Ugandan Bufuke With Onion Sauce

May 15, 2023May 15, 20230 12
Ugandan Bufuke With Onion Sauce is a hearty and flavorful dish perfect for a cozy dinner
in Main

Prep

20 min

Cook

60 min

Ready In

80 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 medium sized sweet potatoes , peeled & diced
6 tomatoes , peeled and sliced
3 onions , sliced
1/2 cup dried kidney beans , soaked in water overnight
1/2 cup mung beans ( dengu )
1 cup peanuts
1 cup milk ( or light cream )
oil ( for frying )
1 teaspoon flour
salt and pepper
1 tablespoon butter
chili , to taste
1 cup boiling water , with
1/2 vegetable stock cube , crumbled

Nutrision Information

Servings Per Recipe
6
Calories
380
Sugar
8g
Fat
13g
Ugandan Bufuke With Onion Sauce is a popular dish in Ugandan cuisine, made with a blend of sweet potatoes, tomatoes, beans, and peanuts. The dish is usually served over rice or with flatbread, and can be enjoyed as a main course for dinner or a hearty lunch. The peanut onion sauce adds an extra layer of flavor and texture, making this dish a satisfying and nutritious meal for any occasion.

Instructions

1.Heat oil in a large saucepan. Add onions and sauté until translucent.
2.Add sliced tomatoes, kidney beans, mung beans, and peanuts. Mix well and cook for 5 minutes.
3.Add diced sweet potatoes and chili, salt, and pepper. Cook for 5 more minutes.
4.Dissolve vegetable stock cube in boiling water and add it to the pot. Bring to boiling point, then reduce heat and let simmer for 30 minutes.
5.In a small saucepan, melt butter over low heat. Add flour and mix well. Gradually add milk, stirring constantly, until the sauce thickens.
6.Serve the Ugandan Bufuke with a generous helping of onion sauce.

PROS

Ugandan Bufuke With Onion Sauce is a hearty and flavorful dish packed with protein and fiber from the beans, as well as vitamins and antioxidants from the sweet potatoes and tomatoes.

It is a great vegan option for a main course that will keep you full and satisfied.

CONS

This dish takes some time to prepare and requires soaking beans overnight, so it may not be suitable for a quick weeknight dinner.

It also contains peanuts, which may be an allergen for some people.

HEALTH & BENEFITS

Ugandan Bufuke With Onion Sauce is a great source of plant-based protein and fiber, which can help regulate blood sugar and promote healthy digestion.
The dish is also rich in vitamins A and C, which support immune function and promote healthy skin and vision. The peanuts in the sauce provide a dose of heart-healthy monounsaturated fats and vitamin E, which supports skin, hair, and nail health.

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