Supu ya Ndizi, a comforting Tanzanian dish, is a savory plantain soup that’s a staple in East African cuisine, particularly among the Chaga people of the Kilimanjaro region. “Supu” means soup, and “Ndizi” refers to plantains, which are the star of this dish. Unlike sweet banana soups, Supu ya Ndizi uses green, unripe plantains for a starchy, potato-like texture, simmered with meat (often beef or goat) in a flavorful broth seasoned with simple spices. The result is a hearty, warming soup that’s both nutritious and filling, often enjoyed as a main dish with a side of ugali or bread. This step-by-step recipe will guide you through making an authentic Supu ya Ndizi that captures the essence of Tanzanian comfort food.
Ingredients (Serves 4-6)
- Beef or Goat Meat: 1 lb (450g), cut into 1-inch cubes (optional; skip for vegetarian version)
- Green Plantains: 4 medium, peeled and cut into 1-inch chunks
- Vegetable Oil: 3 tbsp
- Onions: 1 large, finely chopped
- Garlic: 3 cloves, minced
- Ginger: 1-inch piece, grated
- Tomatoes: 2 medium, diced (or 1 cup canned chopped tomatoes)
- Carrots: 2 medium, peeled and sliced into 1/2-inch rounds (optional, for added texture)
- Potatoes: 2 medium, peeled and cut into 1-inch chunks (optional, for extra heartiness)
- Beef or Vegetable Stock: 6 cups (use vegetable stock for vegetarian version)
- Cumin Powder: 1 tsp
- Turmeric Powder: 1/2 tsp
- Cayenne Pepper: 1/4 tsp (adjust for spice preference)
- Salt: 1.5 tsp (adjust to taste)
- Black Pepper: 1/2 tsp
- Fresh Cilantro or Parsley: 1/4 cup, chopped (for garnish)
- Lemon Juice: 1 tbsp (for finishing)
Equipment Needed
- Large pot or Dutch oven with a lid
- Chopping board and sharp knife
- Measuring cups and spoons
- Wooden spoon or spatula
- Peeler (for plantains, carrots, and potatoes)
Step-by-Step Instructions
Step 1: Prepare the Ingredients
Begin by prepping all your ingredients to make the cooking process smooth. If using meat, trim any excess fat from the beef or goat and cut it into 1-inch cubes. Season the meat with 1/2 teaspoon of salt and 1/2 teaspoon of black pepper, and set aside. Peel the green plantains by cutting off the ends, making a shallow slit along the length, and removing the skin—green plantains can be tough to peel, so a knife helps. Cut the plantains into 1-inch chunks. Finely chop the onions, mince the garlic, grate the ginger, dice the tomatoes, and slice the carrots and potatoes into chunks if using.
Step 2: Brown the Meat (Skip if Vegetarian)
Heat 2 tablespoons of vegetable oil in a large pot or Dutch oven over medium-high heat. Add the beef or goat cubes in a single layer, working in batches if necessary to avoid overcrowding. Sear the meat for 5-7 minutes, turning occasionally, until all sides are browned. This step adds depth to the soup’s flavor by caramelizing the meat. Remove the browned meat and set it aside on a plate. If making a vegetarian version, skip this step and proceed to the next.
Step 3: Sauté the Aromatics
In the same pot, add the remaining 1 tablespoon of vegetable oil if needed. Add the chopped onions with a pinch of salt and cook for 8-10 minutes, stirring occasionally, until the onions are soft and golden brown. The caramelized onions create a sweet, savory base for the soup. Add the minced garlic and grated ginger, and sauté for 2 minutes until fragrant.
Step 4: Build the Flavor Base
Stir in the diced tomatoes and cook for 5-7 minutes, stirring frequently, until the tomatoes break down into a thick sauce and the oil begins to separate from the mixture. Add the cumin, turmeric, and cayenne pepper, and stir for 1 minute to toast the spices, releasing their aroma. Be careful not to burn the spices, as this can make the soup bitter.
Step 5: Simmer the Meat and Broth
If using meat, return the browned beef or goat to the pot, along with any juices on the plate. Pour in 6 cups of beef or vegetable stock, ensuring the meat is fully submerged. Bring the mixture to a boil, then reduce the heat to low. Cover the pot with a lid and simmer for 45 minutes if using beef or goat, or until the meat is tender. If making a vegetarian version, skip the meat and proceed to the next step, starting with the broth.
Step 6: Add the Plantains and Vegetables
Add the green plantain chunks, carrots, and potatoes (if using) to the pot. Stir gently to combine, ensuring the ingredients are submerged in the broth. Cover and simmer for 20-25 minutes, or until the plantains and vegetables are tender. The plantains should be soft and slightly creamy, similar to boiled potatoes, but not mushy. Check by piercing a piece with a fork—it should be tender but still hold its shape.
Step 7: Adjust Seasoning and Finish
Taste the soup and adjust seasoning with additional salt if needed. The broth should be savory with a subtle warmth from the spices. Remove the pot from the heat and stir in 1 tablespoon of fresh lemon juice to brighten the flavors. The lemon juice adds a refreshing tang that balances the starchy plantains and rich broth. Sprinkle with chopped cilantro or parsley for a fresh, herbaceous finish.
Step 8: Serve and Enjoy
Serve Supu ya Ndizi hot in bowls, ensuring each portion has a mix of plantains, meat (if using), and vegetables in the flavorful broth. This soup is traditionally enjoyed with ugali, a Tanzanian cornmeal porridge, which you can use to scoop up the broth, or with crusty bread for dipping. For a complete meal, add a side of kachumbari salad (tomatoes, onions, and chili) or sautéed greens like sukuma wiki. The hearty plantains and savory broth make this dish a comforting, nourishing meal.
Tips for Success
- Plantain Ripeness: Use green, unripe plantains for this recipe—they provide a starchy texture similar to potatoes. Ripe plantains will be too sweet and soft for this savory soup.
- Meat Variations: Beef or goat are traditional, but you can use chicken for a lighter option (simmer for 30 minutes instead of 45). For a vegetarian version, skip the meat and add extra vegetables like zucchini or green beans.
- Spice Adjustments: For a milder flavor, reduce or omit the cayenne pepper. For extra heat, add a chopped chili pepper with the tomatoes.
- Consistency: The soup should be brothy but hearty. If it thickens too much as it cooks, add a bit more stock or water to reach your desired consistency.
- Storage: Leftovers can be refrigerated in an airtight container for up to 3 days. Reheat gently on the stovetop, adding a splash of water if needed.
Why You’ll Love Supu ya Ndizi
Supu ya Ndizi is a perfect example of Tanzanian comfort food, blending simple ingredients into a dish that’s both hearty and soul-warming. The green plantains add a unique, starchy texture, while the spiced broth brings depth and warmth, reflecting the culinary traditions of the Kilimanjaro region. It’s a versatile recipe that can be adapted to suit your preferences—whether you include meat or keep it vegetarian, it’s guaranteed to satisfy. This soup is a wonderful way to explore Tanzanian cuisine, offering a taste of the Chaga people’s love for nourishing, boiled dishes.
