Mtori (East African Stew)

May 16, 2023May 16, 20230 15
Mtori (East African Stew)
in Stew

Prep

10 min

Cook

2 hours 30 min

Ready In

2 hours 40 min

Level

Difficult

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 lbs short rib of beef , cut into 3-inch lengths ( a whole chicken can be substituted )
1 quart water
2 teaspoons salt
3 medium ripe plantains , peeled and sliced into rounds 1/4-inch thick
3 medium boiling potatoes , peeled and quartered , then placed in a bowl of cold water to prevent discoloration
2 medium size onions , peeled and coarsely chopped
1 tablespoon butter

Nutrision Information

Servings Per Recipe
6
Calories
611
Sugar
8g
Fat
31g
Mtori is a traditional East African dish that is popular in Tanzania, Kenya, and Uganda. It is a type of meat stew that is usually made from beef short ribs. The dish is rich and flavorful, with a unique blend of spices and herbs. Mtori is often served as a main course dish during special occasions such as weddings, festivals, and family gatherings. The dish is best enjoyed hot and with your desired garnish such as avocado, cilantro, or lime wedges. Mtori is a perfect meal to enjoy during cold weather as it is filling and warming to the soul.

Instructions

1.In a large pot, add water and heat it over medium heat. Add the short rib of beef and salt to the pot, cover it and let it cook for 2 hours or until the beef is very tender.
2.Add plantains and potatoes to the beef broth, cook it until the plantains and potatoes are soft.
3.In a separate pan, heat butter over medium heat, sauté onions until they are lightly browned.
4.Add the onions to the beef stew and mix well. Serve hot with your desired garnish.

PROS

Mtori is a hearty and delicious meal that is packed with flavors and nutrients.
The dish is rich in protein, fiber, and minerals.
It is also a good source of vitamin A, vitamin C, and vitamin B6.

CONS

The dish is high in calories and fat, so it should be consumed in moderation.
The preparation time for this dish is longer because of the cooking time of the beef.
The dish can be slightly spicy for some people.

HEALTH & BENEFITS

The ingredients used in Mtori have many health benefits. Plantains contain resistant starch that supports gut health. Short ribs of beef are a rich source of iron and vitamin B12 which helps in red blood cell production and brain function. Potatoes are a good source of fiber and vitamin C that helps to strengthen the immune system. Onion has anti-inflammatory properties and helps to lower blood sugar levels.

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