Ugandan Choroko Sauce

May 16, 2023May 16, 20230 16

Ugandan Choroko Sauce: A Nutrient-Packed Vegetarian Option for Any Meal

by The Chefin Vegetarian

Prep

45 min

Cook

40 min

Ready In

85 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

250

Sugar

Fat

Ugandan Choroko Sauce is a spicy vegetarian sauce that is common in Uganda and other parts of East Africa. It is known for its rich flavors and nutritional benefits. The name Choroko comes from the Swahili word for mung beans, which is the main ingredient in this recipe. The beans are boiled and then mixed with a sauce made from tomatoes, onions, and garlic. The result is a flavorful dish that is filling and nutritious. Ugandan Choroko Sauce can be served as a main dish or a side dish to accompany other meals. It is particularly popular during Lent, where many people give up meat for the season and turn to vegetarian options such as this sauce.

Instructions

1.	Rinse the dried mung beans and soak them for at least 30 minutes in hot water. Drain and rinse again.
2.	Boil the mung beans in a pot of water until soft, approximately 30 minutes. Drain and set aside.
3.	In a separate pot, heat the oil and fry the onion, garlic and tomatoes for 5 minutes or until tender.
4.	Add the boiled mung beans to the tomato mixture and stir.
5.	Add water, salt and black pepper. Bring to a boil then let it simmer for another 5 minutes.
6.	Serve hot as a main course or a side dish.

PROS

Ugandan Choroko Sauce is a vegetarian dish packed with nutrients such as protein, fiber, vitamin C, and iron.
It’s also gluten-free and good for people with digestive issues.

CONS

The prep and cooking time for this recipe is long due to the need to boil the beans.
It’s also a bit spicy, which may not be suitable for those with sensitive taste buds.

HEALTH & BENEFITS

Mung beans are excellent sources of plant-based protein, fiber, and antioxidants which help to fight inflammation and protect against chronic diseases. The dish is also rich in iron, which is essential for healthy red blood cells.

	300 g dried mung beans
	2 tablespoons palm oil or 2 tablespoons vegetable oil
	3 tomatoes , cut into bite-size pieces ( medium )
	1 large onion , chopped
	4 garlic cloves , crushed
	salt and black pepper
	120 ml water