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Chick Peas Curry This is a vegetable curry typical to Kenyan Indian community. The soaking step is a must if you desire soft and crunchy appeal and for a full release of nutrients. This deliciously spicy dish is commonly referred to as “Chole” and is eaten with fried bread called “Bhature” made from soft wheat flour. Chick peas curry is eaten as part of a main meal during lunch or dinner and is savoured by the entire family. Ingredients 1 2/3 cups (294 g) chick peas, raw 1 tsp. (10 g) red chilli powder ½ tsp. (3 g) turmeric powder ½ tsp. (6 g) chole masala 3 tomatoes, red, ripe (220 g) 1 tbsp. (20 g) tomato paste, salted 1 onion, red skinned, raw, unpeeled (113 g) 3 tbsp. (43 g) cooking oil 4 cloves (16 g) garlic 1 piece (9 g) ginger 20 g coriander leaves 1 tbsp. (11 g) coriander powder 6 sticks (1 g) cinnamon 2 ½ tsp. (13 g) salt, iodized ½ bay leaf (1 g) 4 sticks (2 g) cloves 1 tsp. (2 g) cumin seeds, raw 1 lemon wedge (7 g) 3 cups (643 g) water 1 tsp. (1 g) anise seeds, raw Preparation overnight (for soaking chick peas) | Cooking 40 minutes | Serves 4 • Sort and soak the chick peas overnight. • Wash and boil the chick peas in 2 cups water until the chick peas are ready and tender. Add 1 teaspoon of salt to taste. • Prepare, wash and cut the onion, tomatoes and coriander leaves. • Heat the oil in a cooking pot, add cinnamon, cumin, cloves, onion and stir. • Cook for 3 minutes. • Add the cut tomatoes, ginger, garlic and coriander powder. Stir. • Add the tomato paste, red Chilli powder, 1 ½ teaspoon of salt, turmeric powder, cinnamon, bay leaf, lemon juice, anise seeds and chole masala. • Stir and cover to cook for 5-10 minutes. • Add the coriander leaves. • Add the boiled chick peas and 1 cup of water. • Cover to cook for 5 minutes. • Remove from heat and serve. Nutrition data per 100g of recipe: Energy 524 kJ/ 126 kcal | Fat 5.1 g │| Carbohydrates 10.3 g |│ Protein 6 g |│ Fibre 7.3 g │ Vitamin A 12 mcg │| Iron 2.5 mg |│ Zinc 0.96 mg Kenyan Food Recipes download pdf 

Stewed Split Dal This recipe is part of an assortment of dishes that make up a meal platter and is traditional to the Kenyan Indian community. The dal stew is heavily spiced to give a tantalizing taste. It is served as a family dish during lunch or dinner as a side dish. Ingredients 1 cup (176 g) yellow split dal, raw 3 tomatoes, red, raw diced (246 g) 2 tsp. (12 g) salt, iodized ¾ tsp. (2 g) turmeric powder ¼ tsp. (1 g) red chilli powder ½ tbsp. (17 g) tomato paste, salted 2 tbsp. (22 g) cooking oil 1 tsp. (3 g) fenugreek seeds, raw 1 tsp. (4 g) mustard seeds, raw 1 tsp. (2 g) cumin seeds, raw 1 bunch (3 g) curry leaves 1 lemon, fresh (3 g) 1 ½ tbsp. (22 g) sugar, white 8 ½ cups (1835 g) water Preparation 1 hour | Cooking 1 hour | Serves 4 • Soak the dal for 50 minutes and wash. • Put the soaked dal into a cooking pot. Add 4 ½ cups of water and 2 teaspoons of salt. Cook for 40 minutes while stirring at intervals. • Meanwhile, weigh and mix tomatoes, turmeric, red chilli powder, tomato paste and fenugreek seeds. • Put cooking oil, mustard seeds and cumin seeds into a pot and cook for 1 minute. • Add the mixed ingredients cook for 2 minutes. • Add 4 cups of water and curry leaves then stir. • Boil for 5 minutes. • Add juice of lemon and sugar then stir. • Meanwhile grind the boiled dal (sieve it if neces- sary) • Add the ground dal into the pot and stir. • Cover to cook for 12 minutes. • Remove from heat and serve Nutrition data per 100g of recipe: Energy 291 kJ/ 69 kcal │| Fat 1.9 g │| Carbohydrates 8.1 g │| Protein 3.7 g |│ Fibre 2.7 g │ Vitamin A 9 mcg |│ Iron 1.2 mg │| Zinc 0.42 mg Kenyan Food Recipes download pdf 

Peas and Brinjal Curry Green peas prepared with brinjals is a curry that makes part of a full meal platter referred to as Thali. It is traditional to Kenyan Indian community and is served as a side dish during lunch or dinner Ingredients 1 cup (186 g) garden peas, raw 3 egg plants (brinjals), raw (169 g) 2 tomatoes, red, ripe (161 g) 1 bunch (40 g) coriander leaves 3 cloves (10 g) garlic 2 chillies, fresh, raw (5 g) 1 piece ginger (7 g) 1 tsp. (3 g) fenugreek seeds, raw 1 tsp. (3 g) mustard seeds, raw ¼ tsp. (1 g) cumin seeds, raw 2 tsp. (8 g) coriander powder ¼ tsp. (1 g) turmeric powder ¼ tsp. (1 g) red chilli powder 1 ½ tsp. (7 g) salt, iodized ½ cup (113 g) water 3 tbsp. (39 g) cooking oil Preparation 5 minutes | Cooking 25 minutes | Serves 4 • Blend all the ingredients together; except gar- den peas, eggplants, water and cooking oil. • Cut the eggplant and mix with garden peas in a separate bowl. • Into a clean pot, add the cooking oil and heat for 2 minutes. • Add the blended ingredients and stir. Cook for 3 minutes. • Add the peas and egg plants, and stir. • Add ½ cup water. • Cover and cook for 20 minutes. • Remove from heat and serve. Nutrition data per 100g of recipe: Energy 544 kJ/ 131 kcal |│ Fat 8.5 g |│ Carbohydrates 6.6 g │| Protein 4.2 g |│ Fibre 5.8 g │ Vitamin A 29 mcg │| Iron 2.1 mg |│ Zinc 1.96 mg Kenyan Food Recipes download pdf 

Potato Curry Potato curry is a spiced recipe that makes part of a full meal platter and served during a main meal. It is typical to the Kenyan Indian community and is relished by the entire family. Ingredients 2 potatoes, unpeeled, Irish, white, raw (558 g) 2 tomatoes, red, ripe (223 g) 2 tsp. (9 g) salt, iodized ¼ tsp. (1 g) turmeric powder 2 tsp. (6 g) coriander powder ¼ tsp. (1 g) red chilli powder 3 ½ tbsp. (42 g) cooking oil ¼ tsp. (1 g) fenugreek seeds, raw 1 tsp. (3 g) mustard seeds, raw ½ tsp. (3 g) cumin seeds, raw ½ bunch (2 g) curry leaves ¼ lemon, fresh (5 g) 2 tsp. (9 g) sugar 1 1/3 cups (299 g) water Preparation 15 minutes | Cooking 30 minutes | Serves 4 • Peel wash and cut the potatoes. • Blend tomatoes, turmeric powder, coriander powder, red chilli powder, 1 tablespoon of cooking oil. • Put 2 ½ tablespoons of cooking oil in a cooking pot and heat for 3 minutes. • Add the fenugreek, mustard seeds, curry leaves and cumin seeds. • Stir and cook for 2 minutes. • Add the blended ingredients, mix and cook for 2 minutes. • Add salt and all the water and cook for 10 minutes. • Meanwhile, mix the sugar and lemon juice into a separate cup. • Add the potatoes and stir. Add the sugar-lemon juice solution. • Cover to cook for 16 minutes or until the pota- toes are tender. • Remove from heat and serve. Nutrition data per 100g of recipe: Energy 608 kJ/ 145 kcal │| Fat 7.0 g │| Carbohydrates 17.3 g │| Protein 2.2 g │| Fibre 2.2 g │ Vitamin A 10 mcg |│ Iron 1.7 mg │| Zinc 0.41 m Kenyan Food Recipes download pdf 

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