Arrowroot Stew
This dish is typical among the communities that grow arrowroots and bananas which include the Kisii, Kikuyu, Meru and Embu communities. Often served as a main meal, this recipe is eaten by the whole family and at times fed to infants above the age of 9 months.
Ingredients
4 potatoes, unpeeled, white, Irish (916 g)
3 arrowroots, unpeeled, raw (1.6 kg)
3 green bananas, unpeeled (393 g)
3 carrots, orange (342 g)
2 red skinned, onions, unpeeled (188 g)
3 tomatoes, red, ripe (286 g)
1/3 cup (64 g) cooking oil
4 tsp. (20 g) salt, iodized
7 cups (1522 g) water
Preparation 10-15 minutes | Cooking 1 hour | Serves 4
• Peel, wash and cut the potatoes, arrowroots and bananas into large chunks. Place them in separate bowls and cover with water.
• Peel, wash, cut the carrots and tomatoes and place in separate bowls.
• Chop the onions and put into a clean pot, add cooking oil and cook the onion until it starts to brown
• Add tomatoes, cook while stirring until tender
• Add the cut arrowroots, stir and cook for 3 minutes.
• Add the cut carrots, 4 cups of water and stir. Cook for 4 minutes.
• Add potatoes, salt and stir.
• Cover and leave to cook for 15-20 minutes while stirring at intervals.
• Add the chopped green bananas and cook for 2 minutes. Add 3 cups of water.
• Cover and cook until ready.
• Remove from heat and serve.
Nutrition data per 100g of recipe:
Energy 383 kJ/ 91 kcal |│ Fat 2.3 g |│ Carbohydrates 14.9 g |│ Protein 1.9 g |│ Fibre 1.8 g │
Vitamin A 48 mcg │| Iron 0.9 mg | Zinc 0.44 mg
Kenyan Food Recipes download pdf
