
Trim any visible fat for a leaner stew.
- 4
Mix in diced tomato and carrot, and cook until the tomato softens.
3 minutes
Fresh tomatoes add natural sweetness and acidity.
Why This Dish is Healthy
This dish is a healthy choice because it combines unprocessed whole foods, lean protein, and an abundance of vegetables. The use of green bananas provides slow-digesting carbs that help with blood sugar management. Low oil usage and the option for water-based broth keep the calorie count moderate, making Supu ya Ndizi suitable for weight management and heart health. Its fiber-rich base, minimal added fats, and nutrient-dense ingredients make it a smart addition to a balanced diet.
Supu ya Ndizi is rich in complex carbohydrates from green bananas, providing sustained energy and dietary fiber for digestive health. The addition of lean beef introduces high-quality protein, essential for muscle repair and maintenance. Carrots and tomatoes offer valuable vitamins such as vitamin A, vitamin C, and antioxidants, while fresh ginger and garlic contribute anti-inflammatory properties and immune system support. This stew is naturally low in saturated fat and can be further lightened by reducing oil and using lean cuts of meat.
Pro Tips
- 💡Tip 1: Use green bananas that are firm for the best texture.
- 💡Tip 2: Prepare all vegetables in advance for a smoother cooking process.
- 💡Tip 3: Garnish with fresh herbs just before serving for a burst of flavor and color.
Storage & Serving
Store leftover Supu ya Ndizi in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water if the stew thickens.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 105.0 kcal |
| Protein | 4.8 g |
| Carbohydrates | 17.0 g |
| Total Fat | 2.4 g |
| Fiber | 2.2 g |
