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Cassava Flour Ugali

Cassava Flour Ugali

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Cassava Flour Ugali Cassava Ugali is prepared from dried cassava flour. It is common among the Luo community. It is usually eaten as a main course with a vegetable dish accompaniment Ingredients 1 cup (125 g) cassava flour 1 ¼ cups (268 g) water Preparation 5 minutes | Cooking 20 minutes | Serves 2 • Put all the water in a cooking pot and place on the fire. • When the water boils, add the cassava flour gradually. • Keep stirring and turning until it becomes firm. • Once it is firm, allow to simmer for 10 minutes. • Remove from the fire and turn over onto a plate to serve. Nutrition data per 100g of recipe: Energy 788 kJ/ 186 kcal │| Fat 0.3 g │| Carbohydrates 43.7 g │| Protein 1.1 g │| Fibre 2.2 g │ Vitamin A 1 mcg │| Iron 0.8 mg │| Zinc 0.41 mg Kenyan Food Recipes download pdf 
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Categories: Kenyan Food Recipes, Ugali
Maize Red Sorghum and Finger Millet flour Ugali

Sorghum Finger Millet and Refined Maize Flour Ugali

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Sorghum, Finger Millet and Refined Maize Flour Ugali This type of Ugali is common in several communities including Luhya, Kalenjin and Luo. It is eaten as a main dish accompanied by a traditional vegetable and/ or a protein dish. Ingredients 3 ½ cups (444 g) red sorghum flour 1¼ cups (154 g) finger millet flour 4 ½ cups (570 g) maize flour, refined, white, 7 cups (1531 g) water Preparation 5 minutes | Cooking 20 minutes | Serves 4 • Mix the dry ingredients evenly. • In a separate cooking pot, bring all the water to a boil. • Add the flour mixture into the boiling water and stir continuously for 6 minutes or until the mixture is firm. • Simmer and allow to cook for 15 minutes. • Remove from fire, turn over onto a plate and serve hot. Nutrition data per 100g of recipe: Energy 634 kJ/ 150 kcal |│ Fat 0.7 g |│ Carbohydrates 32.1 g |│ Protein 1.9 g │| Fibre 3.6 g │ Vitamin A 0 mcg │| Iron 1.3 mg │| Zinc 0.44 mg Kenyan Food Recipes download pdf 
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Categories: Kenyan Food Recipes, Ugali
Refined Maize Flour Ugali

Refined Maize Flour Ugali

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Refined Maize Flour Ugali This type of Ugali is common across the entire country. It is made of refined maize flour, usually bought from retail shops. It is the predominant ugali in urban areas. It is eaten as a main dish accompanied by a protein and /or green vegetables. Ingredients 3 ½ cups (488 g) refined, white, maize flour 4 ¼ cups (921 g) water Preparation 5 minutes | Cooking 20 minutes |Serves 4 • Bring all the water to a boil. • Add the maize flour gradually to the boiling water (not all at once). • Stir continuously with a wooden spoon until desired consistency is achieved. • Keep turning periodically until cooked and cover the pot at intervals. • Remove from fire, turn over onto a plate and serve hot. Nutrition data per 100g of recipe: Energy 626 kJ/ 148 kcal |│ Fat 1.9 g │| Carbohydrates 27.3 g │| Protein 3.4 g │| Fibre 4.0 g │ Vitamin A 0 mcg | Iron 1.1 mg │| Zinc 0.81 mg Kenyan Food Recipes download pdf 
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Categories: Kenyan Food Recipes, Ugali
Cassava Red Sorghum Flour Ugali

Cassava Red Sorghum Flour Ugali

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Cassava & Red Sorghum Flour Ugali This variant of Ugali is common in Western part of Kenya particularly Kuria, Luhya and Luo communities. It is eaten during lunch or dinner as a main dish and is usually accompanied by a vegetable and protein dish Ingredients 1 1/3 cups (174 g) cassava flour 1 3/4 cups (237 g) red sorghum flour 5 ¼ cups (1164 g) water Preparation 5 minutes | Cooking 25 minutes |  Serves 4 • Put all the water in a cooking pot and bring to a boil. • Mix the dry ingredients; cassava and red sorghum flour, together. • Add all the dry mixture into the boiling water. • Slowly start mixing the contents while pressing the mixture against the wall of the pot to prevent the flour from forming lumps. • Continue mixing the paste until smooth. • Reduce the fire to low and simmer for 10 minutes. • Remove from fire, turn over onto a plate and serve hot Nutrition data per 100g of recipe: Energy 489 kJ/ 116 kcal │| Fat 0.8 g │| Carbohydrates 23.4 g │| Protein 2.1 g │| Fibre 3.4 g │ Vitamin A 0 mcg |│ Iron 0.9 mg |│ Zinc 0.50 g Kenyan Food Recipes download pdf   
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Categories: Kenyan Food Recipes, Ugali
Maize Red Sorghum and Finger Millet flour Ugali

Maize Red Sorghum and Finger Millet flour Ugali

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Maize, Red Sorghum and Finger Millet flour Ugali This variant of Ugali is common as a traditional dish among the Kalenjin, the Luhya and Luo communities. It is served as a main dish often accompanied by a vegetable dish or a meat/fish dish Ingredients 2 cups (255 g) whole maize flour, white 1 cup (132 g) red sorghum flour 1 cup finger millet (113 g) flour 5 cups (1139 g) water Preparation 5 minutes | Cooking 25 minutes | Serves 4 • Put all the water into a cooking pot and bring to a boil. • Meanwhile, mix the dry ingredients; whole maize flour, finger millet, red sorghum until an even colour is attained. • Pour the dry mixture all at once into the cooking pot and slowly start mixing everything. • Mix while pressing the mixture against the walls of the pot to avoid forming lumps. • Continue mixing the paste until smooth. • Reduce the fire and simmer for 8 minutes. • Remove from fire, turn over onto a plate and serve hot. Nutrition data per 100g of recipe: Energy 543 kJ/ 129 kcal │| Fat 1.4 g │| Carbohydrates 23.3 g | Protein 3.1 g │| Fibre 5.3 g │ Vitamin A 0 mcg |│ Iron 1.9 mg │| Zinc 0.72 mg Kenyan Food Recipes download pdf 
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Categories: Kenyan Food Recipes, Ugali
Maize and Finger Millet Flour Ugali

Maize and Finger Millet Flour Ugali

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Maize and Finger Millet Flour Ugali This variant of Ugali is prepared from a combination of finger millet and whole maize flour. It is common among the Kisii, Luhya, Kamba, Kalenjin and Luo communities. It is served as a main dish accompanied by a vegetable or meat dish Ingredients 2 cups (253 g) whole maize flour, white 2 cups (262 g) finger millet flour 5 cups (1149 g) water Preparation 5 minutes | Cooking 30 minutes | Serves 4 • Mix the dry ingredients together; whole maize meal and finger millet flour, until an even colour is obtained. • Boil all the water in a cooking pot. • Pour ¾ of the mixed flour into the cooking pot and slowly start mixing. • Continue mixing for 2 minutes. • Add the remaining quarter of the flour while mixing. Mix while pressing the mixture against the wall of the pot to avoid forming lumps. Continue mixing until smooth. • Reduce the fire after 2 minutes of cooking and simmer for 17 minutes until ready. • While simmering, keep mixing periodically. • Remove from fire, turn over onto a plate and serve hot. Nutrition data per 100g of recipe: Energy 562 kJ/ 133 kcal │| Fat 1.3 g |│ Carbohydrates 24 g │| Protein 3.1 g │| Fibre 6.6 g │ Vitamin A 0 mcg |│ Iron 2.9 mg │| Zinc 0.73 mg Kenyan Food Recipes download pdf 
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Categories: Kenyan Food Recipes, Ugali
Whole Maize Flour Ugali

Whole Maize Flour Ugali

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Whole Maize Flour Ugali This recipe represents the most consumed Ugali in all communities in Kenya. It is eaten as a main dish during lunch or supper usually accompanied by a vegetable or protein dish. Ingredients 3 2/3 cups (495 g) whole maize flour, white 4 3/4 cups (1026 g) water Preparation 5 minutes | Cooking 25 minutes | Serves 4 • Measure water and flour into separate bowls. • Put all the water into a cooking pot, cover and bring to a boil. • Add flour into the boiling water and keep mixing while pressing against the wall of the cooking pot until the mixture is smooth without lumps. • Once properly mixed, reduce the fire and simmer for 13 minutes. • Serve as desired. Nutrition data per 100g of recipe: Energy 596 kJ/ 141 kcal │| Fat 1.8 g │| Carbohydrates 26 g │| Protein 3.3 g |│ Fibre 3.8 g │ Vitamin A 0 mcg |│ Iron 1.1 mg |│ Zinc 0.77 mg Kenyan Food Recipes download pdf 
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Categories: Kenyan Food Recipes, Ugali
Enriched Matoke

Matoke (Stewed Green Bananas with Meat)

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Matoke (Stewed Green Bananas with Meat) Matoke is central to Kisii community cuisines. Being the major source of bananas, Kisii community has learnt over many years numerous ways of preparing “matoke”. In this recipe, the combination of the variety of green bananas with meat yields a very tasty dish that is savoured by the entire family. It is mainly eaten without accompaniment and served during lunch or dinner Ingredients 456 g beef, medium fat 1.5 kg green bananas, unpeeled, raw 1 onion, unpeeled, red skinned, raw (184 g) 3 tomatoes, red, ripe (329 g) 106 g coriander leaves 8 potatoes, unpeeled, Irish, white (1.1 kg) 1 ½ tbsp. (24 g) salt, iodized ¼ cup (44 g) cooking fat, white 8 ¼ cups (1810 g) water Preparation 20 minutes | Cooking 2 hours 30 minutes | Serves 4 • Cut the meat into bite size chunks and boil in 4 cups of water for 50 minutes. • Meanwhile, peel and wash the onions and tomatoes; cut into small cubes. • Peel potatoes and bananas separately. • Cut coriander leaves and set aside. • Add onions to the meat and stir until the meat dries. • Add oil, tomatoes, potatoes and bananas and finally the coriander leaves. • Add salt to taste. • Continue to stir while adding the rest of the water for 13 minutes. • Cover with a lid. • Cook for another hour Nutrition data per 100g of recipe: Energy 494 kJ/ 118 kcal |│ Fat 4.1 g │| Carbohydrates 13.3 g │| Protein 6 g |│ Fibre 1.8 g │ Vitamin A 19 mcg │| Iron 3.9 mg │| Zinc 1.12 mg Kenyan Food Recipes download pdf 
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Categories: Kenyan Food Recipes
Stewed Green Bananas

Stewed Green Bananas

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Stewed Green Bananas This dish is typical among the Kisii community but also popular in other parts of the country. It serves the whole family and is usually used as an infant dish. Stewed green bananas are eaten for lunch or dinner Ingredients 12 green bananas, unpeeled, raw (2.1 kg) 2 onions, red skinned, raw, unpeeled (256 g) 6 tomatoes, red, ripe (633 g) 1 tsp. (4 g) salt, iodized ½ cup (80 g) cooking oil 4 2/3 cups (1019 g) water Preparation 10 minutes | Cooking 1 hour | Serves 4 • Peel the onions, wash and cut into a bowl. • Wash the tomatoes and cut into a separate bowl. • Peel and clean the bananas • Heat oil in a cooking pot, add the onions and fry until golden brown. • Add the tomatoes, salt and stir • Add the bananas and stir. • Put all the water and allow to simmer until ready. • Serve hot. Nutrition data per 100g of recipe: Energy 350 kJ/ 84 kcal |│ Fat 3.8 g │| Carbohydrates 10.4 g │| Protein 1 g |│ Fibre 2.2 g │ Vitamin A 6 mcg │| Iron 0.7 mg │| Zinc 0.21 mg Kenyan Food Recipes download pdf 
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Categories: Kenyan Food Recipes
Potato Chips

Potato Chips Recipe

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Potato Chips This is typically an urban dish in many parts of Kenya. It is served to the whole family mainly during lunch. It is eaten with a protein dish such as fried chicken, stir fried beef or sausages. It can also be eaten plain or with vegetables. Ingredients 6 potatoes, unpeeled, Irish, white (1.1 kg) 4 ½ cups (867 g) cooking oil Preparation 5 minutes | Cooking 30 minutes | Serves 4 • Peel the potatoes, wash and cut lengthways into thin stripes • Heat cooking oil in a pot for 7-10 minutes or until the oil is hot enough. • Add the cut potatoes and fry for 10 minutes and turn. Allow to cook for another 10 minutes or until ready. • Remove from oil and place on paper towels to drain the oil. • Serve while hot. Nutrition data per 100g of recipe: Energy 1,365 kJ/ 326 kcal │| Fat 13.6 g │| Carbohydrates 44.4 g │| Protein 4.8 g |│ Fibre 3.3 g │ Vitamin A 0 mcg |│ Iron 2.7 mg │| Zinc 0.63 mg Kenyan Food Recipes download pdf 
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Categories: Kenyan Food Recipes
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