Ugandan Katoogo: A One-Pot Wonder
Katoogo is an all-time favorite traditional dish eaten across Uganda. Typically made with beans, matooke (not-sweet green cooking bananas native to Uganda), and cassava, it’s hearty, filling, and deeply rooted in Ugandan food culture. All the ingredients are ones farmers can grow in their backyard.
At BODY&SOIL, we’re learning to take traditional recipes and look at them again with more attention. We ask: Can we add, not take away? Can we offer more knowledge about the health benefits and simple ways to boost nutrition — like soaking your beans, using carrot greens, or making your own handmade spice blend?
Below, I’ll explain the importance of beans and soaking. But first, did you know this about cassava? It’s rich in resistant starch, which acts more like fiber than a typical carbohydrate. It resists digestion in the small intestine and instead ferments in the large intestine, feeding beneficial gut bacteria.
Because of this, cassava has a low glycemic index (GI). It doesn’t spike blood sugar like many refined carbohydrates. That makes it a great option for anyone managing blood sugar levels or simply seeking long-lasting energy.
At BODY&SOIL, we’ve made a few adjustments to the traditional Katoogo:
All in the spirit of adding, not taking away:
We added more water to make it juicier
We incorporated carrots and their greens for more color and vitamins
We used our homemade spice blend – made from turmeric, ginger, garlic, dried tomatoes, onions, green pepper, and cassava starch – for a richer flavor and a nutritional boost (We’ll share how to prepare that spice mix with you another time.)
Katoogo Recipe (Beans, Matooke & Cassava Mix)
Servings: 5 Prep
Time: 8 hours (soaking) + 30 minutes Cook
Time: 1 hour 30 minutes Total
Time: ~10 hours
Ingredients
2 cups dry beans (soaked overnight, then rinsed)
10 fingers of matooke (peeled and halved)
3 medium cassava roots (peeled and chopped)
3 large carrots (sliced)
Carrot greens (chopped)
2 medium green peppers (chopped)
4 garlic cloves (crushed)
2 large onions (chopped)
4 ripe tomatoes (chopped)
2 tablespoons homemade spice mix
About 6 cups of water (adjust to preference)
Salt to taste
A few tablespoons of oil for sautéing
Preparation Steps
Step 1: Soak the Beans (Scroll down to read why it matters.) Soak your beans in plenty of clean water for 8–12 hours. This improves digestibility and reduces cooking time. Rinse and drain (you can give the water to your plants).
Step 2: Cook the Beans In a large pot, combine the soaked beans and 4 cups of water. Bring to a boil, then simmer for 45–60 minutes until tender. Set aside.
Step 3: Sauté the Base In another large cooking pot, heat a little oil. Sauté onions, garlic, and green peppers until fragrant. Add the chopped tomatoes and cook down into a sauce. Stir in your homemade spice blend and simmer for 2–3 minutes.
Step 4: Add Roots and Beans Add the cassava, matooke, carrots, and carrot greens. Pour in the cooked beans along with their water. Add more water if needed to cover everything. Season with salt to taste.
Step 5: Simmer and Finish Cover and simmer on medium-low heat for 40–50 minutes, stirring occasionally. Once the matooke and cassava are soft and starting to break down, your Katoogo is ready to serve.
Serving Suggestions
Katoogo pairs beautifully with avocado or sautéed greens, or you can simply enjoy it as it is. Try a squeeze of lemon juice before serving for a touch of acidity and better iron absorption from the beans. It’s ideal for large families, school lunches, or traditional ceremonies.
Recipe by: Bonny Kalungi and Kalefu Wilbroad
Why Soaking Beans Matters
One common mistake — especially in schools and institutions — is skipping the soak. But soaking is essential, especially for children, pregnant women, and communities that rely heavily on beans.
Why? Because beans contain anti-nutrients such as phytic acid and lectins. These natural compounds protect the seed but can interfere with digestion and nutrient absorption:
Phytic acid binds minerals like iron, zinc, and calcium, preventing your body from absorbing them.
Lectins and enzyme inhibitors can cause bloating, gas, and reduce nutrient uptake.
The Hidden Power of Beans
Despite their reputation as “poor man’s food,” beans are nutritional powerhouses:
Iron helps form hemoglobin and prevent anemia
Zinc supports immune function and growth
Calcium strengthens bones and teeth
Magnesium and Potassium support heart and nerve health
B-vitamins convert food to energy and support brain health
Fiber promotes good gut bacteria and prevents constipation
Antioxidants, especially in dark beans, protect cells from damage
Beans Help Cleanse the Body
Beans also support liver detoxification, the process your body uses to clear out toxins, old hormones, and waste:
They’re rich in soluble fiber and amino acids
They help the liver produce bile, which carries waste out through the intestines
This keeps your blood clean and hormones more balanced
Soaking Beans: How-To Guide
Traditional Soak (Best Option)
Time: 8–12 hours (overnight)
Method: Cover beans with plenty of water, as they will expand.
After soaking, discard the water (or use it to water your plants) and rinse the beans well before cooking.
Quick Soak (If You’re in a Hurry)
Boil beans for 2–3 minutes
Turn off the heat and let sit in the hot water for 1 hour
Discard the water, rinse, and cook as usual
Ash Water Soaking — A Traditional Ugandan Tip Soaking beans in ash water (an alkaline solution) is a traditional method that still holds value today.
Why Use Ash Water?
Speeds up cooking
Softens the skins faster
Reduces anti-nutrients more effectively than plain water
May reduce gas-causing compounds
How to Use Ash Water:
Collect clean wood ash (from untreated firewood)
Mix with water and let it settle
Use the clear water on top to soak beans
Soak for several hours or overnight
Rinse thoroughly before cooking
Takeaway: Please Soak Your Beans!
If you take one thing from this recipe, let it be this: soak your beans. It will make your food:
easier to digest
more nutritious
more flavorful
safer for all ages
(Note: Lentils and split peas usually don’t need soaking.)
Make Katoogo your own — try different types of beans, use your own garden spices, or adjust the consistency to your liking.
It’s one more recipe for our BODY&SOIL community cookbook that we’re working towards. If this post helped you, share it with someone who needs to know about the power of beans. And don’t forget to subscribe to our journal below — we’re sharing more recipes, reflections, and things we’re learning along the way.
We’ll you try Katoogo?