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Githeri (Sautéed Fresh Maize & Beans) Another common variant of Githeri is this one that is prepared with fresh maize and dry beans. It is mainly eaten among communities that grow maize and is common during the green maize season. This is eaten as a main family dish and served during lunch and dinner. Ingredients 4 green maize cobs with kernels (1.5 kg) 4 ¼ cups (740 g) kidney beans, red, dry 21 ¾ cups (4728 g) water 1 onion, red skinned, raw, unpeeled (283g) 1 1/8 cups (173 g) cooking fat 4 ½ tsp. (22 g) salt, iodize Preparation 5 hours 30 minutes | Cooking 10 minutes | Serves 4 Preparation: • Remove husks from the maize. • Remove the maize kernels into a bowl. • In the meantime, measure the required amount of beans and set aside to soak in 14 cups of water for 2 hours 15 minutes. • Drain and discard the water. • Add the rest of the water into a cooking pot, add the soaked beans and fresh maize. • Place the cooking pot over fire and leave it to boil until it is cooked, and all the water dries up (about 3 hours). • Set aside. Stewing: • Cut onion and put into a pot with cooking oil. • Cook the onions until golden brown. • Add the boiled maize and bean mixture. • Add salt and keep mixing until ready in about 10 minutes. • Remove and serve. Nutrition data per 100g of recipe: Energy 773 kJ/ 185 kcal |│ Fat 7.2 g │| Carbohydrates 17.8 g │| Protein 6.9 g |│ Fibre 10.5 g │ Vitamin A 2 mcg |│ Iron 2.2 mg |│ Zinc 1.32 mg Kenyan Food Recipes download pdf   

Githeri (Stewed Maize & Beans) This is yet another variant of githeri. It is mainly prepared using dry maize and beans. It is common among most communities in Western, Central, Eastern and Rift Valley parts of Kenya. This variant of githeri is one among the most common staples in Kenya. It is mostly eaten as a main dish during lunch time and dinner by the entire family. It is well balanced in nutrients and is considered complete on its own Ingredients 11 cups (1730 g) maize and beans, dry, boiled 1 onion, red skinned, raw, unpeeled (132 g) 1/3 cup (69 g) cooking oil 3 tsp. (14 g) salt, iodized 13/4 cups (389 g) water Preparation 10 minutes | Cooking 15 minutes |Serves 4 • Measure 11 cups of previously boiled maize and beans mixture (the ratio of maize to beans is 1:2). • Prepare, wash and chop the onion. • Pour oil in a cooking pot over fire, add onions and cook for 2 minutes and add salt. • Add the boiled maize-bean mixture. • Stir and add 1 3/4 cups water. • Cover and let the mixture to cook for 10 minutes. • Serve while hot Nutrition data per 100g of recipe: Energy 661 kJ/ 157 kcal |│ Fat 4.2 g │| Carbohydrates 19.7 g │| Protein 6.7 g │| Fibre 7.2 g │ Vitamin A 0 mcg |│ Iron 2.2 mg │| Zinc 1.01 mg Kenyan Food Recipes download pdf 

Githeri (Fresh Beans and Maize) Stewed fresh maize and beans is commonly known as Githeri. This is a variant of the Githeri dishes that uses fresh maize and beans. It is popular among communities in agricultural areas such as Eastern, Central and Western. This recipe is common during the season when maize and beans are green about a month to harvesting. It is usually served as a main dish in most communities and as a breakfast dish among the Luhya communities Ingredients 4 green maize cobs with kernels, (2 kgs) 2.5 kg bean pods, red 9 ¼ cups (2005 g) water 1 stem (140 g) spring onion, unpeeled 1 ¼ cups (187 g) cooking fat 5 ½ tsp. (28 g) salt, iodized Preparation 2 hours | Cooking 20 minutes | Serves 4 Preparation: • Remove fresh beans from pods. Put in a bowl or container. • Remove maize cobs with kernels from the husks. • Remove maize kernels from the cobs by hand. • Mix and wash the maize and beans. • Boil in 9 ¼ cups of water for 2 hours until cooked. • Prepare the onions and chop into a separate bowl. • Stewing: • Heat cooking fat into a pan and add the spring onions. • Cook the spring onions until they soften. • Add the boiled maize-beans mixture. Cover with a pan. • Add salt and continue cooking while stirring periodically. • Once ready, remove from fire and serve. Nutrition data per 100g of recipe: Energy 751 kJ/ 180 kcal │| Fat 7.6 g │| Carbohydrates 15.1 g │| Protein 7.8 g |│ Fibre 10.4 g │ Vitamin A 6 mcg |│ Iron 1.7 mg |│ Zinc 1.21 mg Kenyan Food Recipes download pdf 

Ashir This dish is typical to the Borana’s. A delicious meal of huskless maize mixed with milk. The husks are removed prior to cooking by pounding with a mortar and pestle. The mixture is boiled with added sugar and salted for a tantalizing taste. Ingredients 8 ½ cups (1536 g) pounded maize, white, de-germed 13/4 cups (414 g) cow milk 6 ½ tbsp. (88 g) sugar 1 ½ tsp. (12 g) salt, iodized 29 2/3 cups (6430 g) water Preparation 10 minutes ‖ Cooking 2 hours 15 minutes ‖ Serves 4 • Sort and wash the pounded maize. • Put all the water in the cooking pot and add the pounded maize. • Put it on heat and boil. • Boil for 2 hours, remove from heat and strain ex- cess water. • After draining water put back on the heat, add salt, sugar, milk and stir. • Simmer for 10 minutes and serve. Nutrition data per 100g of recipe: Energy 529 kJ/ 125 kcal |│ Fat 0.9 g │| Carbohydrates 25.8 g │| Protein 2.7 g |│ Fibre 1.2 g │ Vitamin A 5 mcg |│ Iron 0.2 mg │| Zinc 0.21 mg Kenyan Food Recipes download pdf 

Nyenyi (Mashed Pigeon Peas & Green Maize) “Nyenyi” is a traditional delicacy among the Embu community. It is made of green maize mashed with potatoes and pigeon peas. It is eaten during lunch and dinner by the entire family. Sometimes, the left-over of this dish is eaten as breakfast. Traditionally, this dish was eaten dry but in modern times it is eaten with variety of stews. Ingredients 2 ½ cups (474 g) pigeon peas, dry, raw 6 potatoes, unpeeled, Irish, white (1.6 kg) 200 g pumpkin leaves, raw 3 maize cobs with kernels (750 g) 4 tsp. (20 g) salt, iodized 1/3 cup (61 g) margarine 30 cups (6472 g) water Preparation 10 minutes | Cooking 3 hours | Serves 4 • Sort and wash the pigeon peas. Put into a pot with 23 cups of water and cover. • Boil to cook for 2 hours. • Expose the maize kernels by pulling back the husks and carefully remove the silk. • Remove kernels from the cobs by hand in rows or use a corn zipper. • Wash the maize and add to the boiling pigeon peas. Continue boiling until both are tender and ready. • Remove from heat, drain any remaining water and put into a bowl. • Meanwhile, prepare and cut the potatoes. • Remove the pumpkin stalks, wash and cut the pumpkin leaves and hand blend with salt. • Put the cut potatoes, salted pumpkin leaves, followed by the boiled pigeon peas-maize mixture into a cooking pot. • Add the rest of the water, cover and cook until the potatoes are ready and soft. • Add margarine, remove from heat and mash • Serve while hot. Nutrition data per 100g of recipe: Energy 524 kJ/ 125 kcal │| Fat 2.3 g │| Carbohydrates 17.8 g |│ Protein 4.9 g │| Fibre 6.5 g │ Vitamin A 23 mcg │| Iron 1.8 mg |│ Zinc 0.89 mg Kenyan Food Recipes download pdf 

Enriched Matoke This a typical infant dish among the Kisii community. It is wonderfully enriched with peanut butter paste to give it a smooth taste. Infants are fed on this from the age of 6 months onwards. Sometimes, this recipe is made with some green leafy vegetables Ingredients 9 green bananas, unpeeled, raw, unpeeled (1.5 kg) ¼ cup (68 g) peanut butter 1 tsp. (5 g) salt, iodized 4 ½ cups (968 g) water Preparation 5 minutes | Cooking 25 minutes | Serves 4 • Peel and wash the bananas. • Put the washed bananas into a pot, add salt and all the water, and bring to a boil. • Cook until the bananas are ready and tender. • Remove from heat; add the peanut butter and mash. • Serve while hot. Nutrition data per 100g of recipe: Energy 465 kJ/ 111 kcal |│ Fat 3.5 g |│ Carbohydrates 15.8 g │| Protein 2.4 g │| Fibre 3.2 g │ Vitamin A 0 mcg |│ Iron 0.9 mg │| Zinc 0.32 mg Kenyan Food Recipes download pdf 

Kimanga cha Viazi Vitamu (Mashed Sweet Potato & Black Beans) Kimanga is a common name for the mashed dishes among the Taita community. This recipe is articularly unique as it is a mix of sweet potato and black beans. It is usually eaten plain. It is common in both lowland and highland parts of Taita. To date, this serves as a main meal and is eaten during lunch or dinner Ingredients 4 brown skin sweet potatoes, unpeeled, raw (1 kg) 2 cups (365 g) dolichos beans, black 2 tsp. (11 g) salt, iodized 28 ¾ cups (6239 g) water Preparation 15 minutes | Cooking 3 hours | Serves 4 • Sort the black beans and wash. • Put the washed black beans into the cooking pot and boil in 18 cups of water for 2 hours or until soft. • In the meantime, peel and cut the sweet potatoes and put them in water. • Add the peeled sweet potatoes, the rest of the water and salt onto the boiled black beans, cover and boil until the sweet potatoes are properly cooked or soft. • Turn off the heat and mash. • Serve hot. Nutrition data per 100g of recipe: Energy 472 kJ/ 112 kcal │| Fat 0.5 g │| Carbohydrates 18.9 g |│ Protein 5.4 g |│ Fibre 5.2 g │ Vitamin A 4 mcg │| Iron 1.6 mg │| Zinc 0.63 mg Kenyan Food Recipes download pdf 

Kimito (Mashed Beans & Potatoes) Kimito is common among the Embu, Kikuyu and Meru communities. It is served as a main dish during lunch or dinner and enjoyed by the entire family. Traditionally, this was eaten dry but in modern day this dish is sometimes accompanied by various stews. It is also served to infants above 6 months of age   Ingredients 10 potatoes, unpeeled, Irish, white, raw (1.9 kg) 3 cups (515 g) beans, kidney, raw, dry 4 tsp. (21 g) salt, iodized ½ tbsp. (7 g) cooking oil 36 1/3 cups (7898 g) wate Preparation 10 minutes | Cooking 3 hours | Serves 4 • Sort and wash the kidney beans. • Put beans and 23 cups of water into a pot. Turn on the heat and boil until the beans are soft and ready; about 2 hours 30 minutes. • Meanwhile, peel and wash the potatoes. • Remove the boiled beans and transfer to a bowl. • Put potatoes into a pot and spread the beans on top. • Add the rest of the water and salt. Cover and cook for 50 minutes or until the potatoes are soft and tender. • Drain the excess water if necessary. • Add the cooking oil and mash the content to a smooth consistency. • Serve while hot. Nutrition data per 100g of recipe: Energy 537 kJ/ 127 kcal │| Fat 0.8 g │| Carbohydrates 21.6 g │| Protein 5.7 g │| Fibre 5.4 g │ Vitamin A 0 mcg |│ Iron 2.2 mg |│ Zinc 0.77 mg Kenyan Food Recipes download pdf   

Enriched Mashed Potatoes This is a typical infant dish among many Kenyan communities. It is usually mashed to a light texture and sometimes served with added milk. Sometimes a green leafy vegetable may be added and mashed to- gether. Ingredients 7 potatoes, unpeeled, white, Irish, raw (1 kg) 4 2/3 cups (1007 g) water ½ tsp. (3 g) salt, iodized 6 tbsp. (76 g) margarine Preparation 10 minutes | Cooking 55 minutes | Serves 4 • Peel the potatoes, wash and put into a pot. • Add all the water and bring to a boil. • Add salt and cook until the potatoes are tender and most water has evaporated. Leave a little water to help in mashing. • Add margarine. • Mash the potatoes into a smooth consistency. • Remove from heat and serve warm. Nutrition data per 100g of recipe: Energy 591 kJ/ 141 kcal |│ Fat 6.2 g │| Carbohydrates 18.6 g │| Protein 2 g │| Fibre 1.4 g │ Vitamin A 51 mcg │| Iron 1.1 mg |│ Zinc 0.26 mg Kenyan Food Recipes download pdf 

Mashed Potatoes This is a typical infant dish among many Kenyan communities. It is usually mashed to a light texture and sometimes served with added milk. Sometimes a green leafy vegetable may be added and mashed together Ingredients 7 potatoes, unpeeled, white, Irish, raw (1.25 kg) 2 ¾ cups (625 g) water ½ tbsp. (7 g) salt, iodized Preparation 10 minutes | Cooking 25 minutes |Serves 4 • Peel the potatoes and clean them. • Put them in a cooking pot, add salt and cover with all the water. • Bring to a boil and cook until the potatoes are ready and tender. • Drain any excess water. • Mash the potatoes to a smooth consistency and serve warm. Nutrition data per 100g of recipe: Energy 449 kJ/ 106 kcal |│ Fat 0.2 g | Carbohydrates 22.8 g │| Protein 2.5 g |│ Fibre 1.7 g │ Vitamin A 0 mcg |│ Iron 1.4 mg |│ Zinc 0.32 mg Kenyan Food Recipes download pdf