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Minced Meat Balls This recipe is common in many urban communities in Kenya. It is usually made from minced meat with var ious types of fresh spices. It is usually served as an accompaniment with starchy dishes such as potatoes, rice or spaghetti. As such it is eaten during lunch or dinner and enjoyed by the entire family Ingredients 1 kg minced raw beef, medium fat 5 ½ cups (1207 g) water 4 onions, red skinned, raw, unpeeled (376 g) 5 tomatoes, red, ripe (439 g) 1 bunch coriander leaves (51 g) 2 ½ tsp. (12 g) salt, iodized ½ cup cooking oil (102 g) 2 tsp. (4 g) cumin seeds 1 ½ tsp. (3 g) curry powder 4 Royco® cubes (8 g) 1 whole garlic (39 g) ¼ cup (48 g) white raw rice Preparation 30 minutes | Cooking 1 hour 15 minutes | Serves 4 • Pound the minced meat in a mortar. • Prepare and cut the onions as well as the tomatoes and chop into two separate bowls. • Divide the onion, garlic, cumin seed and coriander in two equal portions. Mix and pound one half of each divided ingredient and add into the pounded meat. • Add rice to the pounded mixture and crush the grains. • Fry the other half of onions in ½ cup of cooking oil until they turn golden brown. Add salt and stir. • Add tomatoes and all the water, and then simmer until the tomatoes are tender. • Pound the rest of the garlic, cumin seeds and coriander into the pounded meat. • Work the meat with palms to form balls using ¼ cup of cooking oil. • Add the meat balls into the simmering tomato soup. • Add garlic, curry powder and Royco® cubes. • Simmer for 30 minutes until the meat balls are ready Nutrition data per 100g of recipe: Energy 659 kJ/ 157 kcal |│ Fat 5.4 g │| Carbohydrates 18.6 g |│ Protein 8.1 g │| Fibre 0.8 g │ Vitamin A 9 mcg │| Iron 4.4 mg │| Zinc 1.55 mg Kenyan Food Recipes download pdf 

Swahili Biryani Stew (Swahili Spiced Beef Stew) Biryani stew is a traditional delicacy of the Swahili community. It is made with meat and heavily spiced to produce a rich tasty meal. This recipe is sometimes served during special occasions such as weddings or other social ceremonies. It is eaten by the whole family and can be served for lunch or dinner usually accompanied by a colourful biryani rice Ingredients 1 kg beef, raw, medium fat 8 onions, red skinned, raw, unpeeled (806 g) 2 potatoes, unpeeled Irish, white, raw (454 g) 9 tomatoes, red, ripe (1.1 kg) 1 cup (163 g) tomato paste, salted 1 bunch (60 g) fresh coriander 1 capsicum, green (242 g) 2 1/3 cups (468 g) cooking oil 1 piece (20 g) ginger 1 garlic, whole (46 g) 2 ½ tbsp. (37 g) salt, iodized 4 tbsp. (18 g) pilau masala 1 cup (242 g) maziwa mala (fermented milk) 1 ¼ tsp. (2 g) turmeric powder 2 ¼ cups (511 g) water Preparation 20 minutes | Cooking 1 hour 10 minutes | Serves 6 • Wash and cut the meat. • Boil the meat in 1 cup of water for 20 minutes until meat is tender. • Prepare and put coriander, capsicum, garlic, ginger and tomatoes into a blender and blend to a medium thick juice. Add 1 ¼ cups of water. • Peel, wash and chop the onions into a separate bowl. • Put oil into a cooking pot and heat for 1 minute. Add the chopped onions. • Cook onions until golden brown. • Add the blended paste and stir. • Add meat, turmeric, tomato paste, potatoes, pilau masala and salt. • Cover and simmer until the potatoes are cooked or soft. • Add the fermented milk and continue to simmer for 5 minutes. • Stir and remove from fire. • Serve with the biryani rice. Nutrition data per 100g of recipe: Energy 822 kJ/ 198 kcal |│ Fat 14.3 g |│ Carbohydrates 8.3 g │| Protein 8.1 g │| Fibre 1.9 g │ Vitamin A 24 mcg │| Iron 5.2 mg |│ Zinc 1.58 mg  

Stir Fried Beef Stir fried beef is common across many communities in Kenya even though it is more popular among urban dwellers than rural dwellers. It is eaten with starchy foods such as Ugali, rice, potatoes or bananas. Often, it is enjoyed by the entire family and served during lunch or dinner. Ingredients 1 kg beef, raw, medium fat 3 cups (646 g) water 2 onions, red skinned, raw, unpeeled (176 g) 3 tomatoes, red, ripe (295 g) 3 tbsp. (36 g) cooking oil 1 ½ tsp. (7 g) salt, iodized Preparation time 10 minutes | Cooking 1 hour |Serves 4 • Cut the beef into small pieces. • Peel, wash and chop the onions and tomatoes into separate bowls. • Put the meat into a cooking pot, add 3 cups of water and boil for 1 hour. • Strain the remaining liquid and keep separately. • Heat oil in a cooking pot, add onions and cook until golden brown. • Add tomatoes and cook until tender. • Add salt and meat then stir and cook for 7-10 minutes. • Add half of the strained water then stir and cover to cook for 30 minutes. • Add the rest of the strained water and cook until all the water dries. • Turn off the heat. • Serve hot. Nutrition data per 100g of recipe: Energy 1,066 kJ/ 255 kcal │| Fat 14.1 g │| Carbohydrates 5.0 g │| Protein 26.7 g |│ Fibre 1.0 g │ Vitamin A 19 mcg │| Iron 16.4 mg |│ Zinc 5.13 mg Kenyan Food Recipes download pdf 

Stir Fried Goat Meat In most cases goat meat is stir fried rather than stewed. It is common in many communities across the country. It is eaten with starchy dishes including rice, Ugali among others Ingredients • 1 kg meat, goat, medium fat, raw • 1 onion, red skinned, raw, unpeeled (106 g) • 3 tomatoes, red, ripe, chopped (336 g) • 1/8 cup (27 g) cooking oil • 1 ½ tsp. (7 g) salt, iodized • 2 ¼ cups (494 g) water Preparation 5-10 minutes | Cooking 1 hour 40 minutes | Serves 4 • Cut the goat meat into small pieces. • Add the meat, all the water and salt into a cooking pot. Bring the mixture to a boil. • Meanwhile, prepare and cut the onions and tomatoes into separate bowls. • Add the onions and continue boiling. • When all the water has dried, add oil and stir. • Add tomatoes and stir. • Simmer until ready. • Serve while hot Nutrition data per 100g of recipe: Energy 1,597 kJ/ 383 kcal |│ Fat 23.3 g |│ Carbohydrates 10.4 g │| Protein 32.1 g |│ Fibre 1.7 g │ Vitamin A 42 mcg |│ Iron 4.1 mg │| Zinc 5.74 mg Kenyan Food Recipes download pdf   

Beef Stew Beef stew is the most common animal protein based stew in Kenya. It is prepared in different ways with the standard ingredients featured in this recipe. It is usually eaten with starchy dishes such as Ugali, rice, potatoes, chapatti or mashed dishes. It is more common in urban areas than in rural areas. Often, it is served for lunch or dinner and is relished by the entire family. Ingredients • 1 kg beef, medium fat, without bone, raw • 2 onions, red skinned, raw, unpeeled (164 g) • 3 tomatoes, red, ripe (304 g) • ½ tsp. (3 g) salt, iodized • 1½ tbsp. (20 g) cooking oil • 3 1/8 cups (682 g) water Preparation 10 minutes | Cooking 25 minutes |Serve 4 • Peel, wash and chop the onions and the tomatoes into separate bowls. • Cut beef into small pieces and wash. • Boil the meat in all the water until tender. Turn off the heat, strain the remaining water and place the meat in a separate bowl. • Heat cooking oil in a cooking pot for 1 minute. • Add onions and cook until soft. • Add tomatoes and salt and cook until soft • Add the boiled meat and stir. • Add the liquid drained from boiling the meat, stir and cover to cook for 8 minutes. • Turn off the heat. • Serve. Nutrition data per 100g of recipe: Energy 756 kJ/ 181 kcal |│ Fat 10.4 g |│ Carbohydrates 3.8 g |│ Protein 17.7 g |│ Fibre 0.8 g │ Vitamin A 14 mcg │| Iron 11.2 mg |│ Zinc 3.48 mg Kenyan Food Recipes download pdf 

Ndoto (Sautéed Red Kidney Beans & Red Sorghum) Ndoto is a traditional dish among the Taita community. It was prepared during “Kuaikwa” (the Taita traditional initiation ceremony for girls to prepare them for marriage). It was also prepared during weddings Ingredients • 3 cups (501 g) red sorghum • 1 ¾ cups (308 g) red kidney beans • 23 ¼ cups (5059 g) water • 3 tsp. (14 g) salt, iodized • 1 ½ cups (176 g) onions, red skinned,raw, unpeeled • 3/4 cups (144 g) cooking oil Preparation 5 hours 30 minutes | Cooking 10 minute | Serves 4 Preparation: • Sort the beans. Wash and put on the fire in 21 cups of water. Let the beans boil until cooked (2 hours 30 minutes). • As the beans are boiling, sort out the red sorghum. • Once beans are ready, wash the red sorghum and add it into the mixture with the remaining water. • Let the red sorghum boil until cooked (2 hours 50 minutes). Cook until all the liquid is almost dry. Remove from fire. Frying: • Peel and chop the onion. • Put in a pot with the cooking oil and fry onion until golden brown. • Add the boiled red sorghum, red kidney beans and salt. • Cook for 6 minutes and remove from fire Nutrition data per 100g of recipe: Energy 806 kJ/ 193 kcal │| Fat 7.9 g | Carbohydrates 21.3 g │| Protein 5.7g │| Fibre 7.0 g │ Vitamin A 0 mcg │| Iron 1.8 mg |│ Zinc 0.89 mg Kenyan Food Recipes download pdf 

Mchuzi wa Mbaazi (Pigeon Peas Stew) Commonly known as “mbaazi” stew, this recipe is common among the Kamba community. It is eaten with starchy meals such as Ugali, rice or chapatti and often served during lunch or dinner. Other farming communities also utilize this recipe in a similar manner Ingredients 2.5 cups (434 g) pigeon peas, dried 1 onion, red skinned, raw, unpeeled (119 g) 2 tomatoes, red, ripe (167 g) 6 tbsp. (63 g) cooking fat 2 ½ tsp. (12 g) salt, iodized 18 2/3 cups (4048 g) water Preparation 10 minutes | Cooking 2 hours 40 minutes | Serves 4 • Boil all the pigeon peas in all the water. • Cook until ready or when the peas soften. • Strain the water and keep; set aside the peas separately. • Wash and chop the onions the tomatoes. • Heat cooking fat in a cooking pot for 1 minute, add onions and cook until they turn golden brown. • Add tomatoes, stir and cook until tender. • Add the pigeon peas, stir and cook for 3-5 minutes. • Add salt, water drained from the pigeon peas and stir. • Cover and bring to a boil for 3-5 minutes. • Turn off the heat. • Serve Nutrition data per 100g of recipe: Energy 494 kJ/ 118 kcal |│ Fat 4.4 g |│ Carbohydrates 11.0 g |│ Protein 5.7 g |│ Fibre 6.1 g │ Vitamin A 8 mcg |│ Iron 1.4 mg │| Zinc 0.74 mg Kenyan Food Recipes download pdf 

Mchuzi wa Ndengu Kamande (Lentil Stew) Lentil stew is made from lentil grains which give a characteristic taste to the dish. It is quite aromatic and provides the desired fragrance as an accompaniment to starch dishes such as rice and chapatti. It is usually served during lunch or dinner and is common in most parts of the country Ingredients 2 1/3 cups (466 g) lentils, dry, raw 11 2/3 cups (2541 g) water 2 onions, red skinned, raw, unpeeled (161 g) 2 tomatoes, red, raw (258 g) 1/3 cup (63 g) cooking oil 3 tsp. (15 g) salt, iodize Preparation 1 hour | Cooking 20 minutes | Serves 6 Preparation: • Sort and wash all the dry lentils. Put in a cooking pot and boil in 9 cups of water for 1 hour. • Remove from heat and set aside. • Wash and cut tomatoes and onions in separate bowls. Stewing: • Add cooking oil into the vessel and heat for 1 minute. • Add onions and cook for 6 minutes. • Add tomatoes and salt. • Cook for 7 minutes while stirring to mix. • Add the pre-boiled lentils and mix. • Add 2 2/3 cups of water. • Cover the vessel and cook for 6 minutes. • Remove from heat and serve. Nutrition data per 100g of recipe: Energy 455 kJ/ 108 kcal |│ Fat 3.0 g |│ Carbohydrates 11.1 g │| Protein 7.1 g |│ Fibre 4.5 g │ Vitamin A 3 mcg |│ Iron 2.0 mg |│Zinc 0.93 mg Kenyan Food Recipes download pdf 

Mchuzi wa Maharagwe (Bean Stew) The ancient bean stew is chief among the legume stews in Kenya. Different varieties of beans are used to prepare bean stew by different communities depending on availability. Most communities in Kenya utilize bean stew as an accompaniment to starchy dishes such as Ugali, rice or chapatti. It is commonly eaten for lunch or dinner Ingredients 2 2/3 cups (462 g) beans, kidney, dry 10 3/4 cups (2333 g) water 1 tomato, red, raw (140 g) 1 onion, red, raw (92 g) ¼ cup (40 g) cooking oil 2 ½ tsp. (13 g) salt, iodized 9 stalks (56 g) coriander Preparation 2 hours 40 minutes | Cooking 30 minutes |Serves 4 • Boil all the beans in 9 cups of water for 2 hours 30 minutes. • Prepare and cut the vegetables (coriander leaves, tomatoes and onions) into small pieces in separate bowls. • In a pot, add ¼ cup of oil and turn on the heat. • Add the onions and cook for 7 minutes in a covered pan on low heat. • After 10 minutes, add the tomatoes and cook while stirring to mix. • Add the coriander leaves and mix then add the beans. • Add 1 3/4 cups of water followed by 1 tbsp. salt and cover the pot for 5 minutes. Stir to mix. • Cover the vessel and cook for 4 minutes. • Serve hot Nutrition data per 100g of recipe: Energy 263 kJ/ 63 kcal │| Fat 1.4 g |│ Carbohydrates 7.2 g │| Protein 3.5 g │| Fibre 3.7 g │ Vitamin A 4 mcg |│ Iron 1.0 mg |│ Zinc 0.44 mg Kenyan Food Recipes download pdf 

Muthokoi (Dehulled Maize and Beans) This is a traditional dish typical among the Kamba, Taita and Meru communities. The Borana have this dish by the name Ashir but it’s preparation is unique to their community. The recipe is prepared from dehulled maize which is boiled together with dry beans. Once stewed it gives a delicious smooth taste. It is mainly eaten as a main dish during lunch or dinner Ingredients 2 ½ cups (440 g) maize, white, de-germed 2 2/3 cups (474 g) beans, kidney, dry, raw 21 1/3 cups (4646 g) water (to boil muthokoi) 1 onion red skinned, raw, unpeeled (182 g) 1 ¼ cups (185 g) cooking fat, shortening, commercial, vegetable fat 4 ½ tsp. (22 g) salt, iodized Preparation 2 hours 45 minutes | Cooking 15 minutes| Serves 4 Preparation: • Put the maize and beans into a pot and boil in all the water for 2 hours 30 minutes or until cooked. • Drain and keep the remaining water. • Peel, wash and chop the onion into a separate bowl. Stewing: • Heat oil in a cooking pot for 1 minute. • Add the chopped onions and cook until soft. • Add muthokoi and salt; stir to mix. • Add the water drained from the boiled muthokoi. • Cover to cook for 3-5 minutes. • Turn off the heat. • Serve. Nutrition data per 100g of recipe: Energy 677 kJ/ 161 kcal │| Fat 5.9 g │| Carbohydrates 19.8 g |│ Protein 5 g │| Fibre 4.6 g │ Vitamin A 0 mcg |│ Iron 1.3 mg |│ Zinc 0.59 mg Kenyan Food Recipes download pdf