📍 Where this dish comes from: Ethiopia · Simien Mountains
Discover the history of this region →
Discover the history of this region →
Mtori comes from the slopes of Mount Kilimanjaro, where green bananas have long been a starchy staple simmered down with beef into a thick, almost porridge-like soup. This version keeps the beef, the broth, and the deep turmeric color, rebuilding the body of the dish on cauliflower instead — comforting, hearty, and full of the same slow-cooked warmth.
What You’ll Need
Servings: 6 servings
Calories: 310kcal
Ingredients
- 1.5 lb beef stew meat cubed
- 1 onion diced
- 2 cloves garlic minced
- 1 tsp ground turmeric
- 6 cups beef broth
- 1 large head cauliflower chopped
- Salt and pepper to taste
- Fresh parsley, chopped, to finish
Instructions
- In a large pot, brown beef in batches over medium-high heat, about 3 minutes per side. Set aside.
- In the same pot, sauté onion and garlic 3 minutes until softened.
- Stir in turmeric, return beef to the pot.
- Add beef broth, bring to a boil, then reduce to a simmer. Cover and cook 45 minutes until beef is tender.
- Add chopped cauliflower, simmer uncovered 15 minutes until tender.
- For a thicker, more traditional texture, mash roughly a third of the cauliflower against the side of the pot.
- Season with salt and pepper, top with parsley, and serve hot.
Nutrition
Serving: 1serving | Calories: 310kcal | Protein: 27g | Fat: 19g | Fiber: 3g
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Health Benefits
- Beef stew meat provides dense, bioavailable iron and zinc.
- Turmeric’s curcumin content has been studied for anti-inflammatory properties.
- Cauliflower adds fiber and vitamin C in place of the carb-heavy traditional banana base.