🇹🇿 Tanzanian · Vegetables & Legumes
🥕 Tanzanian Carrot and Pea Curry
Mchuzi wa Karoti na Mbaazi
Tanzanian Mchuzi wa Karoti na Mbaazi — carrots and peas in a spiced tomato curry. Colourful, sweet, and fast to make — the vegetable curry that children love most and that brings colour and sweetness to the Tanzanian table.
Carrot and pea curry is the most child-friendly Tanzanian vegetable dish — the natural sweetness of the carrots and peas, the mild spicing, and the beautiful colour make it a favourite across all ages.
Ingredients
Equipment: Large pan
- 300g carrots — peeled and sliced
- 200g fresh or frozen peas
- 2 onions — diced
- 2 tomatoes — diced
- 3 garlic cloves
- 1 tbsp ginger
- 2 tbsp oil
- 1 tsp curry powder
- 1 tsp turmeric
- 1 tsp cumin
- 2 tsp salt
- ½ cup water
- ¼ cup coriander
Method
- Heat oil. Cook onions until golden.
- Add garlic, ginger, spices. Stir 1 minute.
- Add tomatoes. Cook 5 minutes.
- Add carrots and water. Cover and cook 10 minutes until nearly tender.
- Add peas. Cook 5 more minutes.
- Garnish with coriander.
Chef Tips
- Carrots take longer than peas — add them first.
- Fresh peas need 5 minutes; frozen only 2—3 minutes.
Common Mistakes to Avoid
- Adding peas and carrots together — peas overcook.
The Science
The orange colour of carrots (beta-carotene) and the green of peas (chlorophyll) are preserved by brief cooking. Extended cooking converts chlorophyll to pheophytin — producing the dull grey-green of overcooked peas.
Nutrition (per serving)
Health Benefits
- Beta-carotene from carrots.
- Plant protein from peas.
- Very low calorie.
Cultural Note
Carrot and pea curry is Tanzania's most colourful everyday vegetable dish — the vibrant orange and green that brightens every plate.
Storage & Serving
Storage: Refrigerate 2 days.
Reheating: Gently.
Serve with: Ugali (TZA001), Rice, Chapati (TZA004)