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Groundnut Sauce This rich and smooth recipe is unique to the Luhya and Luo communities. It is usually fed to older infants and children. Ingredients 3 1/3 cups (472 g) groundnuts, raw, with skin 2 ½ tsp. (12 g) salt, iodized 4 1/3 cups (979 g) sour milk ½ cup (119 g) water Preparation 5 minutes | Cooking 1 hour 40 minutes | Serves 4 • Place a saucepan over fire and let it preheat. • Add the groundnuts, salt and ½ a cup of water or as desired. • Cook until the water evaporates as you stir gradually. When ready, the nuts produce a pop sound. • Once they pop, turn down the heat and continue stirring until the groundnuts are dry (about 13 minutes). • Remove from heat and allow it to cool down. • Using a blender, blend the nuts into a paste. A pestle and mortar can be used in the absence of a blender. • Put the groundnut paste into a bowl, add sour milk and stir into thick paste. Water or fresh milk can be used in place of the sour milk. • Once ready, put another pan on the heat, add the peanut paste and stir. • Stir until it is smooth but not too thick. • Serve hot with green leafy vegetables of your choice, fish, sweet potatoes, green bananas, ugali,etc. Nutrition data per 100g of recipe: Energy 1,237 kJ/ 298 kcal |│ Fat 23.4 g │| Carbohydrates 9.6 g │| Protein 10.6 g │| Fibre 3.5 g Vitamin A 28 mcg │| Iron 2.3 mg │| Zinc 1.20 mg Kenyan Food Recipes download pdf

Chaas (Diluted Yoghurt) Chaas is simply diluted yoghurt with a pitch of salt. It is served after a main meal among the Kenyan Indian community Ingredients 2 cups (450 g) natural yoghurt ¾ cup (169 g) water 1 tsp. (4 g) salt, iodized Preparation 5 minutes | Serves 2 • Add natural yoghurt, all the water and salt and whisk • Serve Nutrition data per 100g of recipe: Energy 252 kJ/ 60 kcal │| Fat 2.2 g │| Carbohydrates 8.0 g │| Protein 2 g │| Fibre 0.0 g │ Vitamin A 24 mcg |│ Iron 0.1 mg │| Zinc 0.24 mg Kenyan Food Recipes download pdf

Siro (Semolina & Nuts) Siro is a sweet desert that is served after a main meal. It is traditional to the Kenyan Indian community Ingredients 1 cup (145 g) semolina flour 1 cup (177 g) cow ghee 2 1/8 cups (472 g) cow milk 1 cup (188 g) sugar 15 pistachio nuts, raw (22 g) 1 tbsp. almonds, nuts, raw (10 g) 1 tsp. (1 g) cardamoms, powder Preparation 15 minutes | Cooking 30 minutes | Serves 4 • Into a clean pot, add semolina flour and ghee. • Heat for 15 minutes while stirring continuously. • Put milk into a separate pot and bring to a boil • Add cardamoms into the milk and boil. • Add the boiled milk into the semolina flour mixture and stir. • Add sugar and stir, cook for another 7 minutes • Remove from heat and garnish with almonds and pistachio nuts. • Serve. Nutrition data per 100g of recipe: Energy 1,716 kJ/ 412 kcal │| Fat 26.1 g │| Carbohydrates 39.4 g │| Protein 4.3 g │| Fibre 1.1 g │ Vitamin A 196 mcg |│ Iron 0.5 mg │| Zinc 0.66 mg Kenyan Food Recipes download pdf  

Vimumunya vya Sukari (Sweetened Pumpkin & Coconut Milk) This is a famous Swahili dessert that is served after meals. It is eaten by the entire family Ingredients pumpkin, unpeeled (1.7 kg) 1 tsp. (1 g) cardamoms, powder ½ cup (113 g) sugar 1 ½ cups (400 g) coconut milk 3 3/4 cups (810 g) water Preparation 5 minutes | Cooking 45 minutes | Serves 4 • Peel pumpkin and cut into large chunks. • Put the pumpkin onto a cooking pot, add all the water and put on heat. • Bring to a boil for 17 minutes. • Add half the amount of coconut milk and boil for 6 minutes. • Add sugar and cardamoms. • Add the rest of the coconut milk. Cover and cook for 18 more minutes. • Remove from heat. Nutrition data per 100g of recipe: Energy 390 kJ/ 93 kcal │| Fat 3.0 g │| Carbohydrates 14.5 g │| Protein 1.1 g |│ Fibre 1.8 g │ Vitamin A 81 mcg |│ Iron 0.3 mg |│ Zinc 0.21 mg Kenyan Food Recipes download pdf

Bhature (Fried Indian Bread) This fried Indian bread is traditional to the Kenyan Indian community. It is eaten as an accompaniment to the spicy chole (chick pea) dish. Ingredients 2 1/3 cups (304 g) self-raising wheat flour 1 ½ tsp. (8 g) salt, iodized 1 ½ tsp. (9 g) sugar 1 ½ tbsp. (17 g) ghee 3 ¾ cups (419 g) cooking oil Handful (7 g) fenugreek leaves 3/4 cup (178 g) natural yoghurt ½ cup (103 g) water 19 g coriander leaves Preparation 1 hour 15 minutes | Cooking 30 minutes | Serves 4 • Into a dry bowl, put the self-raising wheat flour, sugar, salt and ghee. Sprinkle the fenugreek leaves, coriander leaves and add yoghurt. • Start kneading while adding all the water in small amounts. Knead to achieve soft dough. • Cover the dough let it stand for 1 hour. • Cut and roll the dough into desired sizes and shapes. • Put a little cooking oil at a time into a dry pan and heat for 4 minutes. • Gently drop the rolled-out dough and fry for 2 minutes. • Remove and repeat the process for all the dough pieces. • Let it cool and serve. Nutrition data per 100g of recipe: Energy 1,408 kJ/ 337 kcal │| Fat 18.5 g |│ Carbohydrates 35.9 g │| Protein 5.9 g │| Fibre 1.7 g │ Vitamin A 73 mcg |│ Iron 2.8 mg │| Zinc 0.50 mg Kenyan Food Recipes download pdf  

Roti (Indian Chapati) Roti is the Indian version of chapatti. It is common among the Kenyan Indian community. Usually, Roti is part of an assortment of dishes that make up a platter for a main meal. It is eaten as an accompaniment Ingredients 1 3/4 cups (227 g) wheat flour, whole ½ tsp. (3 g) salt, iodized 3/4 cup (163 g) water 2 tbsp. (26 g) cooking oil 2 ½ tbsp. (34 g) cow ghee Preparation 3 hours | Cooking 21 minutes | Serves 4 • Put wheat flour into a bowl, add salt and ghee. • Add ¾ cup of water while kneading. • Knead the mixture into soft dough. • Cover and leave to rest for 3 hours. • Heat a pan for 2 minutes. Put a drop of cooking oil. • Roll the dough into circular discs of desired sizes and place them on the pan. • Fry for 3 minutes until they turn brown or while turning continuously. • Add a little oil if necessary. • Remove and repeat the process for all the pieces. Nutrition data per 100g of recipe: Energy 1,560 kJ/ 374 kcal |│ Fat 16.7 g │| Carbohydrates 43.8 g │| Protein 8 g │| Fibre 7.9 g │ Vitamin A 44 mcg │| Iron 2.7 mg │| Zinc 1.64 m Kenyan Food Recipes download pdf

Brown Chapati Brown chapatti is another variant of chapatti and is common among many communities in Kenya. It is preferred for the health-conscious people due to the high fibre content as it is made of whole wheat flour. It is served as an accompaniment during lunch, dinner or breakfast Ingredients 3 2/3 cups (414 g) wheat flour, whole,atta 1 cup (198 g) water 1 tsp. (5 g) sugar, white ½ tsp. (2 g) salt, iodized 2/3 cup (134 g) cooking oil Preparation 30 minutes | Cooking 30 minutes |Makes 7 • Measure flour, salt, sugar, cooking oil and water into separate bowls. • Heat all water for 4 minutes. The water should be warm not boiling. • Mix the ingredients; flour, sugar and salt into a mixing bowl. • Pour all the warm water into the dry mixture. • Knead the mixture to soft dough. • Set the dough into a bowl and cover for 15 minutes before use. • Put the pan over fire and heat. • Dust the working surface with flour and start rolling the dough to desired thickness. • Cut the rolled into strips and roll the strips into round balls. • Cover with cling film, damp cloth or any suitable material to prevent the dough from drying and/ or forming a crust. • Roll out the balls one at a time into a disc shape. • Cook each the chapati on the pan, turning to cook on both sides. Lightly, oil each side and fry until browned. • Each chapati cooks for 3 minutes until golden brown. • Remove from fire and stack them up. Keep covered. Nutrition data per 100g of recipe: Energy 1,723 kJ/ 413 kcal |│ Fat 22.9 g │| Carbohydrates 40.9 g │| Protein 7.3 g │| Fibre 7.2 g │ Vitamin A 1 mcg │| Iron 2.4 mg │| Zinc 1.50 mg Kenyan Food Recipes download pdf

White Chapati This dish is common in many communities in Kenya and even more popular in the urban communities. The white chapatti is made from refined wheat flour and is eaten with a meat, legume or vegetable stew. Chapatti is often made during special occasions. It is served as an accompaniment during lunch or dinner and at times eaten with tea for breakfast. Ingredients 4 1/3 cups (576 g) wheat flour, refined, fortified 1 ½ cups (318 g) water 1 tsp. (5 g) white sugar ½ tsp. (2 g) salt, iodized ¾ cup (168 g) cooking oil Preparation 30 minutes | Cooking 30 minutes | Makes 6 • Measure flour, salt, sugar, cooking oil and water into separate bowls. • Mix the dry ingredients; flour, sugar and salt. • Warm all the water and add into the dry ingredients mixture. • Knead the mixture to soft dough for 6 minutes. • Set the dough aside and cover for 16 minutes before use. • Place the cast iron pan over the fire and heat. • Dust the working surface lightly with flour and start rolling the dough to desired thickness. • Apply ¼ cup oil on top, cut into strips and roll strips into balls of desired size. • Cover with cling film or a clean kitchen towel and let the dough rest. • Cooking oil is added into the mixture either in water, in dry ingredients or when kneading. You can also use oil to cover the dough to prevent it from drying/ crusting. Oil can also be applied on top. • Start rolling each ball on a lightly floured work surface into a disc shape. • Cook each chapati on the pan one at a time until lightly browned on both sides. • Lightly oil each side and turn before removing it from the heat. Repeat for all the chapati’s. • Stack up the cooked chapati as you remove them from the pan. Keep covered. Nutrition data per 100g of recipe: Energy 1,774 kJ/ 424 kcal │| Fat 21.1 g │| Carbohydrates 49.6 g |│ Protein 7.8 g |│ Fibre 2.5 g │ Vitamin A 59 mcg │| Iron 3.9 mg |│ Zinc 0.61 mg Kenyan Food Recipes download pdf