Blog

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 

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