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Tanzanian Mtori, Beef & Cauliflower Soup

Traditionally a green banana and beef soup from the Kilimanjaro region, rebuilt here on cauliflower for the same comforting, hearty texture.
Print Recipe
Prep Time: 20 minutes
Cook Time: 1 hour 10 minutes
Total Time: 1 hour 30 minutes
Course: Soup
Cuisine: East African
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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