The Flavors of Africa
/Tanzania lives on in our hearts long after Green Lotus’s retreat there in January 2023. Because of our time there - the interactions with nature and its creatures over vast miles and unimaginable vistas, the kindness and welcoming of the people, the gentleness with which the nineteen people on the retreat showed each other – something within me shifted.
(photo credit Elizabeth Bayer)
Why am I surprised about this? Countless others told me that you will never be the same after visiting Africa, and I find this to be true.
(photo credit: Elizabeth Bayer)
Of all our interactions with Tanzanians, we came to love three, our intrepid guides for more than a week: Dorobo Tours lead guide Kisana Mollel and his supporting team of Neema Saruni and Humphre Lemaa. They taught us their history, shared their deep knowledge of the land, animals, plants, and streams, watched over us and out for us, listened to us, forgave the impatience or tiredness we sometimes showed, laughed with us and made us laugh, celebrated with us, and unfailingly reached into some internal energy pool to make our trip a rich, complex, and simple experience. These three will stay with us forever.
photo credit (Amy Linder-Hewitt)
And the food, oh, the food! Rich, flavorful, varied, grilled, simmered, stewed, roasted. Enhanced by fresh spices grown and harvested from the African soil and air. Endless fresh vegetables of all varieties except those that cannot grow in too much heat, lean meats from animals that have lived a real life of natural grazing, breads, birthday cakes, and the ice cream!
What follows are three of many recipes provided to us by Kisana, Neema, and Humphre (with the aid of Neema) - we will put others on our articles page soon. Each lunch and dinner began with the most incredible soups and almost always included a stew option. Here are three of our favorites from our favorite Tanzanians, who shared them with love.
(photo credit: Michele Byfield Angell
-- Marcia Appel, Green Lotus Partner and Retreats co-leader with Merry Beth Freienmuth
Butternut & Carrot Soup
Ingredients:
1 butternut squash
2 carrots
4 - 6 cups water
2 tbsp cooking oil*
2 tsp salt
1 tsp black pepper
*Any cooking oil will work – coconut or avocado would have complementary flavors.
Instructions:
Peel and cube squash and carrots
Warm oil in a stock pot over medium heat. Add squash, carrots, salt, and pepper. Sautee 8 – 10 minutes.
Add just enough water to cover and increase heat to high.
Bring to a boil, reduce heat to medium high and boil for 15 minutes.
Add 2 cups cold water.
Blend using an immersion blender. If using a regular blender, be sure that the mixture is cool. Refrigerate if necessary. Blending heated liquids can create pressure to build up in the blender, resulting in explosion of hot liquids.
Reheat and season to taste.
Beef & Plantain Stew
Ingredients:
8 plantains – peeled & cubed (toss in a little lemon juice to prevent browning)
1 lb. ground beef or stew beef cut into bite-sized pieces**
4 cups water
4 cups beef broth**
1 tbsp curry powder
1 inch of fresh ginger - peeled
4 tbsp oil*
*Any oil will work; consider that coconut, avocado, olive oil or beef tallow would have complementary flavors.
**You may omit the beef and replace beef broth with vegetable broth for a vegan version.
Instructions:
Heat oil in a large stock pot over medium-high heat. Add beef and half-grated ginger to pan and sauté until browned.
Add water and beef broth and bring to a boil.
Boil 20 minutes.
Add remaining ingredients and boil 15 more minutes.
Pilau
Ingredients:
2 cups basmati rice (may substitute any white rice)
4 cups water or beef broth
1 lb. stew beef – cut in bite size pieces
1 large onion – diced
Optional – diced sweet peppers and carrots
1 tbsp caraway seeds
1 tbsp cumin seeds
3 cloves or 1 tbsp minced garlic
Salt & pepper to taste
Instructions:
Heat oil in a large skillet over medium heat. Add onions and cook well until dark brown.
Add beef, cumin, caraway. Sauté until meat is almost cooked through.
Add carrots & peppers if using.
Transfer to large saucepan or stock pot.
Add water or broth & rice. Bring to a boil. Stir well.
Reduce heat to low and simmer until rice is cooked through and water is absorbed.
Salt & pepper to taste.
Join us on our next adventure!
