Ugali: the Everyday Staple

We are delighted to introduce a new section in Habari dedicated to everyday cooking: “What Your Sponsored Children Eat.” Through these simple dishes, we hope to bring you a little closer to their daily lives, centered around something that brings everyone together: sharing a meal.

Our dish of the month is ugali, the staple food of Tanzania. To give you a point of comparison, ugali is a bit like pasta in France: it is eaten very frequently, almost every day, and accompanies most meals. In terms of texture and preparation, it is quite similar to polenta, but firmer—and it is traditionally eaten with the fingers.

Gladness’s ugali :)

A simple dish rooted in daily life

Made from maize flour and water, ugali is a traditional dish that is deeply rooted in the food culture of East Africa. Because maize is widely grown in Tanzania, ugali is accessible, affordable, and filling. For this reason, it is very common in modest households as well as in school canteens.

Since it is eaten almost every day, ugali is not always children’s favourite dish when they have other choices. But it remains a cornerstone of family cooking and an important cultural reference across the country.

What do people eat with ugali in Tanzania?

Contrary to what one might imagine, ugali is rarely eaten with vegetables alone. In Tanzania, it is most often served with:

• dagaa, small dried fish, prepared in sauce or sautéed with onions and tomatoes

• stewed beans, simple but rich in protein

• sometimes tomato sauce, or more rarely meat or eggs when families can afford them

In schools, the most common combination is ugali with bean sauce: inexpensive, easy to prepare in large quantities, and sufficiently balanced.

Recipe of the month: Ugali with a simple side

Ingredients (serves 4)

For the ugali

• 250 g maize flour

• 750 ml water

• A pinch of salt (optional)

For the bean sauce

• 250 g dried beans

• 1 onion

• 1 tomato

• A little oil

• Salt

Preparing the ugali

Bring the water to a boil, then gradually add the maize flour while stirring vigorously. Continue stirring until the mixture becomes thick and firm. Let it cook for a few minutes while mixing, then shape it into a mound and serve hot.

Preparing the sauce

Cook the beans until tender, then sauté them with the onion, tomato, and a little oil. Add salt and let everything simmer.

A simple but essential meal

Ugali mainly provides energy, thanks to the carbohydrates in maize. When combined with beans or dagaa, it becomes a more complete meal, providing protein, fibre, and essential minerals.

Affordable, nourishing, and easy to prepare, it helps millions of children eat every day.

Through this simple dish, we hope to give you a better understanding of the everyday meals your sponsored children grow up with. It is a modest cuisine (sometimes repetitive) but an essential one that supports their daily lives, their schooling, and their future.