Mtori is a traditional Tanzanian soup hailing from the Kilimanjaro region, particularly cherished by the Chaga people. This hearty dish combines green plantains and beef (or sometimes goat) in a rich, creamy broth, often thickened by the natural starch of the plantains. Unlike Supu ya Ndizi, another Tanzanian plantain soup, Mtori is distinct for its mashed consistency and the addition of butter or ghee, which gives it a velvety texture. It’s a comforting, nutrient-packed meal typically served as a main dish, often enjoyed with a side of ugali or bread. This step-by-step recipe will guide you through making an authentic Mtori that’s both satisfying and full of East African flavor.
Ingredients (Serves 4-6)
- Beef: 1 lb (450g), cut into 1-inch cubes (preferably with some bone for flavor, like short ribs)
- Green Plantains: 4 medium, peeled and cut into 1-inch chunks
- Vegetable Oil: 2 tbsp
- Butter or Ghee: 2 tbsp
- Onions: 1 large, finely chopped
- Garlic: 3 cloves, minced
- Ginger: 1-inch piece, grated
- Beef Stock or Water: 6 cups
- Salt: 1.5 tsp (adjust to taste)
- Black Pepper: 1/2 tsp
- Turmeric Powder: 1/2 tsp (optional, for color)
- Cayenne Pepper: 1/4 tsp (optional, for a mild kick)
- Fresh Cilantro or Parsley: 2 tbsp, 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
- Potato masher or fork (for mashing plantains)
- Peeler (for plantains)
Step-by-Step Instructions
Step 1: Prepare the Ingredients
Start by prepping all your ingredients to ensure a smooth cooking process. If using beef with bone, rinse the meat under cold water to remove any bone fragments. Cut the beef into 1-inch cubes, keeping the bones for added flavor in the broth. Season the beef 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, so a knife helps. Cut the plantains into 1-inch chunks. Finely chop the onions, mince the garlic, and grate the ginger.
Step 2: Brown the Beef
Heat 2 tablespoons of vegetable oil in a large pot or Dutch oven over medium-high heat. Add the beef cubes (and bones, if using) 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 enhances the soup’s flavor by caramelizing the meat. Remove the browned beef and set it aside on a plate.
Step 3: Sauté the Aromatics
In the same pot, add the chopped onions with a pinch of salt. 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. If using turmeric and cayenne pepper, add them now and stir for 1 minute to release their aroma.
Step 4: Simmer the Beef
Return the browned beef (and bones) to the pot, along with any juices on the plate. Pour in 6 cups of beef stock or water, 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, or until the beef is tender. If the meat is still tough, continue simmering for another 15-30 minutes, adding more liquid if needed. Skim off any foam that rises to the surface during cooking for a clearer broth.
Step 5: Cook the Plantains
Add the green plantain chunks to the pot, ensuring they are submerged in the broth. Cover and simmer for 20-25 minutes, or until the plantains are very soft and can be easily mashed with a fork. The plantains will release their starch, naturally thickening the soup. Stir occasionally to prevent sticking, and add a bit more stock or water if the soup becomes too thick.
Step 6: Mash the Plantains
Once the plantains are soft, use a potato masher or fork to mash them directly in the pot. You can mash them completely for a smooth, creamy texture (traditional for Mtori) or leave some chunks for a slightly chunkier soup, depending on your preference. The mashed plantains will blend with the broth, creating a thick, velvety consistency. If the soup is too thick, add a bit more stock or water to reach your desired texture.
Step 7: Add Butter and Adjust Seasoning
Stir in 2 tablespoons of butter or ghee, which gives Mtori its signature richness and glossy finish. Taste the soup and adjust seasoning with additional salt if needed. The broth should be savory with a subtle creaminess from the plantains and butter. 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 richness of the soup.
Step 8: Garnish and Serve
If there are bones in the soup, remove them now (the meat should have fallen off during cooking). Ladle the Mtori into bowls and sprinkle with chopped cilantro or parsley for a fresh, herbaceous touch. Serve the soup hot as a main dish, paired with ugali, a Tanzanian cornmeal porridge, or crusty bread to soak up the creamy broth. For a complete meal, add a side of kachumbari salad (tomatoes, onions, and chili) or sautéed greens like sukuma wiki. The creamy plantains and tender beef make this soup a comforting, hearty meal.
Tips for Success
- Plantain Ripeness: Use green, unripe plantains for their starchy texture, which is essential for thickening the soup. Ripe plantains will be too sweet and soft for Mtori.
- Meat Variations: Beef with bones (like short ribs or oxtail) adds the best flavor, but you can use boneless beef or goat. For a lighter option, use chicken (simmer for 30 minutes instead of 45). For a vegetarian version, skip the meat and use vegetable stock, adding extra vegetables like carrots or potatoes.
- Consistency: Mtori should be thick and creamy but still pourable. Adjust the amount of stock or water to achieve your preferred texture.
- Butter or Ghee: This ingredient is key to authentic Mtori, giving it a rich, velvety finish. If you’re dairy-free, you can substitute with a tablespoon of coconut oil for a different but still delicious flavor.
- Storage: Leftovers can be refrigerated in an airtight container for up to 3 days. Reheat gently on the stovetop, adding a splash of water or stock to loosen the soup if it thickens too much.
Why You’ll Love Mtori
Mtori is a true taste of Tanzanian comfort, blending the starchy goodness of green plantains with the richness of beef and butter in a way that’s both simple and deeply satisfying. This dish reflects the resourcefulness of the Chaga people, who use local ingredients to create nourishing meals that sustain through the cool Kilimanjaro climate. It’s a perfect one-pot meal for a cozy family dinner, offering a creamy texture and savory flavor that’s unique to Tanzanian cuisine. Whether you’re new to East African cooking or looking to explore the flavors of the Kilimanjaro region, Mtori is a dish that will warm your heart and soul.