Ecomely

Language

Mugoyo (mashed sweet potato and beans): photo of the dish
Illustrative photo: Bukky658 — CC BY-SA 4.0, Wikimedia Commons
Everyday meals

Mugoyo (mashed sweet potato and beans)

Mugoyo is a Ugandan mash of sweet potatoes and beans, sometimes with bananas, mashed until smooth and creamy. It's a simple, filling family dish, often served with meat or a tomato sauce.

Made it? Rate this recipe

Save to favoritesAdd to my shopping list

Ingredients

Ingredients

Finition

Spices & seasoning

Optional extras

On the side

Nutrition facts

356 kcal per serving

Protein
4.6 g
Carbohydrates
60.6 g
Fat
8.8 g
of which saturated fat
4 g
Fiber
7.9 g

Ecomely’s estimate, calculated from the ingredients with the ANSES Ciqual food composition table, excluding sides and seasoning added to taste.

Instructions

  1. Cook the beans, soaked in fresh water, for about 1 hour, until tender. If you're using canned beans, skip this step.
  2. Peel the sweet potatoes and cut them into large cubes. Also peel the plantain bananas and slice them into rounds.
  3. In a saucepan, fry the sliced onion in the oil until golden, then add the diced tomatoes and let them break down for 5 minutes.
  4. Add the sweet potatoes, bananas, cooked beans and turmeric, and cover with water to just above the level. Simmer over medium heat for 25 to 30 minutes.
  5. Check that the sweet potatoes mash easily with a fork. Drain off excess water, keeping a little of the cooking liquid.
  6. Mash everything with a pestle or fork until you get a coarse, smooth purée, adding some cooking liquid if it's too stiff.
  7. Stir in the butter and, if using, the coconut milk. Adjust the salt and add the finely chopped chilli if you like it spicy.
  8. Serve warm, on its own or with a tomato-onion sauce.

Variations and tips

Sweet version. Leave out the tomatoes and chilli, and add a spoonful of brown sugar and a pinch of cinnamon to the final purée.

With what's available here. Dried red beans can be replaced with white beans or canned chickpeas.

More ideas

Ekyeya kya kasooli (green maize porridge)40 min · 4 serv. · budget-friendlyKatogo (matooke and meat)1 h 05 · 4 serv.Kikomando (beans and crushed chapati)1 h 15 · 4 serv. · budget-friendlyEgg chapatti25 min · 4 serv. · budget-friendlyEbijanjaalo bya nnyanya (corn and tomato stew)55 min · 4 serv. · budget-friendlyEbikaaki by'ebinyebwa (bean cakes)45 min · 4 serv. · budget-friendlyEbinyebwa bya Nnyanya (Beans in Tomato Sauce)1 h 45 · 4 serv. · budget-friendlyEbyanzi bya ssamba (dried fish with bananas)50 min · 4 serv.

Original Ecomely recipe.