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Obobwa (Stewed Mushrooms in Peanut Butter) Stewed mushroom commonly known as “Obobwa” is a traditional dish typical to the Luhya community Ingredients 400g mushrooms, raw 1 onion, red skinned, raw, unpeeled (187 g) 3 ½ tbsp. (55 g) peanut butter 1 tomato, red, raw (140 g) 2 tsp. (11 g) salt, iodized 1 g “msherekha” (wood ash and water mixture) ¾ cup (157 g) water Preparation 15 minutes | Cooking 1 hour 10 minutes | Serves 4 • Wash and cut the fresh mushroom into ¼ (quarter) pieces. • Peel, wash and finely chop the onion. • Place the onions, mushrooms, tomatoes and peanut butter into a clean cooking pot. • Add ¾ cup of water and salt, turn on the heat and cover the pot. • Cook for 11 minutes and add 1 g of “msherekha” (ash: water ratio is 1:9). • Cover the pot and cook further for 5-8 minutes. • Stir, turn to low heat and continue cooking for 25-30 minutes. • Remove from heat and serve hot. Nutrition data per 100g of recipe: Energy 487 kJ/ 117 kcal │| Fat 6.3 g |│ Carbohydrates 8.3 g │| Protein 4.9 g |│ Fibre 3.8 g Vitamin A 6 mcg │| Iron 1.4 mg │| Zinc 0.54 mg Kenyan Food Recipes download pdf 

Kitojo (Sweet Potato Leaves) “Kitojo” as it is commonly called among the Taita community, is a delicious dish made from sweet potato leaves. It is commonly eaten with Ugali. Ingredients 835 g fresh sweet potato leaves, raw 1 onion, red skinned, raw, unpeeled (81 g) ¼ cup (44 g) cooking oil 1 tsp. (6 g) salt, iodized Preparation time 5-10 | Cooking time 15 minutes | Serves 4 • Remove the leaves from the vines and wash thoroughly. • Cut the leaves into small strips. • Prepare and chop the onion. • Add cooking oil in a pot, add the chopped onions and fry until golden brown. • Add the vegetables and salt. Stir and cook until ready or soft. • Serve Nutrition data per 100g of recipe: Energy 596 kJ/ 144 kcal │| Fat 12.7 g │| Carbohydrates 1.4 g │| Protein 3.9 g │| Fibre 4.6 g │ Vitamin A 138 mcg │| Iron 0.9 mg |│ Zinc 0.26 mg Kenyan Food Recipes download pdf 

Cowpea leaves are among the most common green vegetables in Kenya. Most common among the Kamba community but also consumed in communities that grow cowpeas. It is usually served with Ugali as a side dish during lunch or dinner. It is eaten by the entire family. Ingredients 871 g cow pea leaves, raw ½ onion, red skinned, raw, unpeeled (79 g) 1/3 cup (59 g) cooking oil 1 ½ tsp. (8 g) salt, iodized 1/8 cup (38 g) “msherekha” (wood ash and water) 2/3 cup (149 g) milk ¾ cup (201 g) water Preparation 10 Minutes | Cooking 30 Minutes | Serves 4 • Prepare the vegetables by removing the stalks. Do not cut the leaves. • Wash the vegetables. • Boil ¾ cup of water in a cooking pot and add the uncut vegetables and turn. Add 1/8 cup of msherekha. • Cover the pot and boil for 20 minutes. Stir at intervals. • Turn off the heat. • Strain the water and discard. • Add onions and cooking oil to a cooking pot. • Cook onions for 2 minutes and then add the vegetables. • Stir then add the milk and salt. • Cover the pot and cook for 2 minutes. • Remove from heat and serve. Nutrition data per 100g of recipe: Energy 630 kJ/ 152 kcal |│ Fat 13.3 g │| Carbohydrates 3.5 g │| Protein 3.2 g │| Fibre 3.2 g │ Vitamin A 32 mcg │| Iron 1.3 mg |│ Zinc 0.53 mg Kenyan Food Recipes download pdf 

Mashed Pumpkin & Black Nightshade leaves This vegetable dish is popular among the Kisii community. The added pumpkin gives it a sweet taste to balance the bitterness of “managu”. It is eaten with Ugali as a side dish. Ingredients 752 g black night shade leaves, raw 1.1 kg pumpkin, raw 1 tsp. (4 g) salt, iodized 1/8 cup (24 g) cooking oil 4 ½ cups (998 g) water Preparation 5 minutes | Cooking 1 hour | Serves 4 • Peel the pumpkin and wash. • Pluck the leaves from the stalks and wash. • Put the pumpkin into a cooking pot, add all the water and salt. • Cook the pumpkin for 30 minutes. • Add oil and the black nightshade. Cover and cook for 20 minutes. • Remove from the heat and mash into a smooth consistency. • Serve. Nutrition data per 100g of recipe: Energy 277 kJ/ 67 kcal │| Fat 2.4 g │| Carbohydrates 4.9 g │| Protein 3.8 g │| Fibre 5.1 g │ Vitamin A 88 mcg │| Iron 6.7 mg │| Zinc 0.66 mg Kenyan Food Recipes download pdf 

“Terere” (Stir-fried Amaranth Leaves) Amaranth leaves commonly known as “Terere” is an indigenous vegetable that used to grow as a weed. Nowadays, it is cultivated and eaten across all communities in Kenya. When cooked, amaranth leaves have a distinct aroma and a soft appeal. Most communities use amaranth leaves in mashed infant dishes but also as a side dish that is eaten with Ugali Ingredients 1585 g amaranth leaves, raw 2 tomatoes, red, ripe (289 g) 1 onion, red skinned, raw, unpeeled (105g) ½ tsp. (3 g) salt, iodized ¼ cup (45 g) cooking oil Preparation 10 minutes | Cooking 20 minutes | Serves 4 • Peel, wash, and cut the onion and tomatoes separately. • Put the cooking pot on the fire and pour in the oil, add the onion and cook until golden brown. • Put the tomatoes into the cooking pot. Continue stirring until the tomatoes are cooked. • Add the amaranth and salt then mix well. • Cover and simmer. Stir momentarily. • Remove from fire when ready; about 10 minutes Nutrition data per 100g of recipe: Energy 342 kJ/ 83 kcal │| Fat 5.3 g │| Carbohydrates 2.9 g │| Protein 3 g │| Fibre 5.5 g │ Vitamin A 209 mcg |│ Iron 4.9 mg │| Zinc 0.75 mg Kenyan Food Recipes download pdf 

“Nderema” (Vine Spinach) Vine spinach commonly referred to as “Nderema” is traditional to the Luhya and Kuria communities. It is usually eaten with Ugali Ingredients 417 g vine spinach leaves, fresh 2 tomatoes, red, ripe (182 g) 1 onion, red skinned, raw, unpeeled (139g) ½ tsp. (3 g) salt, iodized 3 tbsp. (39 g) ghee Preparation 15 minutes | Cooking 20 minutes | Serves 4 • Peel, wash and cut the onions and the tomatoes separately. • Put ghee in the cooking pot and heat for 1 minute on medium heat. • Add the onions and cook for 5 minutes until golden-brown. • Add the tomatoes then the vine spinach and cover the cooking pot. • Cook for 10 minutes then stir the contents. • Add salt, cover and cook for 1 minute. • Serve hot Nutrition data per 100g of recipe: Energy 299 kJ/ 72 kcal │| Fat 5.2 g │| Carbohydrates 1.4 g │| Protein 3.2 g │| Fibre 3.5 g │ Vitamin A 166 mcg |│ Iron 9.5 mg |│ Zinc 0.41 mg Kenyan Food Recipes download pdf 

Pumpkin Leaves Pumpkin leaves are rich in nutrients and are loved by many communities in Kenya. When stir fried, they are served with Ugali and at times pumpkin leaves are added to mashed dishes Ingredients 14 stalks (110 g) pumpkin leaves, raw 1 onion, red skinned, raw, unpeeled (44 g) 1 tomato, red, ripe (91 g) 1 tbsp. (12 g) cooking oil 2/3 cup (132 g) cow milk ½ tsp. (3 g) salt, iodized   Preparation 10 minutes | Cooking 20 minutes | Serves 4 • Wash the pumpkin leaves. • Wash, prepare and chop the onion and tomato into separate bowls. • Put cooking oil in a pan, heat, and add the chopped onions until they brown lightly. • Add tomatoes into the cooking pot and cook for 5 minutes. • Add the pumpkin leaves, salt and the milk gradually while stirring. • Cook for 5 minutes. • Serve. Nutrition data per 100g of recipe: Energy 410 kJ/ 99 kcal │| Fat 6.7 g │| Carbohydrates 5.5 g |│ Protein 3.2 g │| Fibre 1.5 g │ Vitamin A 61 mcg │| Iron 2.0 mg │| Zinc 0.67 mg Kenyan Food Recipes download pdf 

Stir-fried Cabbage Stir fried cabbage is common in many communities in Kenya. It is served with various starchy dishes as a side dish. Ingredients 1124 g cabbage, white, raw ½ onion, red skinned, raw, unpeeled (139g) ½ cup (83 g) cooking oil 2 ½ tsp. (12 g) salt, iodized Preparation 10 minutes | Cooking 15 minutes | Serves 4 • Prepare and cut the onions and the cabbage into separate bowls. • Add the cooking oil into a cooking pot over fire and then put the chopped onions. Stir the onion and cook for 2 minutes. • Add the cabbage and stir. • Add salt and continue to stir the cabbage to cook it evenly. • Cook for an additional 5 minutes. • Remove and serve. Nutrition data per 100g of recipe: Energy 411 kJ/ 100kcal |│ Fat 8.6 g │| Carbohydrates 3.1 g │| Protein 1.2 g │| Fibre 2.4 g │ Vitamin A 0 mcg │| Iron 0.6 mg |│ Zinc 0.24 mg Kenyan Food Recipes download pdf 

Sukuma Wiki (Stir-fried Kales) Sukuma wiki is the most commonly used green vegetable in Kenya. It is commonly served with Ugali as a side dish. Ingredients sukuma wiki leaves raw (2667 g) 2 tomatoes, red, ripe (345 g) 1 onion, red skinned, raw, unpeeled (184 g) ¼ cup (45 g) cooking oil ½ tsp. (3 g) salt, iodized Preparation 15 minutes | Cooking 20 minutes | Serves 4 • Wash the sukuma wiki and then remove the stalks. • Roll up a handful of sukuma wiki leaves into a bunch and chop them finely. • Wash, prepare and cut the onion and tomatoes separately. • Place a cooking pot on the fire. Add cooking oil. • Cook the onion until golden brown. • Add tomatoes into the pot. • Cook tomatoes until ready. • Add the chopped sukuma wiki and salt. • Stir until evenly mixed. • Simmer over low heat for 5 minutes. • Serve hot. Nutrition data per 100g of recipe: Energy 225 kJ/ 54 kcal │| Fat 3.2 g │| Carbohydrates 2.1 g │| Protein 2.5 g │| Fibre 3.8 g │ Vitamin A 122 mcg |│ Iron 2.3 mg │| Zinc 0.42 mg Kenyan Food Recipes download pdf 

Likhanga (Stewed Guinea Fowl) This is a typical Luhya dish eaten during special occasions especially by boys after circumcision Ingredients 665 g whole guinea fowl 1 onion, red skinned, raw, unpeeled (69g) 2 tomatoes, red, ripe (196g) ¼ cup (49 g) cooking oil 3 tsp. (14 g) salt, iodized 2 ½ cups (537 g) water Preparation 30 minutes | Cooking 15 minutes | Serves 4 • Lightly roast the fresh guinea fowl for 10-15 minutes and cut into small pieces. • Put the pieces into a clean pot and add all the water. • Add salt, cover and boil for 1 hour. • Drain the water and keep in a separate bowl. • Chop the onions, cut the tomatoes and place into separate bowls. • Into the boiled guinea fowl, add onions and cook for 3- 5 minutes. • Add cooking oil, stir and cook for 5-10 minutes • Add tomatoes and cook for 2- 5 minutes while stirring. • Add the drained water and cover to cook for 2-5 minutes. • Turn off the heat and serve Nutrition data per 100g of recipe: Energy 642 kJ/ 154 kcal |│ Fat 9.0 g │| Carbohydrates 2.0 g |│ Protein 15.8 g |│ Fibre 0.7 g │ Vitamin A 10 mcg │| Iron 2.0 mg |│ Zinc 1.25 mg Kenyan Food Recipes download pdf