Main Course · African · Dinner ·

Creamy Tanzanian Coconut Bean Stew with Plantains

Name: Creamy Tanzanian Coconut Bean Stew with Plantains
Prep time: 30 min
Cook time: 90 min
Total time: 120 min
Yield: 4 servings
Cuisine: Main Course
Ingredients: Vegetable oil, 2 tablespoons; Onion, 1 large, finely chopped; Garlic cloves, 3, minced; Ginger, 1-inch piece, grated; Ground turmeric, 1 teaspoon; Ground cumin, 1 teaspoon; Cooked kidney beans, 2 cups (or 1 can, drained and rinsed); Coconut milk, 1 can (14 oz); Vegetable broth, 2 cups; Salt & black pepper, To taste; Ripe plantains, 2, peeled and sliced into rounds; Vegetable oil, 1 tablespoon; Fresh cilantro, 1/4 cup, chopped; Lime, 1, cut into wedges

This rich and aromatic stew combines creamy coconut milk with tender beans and sweet plantains, perfect for a cozy dinner.

4.4(82 reviews)

·By Ethan Brooks·October 24, 2025

Creamy Tanzanian Coconut Bean Stew with Plantains — Main Course served and photographed from above

Prep

30 min

Cook

1 h 30 min

Difficulty

Intermediate

Serves

Ingredients

Servings

For the Stew Base

For the Coconut Bean Stew

For the Plantains

For the Garnish

Nutrition

Per serving

Calories: 476 kcal
Protein: 10.5 g
Carbs: 59.1 g
Fat: 25.6 g
Fiber: 8.9 g

Whole recipe

Total

Calories: 1904 kcal
Protein: 42.1 g
Carbs: 236.5 g
Fat: 102.3 g
Fiber: 35.6 g

Breakdown by ingredient▾

Ingredient	Cal	P	C	F	Fib
Vegetable oil 2 tablespoons	240	0	0	28	0
Onion 1 large, finely chopped	44	1.2	10.3	0.1	1.9
Garlic cloves 3, minced	13	0.6	3	0	0.2
Ginger 1-inch piece, grated	9	0.2	2	0.1	0.2
Ground turmeric 1 teaspoon	8	0.3	1.4	0.2	0.5
Ground cumin 1 teaspoon	8	0.4	0.9	0.5	0.2
Cooked kidney beans 2 cups (or 1 can, drained and rinsed)	430	30	75	1.5	22
Coconut milk 1 can (14 oz)	552	5.5	13.2	57.2	2
Vegetable broth 2 cups	19	0.5	3.5	0.1	0.4
Salt & black pepper To taste	0	0	0	0	0
Ripe plantains 2, peeled and sliced into rounds	440	4	120	0.6	6.2
Vegetable oil 1 tablespoon	120	0	0	14	0
Fresh cilantro 1/4 cup, chopped	1	0.1	0.2	0	0.1
Lime 1, cut into wedges	20	0.3	7	0.1	1.9

These are estimates, not dietary advice.

Preparation

Get these tasks done before you start cooking.

Marinating the Plantains

1
Place plantains
Place sliced plantains in a bowl.
2
Drizzle oil
Drizzle with 1 tablespoon vegetable oil.
3
Toss to coat
Toss to coat evenly and set aside for frying.

Preparing the Stew Base

1
Heat oil
Heat 2 tablespoons vegetable oil in a large pot over medium heat.
2
Sauté onion
Add chopped onion and sauté until translucent (about 5 minutes).
Tip: Add a splash of water if the onions start sticking to the pot.
3
Add garlic & ginger
Stir in garlic and ginger, cooking for another 2 minutes until fragrant.
Tip: Ensure the spices do not burn, as this will cause the stew to become bitter.

How to Make Creamy Tanzanian Coconut Bean Stew with Plantains

Total time: 2 h · Yields 4 servings

1
Sauté the spices
Add turmeric and cumin to the onion mixture, cooking for 1 minute until aromatic.
2
Combine ingredients
Pour in the coconut milk, vegetable broth, and kidney beans, stirring well.
3
Simmer
Bring the mixture to a boil, then reduce heat to low and let simmer for 25–30 minutes, allowing the flavors to meld.