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Kimito (Mashed Beans & Potatoes) Kimito is common among the Embu, Kikuyu and Meru communities. It is served as a main dish during lunch or dinner and enjoyed by the entire family. Traditionally, this was eaten dry but in modern day this dish is sometimes accompanied by various stews. It is also served to infants above 6 months of age   Ingredients 10 potatoes, unpeeled, Irish, white, raw (1.9 kg) 3 cups (515 g) beans, kidney, raw, dry 4 tsp. (21 g) salt, iodized ½ tbsp. (7 g) cooking oil 36 1/3 cups (7898 g) wate Preparation 10 minutes | Cooking 3 hours | Serves 4 • Sort and wash the kidney beans. • Put beans and 23 cups of water into a pot. Turn on the heat and boil until the beans are soft and ready; about 2 hours 30 minutes. • Meanwhile, peel and wash the potatoes. • Remove the boiled beans and transfer to a bowl. • Put potatoes into a pot and spread the beans on top. • Add the rest of the water and salt. Cover and cook for 50 minutes or until the potatoes are soft and tender. • Drain the excess water if necessary. • Add the cooking oil and mash the content to a smooth consistency. • Serve while hot. Nutrition data per 100g of recipe: Energy 537 kJ/ 127 kcal │| Fat 0.8 g │| Carbohydrates 21.6 g │| Protein 5.7 g │| Fibre 5.4 g │ Vitamin A 0 mcg |│ Iron 2.2 mg |│ Zinc 0.77 mg Kenyan Food Recipes download pdf   

Enriched Mashed Potatoes This is a typical infant dish among many Kenyan communities. It is usually mashed to a light texture and sometimes served with added milk. Sometimes a green leafy vegetable may be added and mashed to- gether. Ingredients 7 potatoes, unpeeled, white, Irish, raw (1 kg) 4 2/3 cups (1007 g) water ½ tsp. (3 g) salt, iodized 6 tbsp. (76 g) margarine Preparation 10 minutes | Cooking 55 minutes | Serves 4 • Peel the potatoes, wash and put into a pot. • Add all the water and bring to a boil. • Add salt and cook until the potatoes are tender and most water has evaporated. Leave a little water to help in mashing. • Add margarine. • Mash the potatoes into a smooth consistency. • Remove from heat and serve warm. Nutrition data per 100g of recipe: Energy 591 kJ/ 141 kcal |│ Fat 6.2 g │| Carbohydrates 18.6 g │| Protein 2 g │| Fibre 1.4 g │ Vitamin A 51 mcg │| Iron 1.1 mg |│ Zinc 0.26 mg Kenyan Food Recipes download pdf 

Mashed Potatoes This is a typical infant dish among many Kenyan communities. It is usually mashed to a light texture and sometimes served with added milk. Sometimes a green leafy vegetable may be added and mashed together Ingredients 7 potatoes, unpeeled, white, Irish, raw (1.25 kg) 2 ¾ cups (625 g) water ½ tbsp. (7 g) salt, iodized Preparation 10 minutes | Cooking 25 minutes |Serves 4 • Peel the potatoes and clean them. • Put them in a cooking pot, add salt and cover with all the water. • Bring to a boil and cook until the potatoes are ready and tender. • Drain any excess water. • Mash the potatoes to a smooth consistency and serve warm. Nutrition data per 100g of recipe: Energy 449 kJ/ 106 kcal |│ Fat 0.2 g | Carbohydrates 22.8 g │| Protein 2.5 g |│ Fibre 1.7 g │ Vitamin A 0 mcg |│ Iron 1.4 mg |│ Zinc 0.32 mg Kenyan Food Recipes download pdf 

Kimanga cha Mihogo (Mashed Cassava and Pigeon Peas) This is a variant of the traditional Kimanga among the lowland Taita community and other drier parts of Taita bordering the Kamba community. It was a choice meal during drought and was liked for its filling effect. In modern times it is still common and eaten as a main meal during lunch and dinner by the entire family Ingredients 1 ½ (1.3 kg) cassava, unpeeled, raw 3 cups (541 g) pigeon peas, dry, raw 4 tsp. (20 g) salt, iodized 21 1/3 cups (4641 g) water Preparation 10 minutes | Cooking 2 hours 45minutes |Serves 4 • Sort the pigeon peas and wash. • Boil 9 1/3 cups of water in a pot and add the pigeon peas. Boil the peas until soft or ready. • Meanwhile as the pigeon peas boil, peel and cut the cassava into a separate bowl with water. • Add 12 cups of water to the boiled peas and add the cut cassava, and cover. • Boil for 15-20 minutes and add salt. • Cover and cook until the cassava is tender and ready. • Turn off the heat and mash. • Serve hot. Nutrition data per 100g of recipe: Energy 823 kJ/ 194 kcal |│ Fat 0.6 g |│ Carbohydrates 39.6 g |│ Protein 4.8 g │| Fibre 5.8 g │ Vitamin A 4 mg |│ Iron 1.6 mg │| Zinc 0.85 mg Kenyan Food Recipes download pdf 

Kimanga cha Ndizi (Smoked Green Bananas and Kidney Beans) Kimanga is a traditional dish in the Taita community particularly in the highland part of Taita. It is commonly made from smoked green bananas that gives the dish its characteristic flavour. It is served during lunch or dinner as a main meal served to the entire family. Traditionally, it was preferred during drought period due to its filling effect and usually eaten plain Ingredients 1 ¾ cups (310 g) beans, kidney, dry 13 green bananas, peeled smoked (169g) 2 ½ tsp. (12 g) salt, iodized 19 ¼ (4180 g) water Preparation 1 week (for smoking the bananas using a charcoal stove) | Cooking 2 hours 20 minutes | Serves 4 • Boil beans in all the water until they are ready. • Without draining the water used to cook the beans, add the smoked bananas, cover and cook for 10 minutes. • Add salt and stir. Cook until the bananas are soft. • Remove and mash. • Serve while hot. Nutrition data per 100g of recipe: Energy 614 kJ/ 146 kcal │| Fat 0.9 g │| Carbohydrates 24.1 g |│ Protein 6.5 g │| Fibre 7.7 g │ Vitamin A 2 mg |│ Iron 1.6 mg |│ Zinc 0.85 mg Kenyan Food Recipes download pdf 

Wukunu (Sweet Potatoes & Dehulled Black Beans) Wukunu is a traditional dish common in Taita community. It was commonly served during ceremonies such as burials, weddings, or other special occasions. Traditionally, it was eaten without any accompaniment. The modern practice incorporates some vegetables or salad Ingredients 2¼ cups (384 g) black beans, dolichos lablab, raw, dry 7 sweet potatoes, unpeeled, pink skin, raw (1.8 kg) 13½ cups (2946 g) water 2 tsp. (11 g) salt, iodized Preparation 15 minutes | Cooking 2 hours 30 minutes | Serves 4 • Sort the black beans and wash. • Boil the beans in 9 cups of water for 1 hour 20 minutes (or until almost cooked). • While the beans boil, peel the sweet potatoes and set aside covered with water. • Remove the boiled beans from fire and set aside to cool. • Once cool enough to handle, shell the beans (remove the outer skin)/ you can also blanch after cooling the beans to make shelling easier. • Put the shelled black beans into a pot, add 4 ½ cups of water and boil for 4 minutes. • Add the peeled sweet potatoes, salt and boil for 50 minutes or until the sweet potatoes are tender • Remove from fire and mash to a smooth consistency. • Serve. Nutrition data per 100g of recipe: Energy 396 kJ/ 94 kcal │| Fat 0.6 g |│ Carbohydrates 15.8 g │| Protein 4.1 g │| Fibre 4.6 g │ Vitamin A 1 mcg |│ Iron 1.5 mg |│ Zinc 0.41 mg Kenyan Food Recipes download pdf   

Mushenye (Green Maize and Sweet Potatoes) This dish is typical to the Luhya community. It is served as a main dish during lunch or dinner. Traditionally it was eaten plain but can be served with. It usually served with tea Ingredients 3 ¾ cups (757 g) beans, kidney, dry 2 cobs (917 g) green maize, with husks 4 sweet potatoes, unpeeled, pink skin, raw (1.6 kg) 4 tsp. (20 g) salt, iodized 1 1/3 cups (323 g) peanut butter 30 cups (6501 g) water Preparation 20 minutes | Cooking 4 hours 40 minutes | Serves 4 • Boil beans for 2 hours in 21 cups of water. • Remove husks and shell the maize grains into a bowl. • Add the green maize and 4 cups of water to the cooked beans. • Let the maize boil until it is cooked for about 1 hour. • Meanwhile peel and wash the sweet potatoes. • Add sweet potatoes, peanut butter, salt and the rest of the water. • Cook the sweet potatoes in the maize-bean mixture for 1 hour 15 minutes. • Once cooked, mash, remove from heat and serve Nutrition data per 100g of recipe: Energy 641 kJ/ 153 kcal │| Fat 4.1 g |│ Carbohydrates 17.6 g │| Protein 7.1 g │| Fibre 8.6 g │ Vitamin A 1 mcg |│ Iron 2.3 mg |│ Zinc 1.07 mg Kenyan Food Recipes download pdf   

Mashed Potato and Bananas This recipe is common among the Kisii, Kikuyu and Meru communities due to the abundance of the ba- nanas and potatoes in these communities. Sometimes it serves as an infant dish. When served as a main family dish, it can be eaten with a variety of stews or just a vegetable dish Ingredients 14 large potatoes, unpeeled, white, Irish, raw (2 kg) 7 bananas, raw, unpeeled (1.2 kg) 1 onion, red skinned, raw, unpeeled (134 g) 3 tomatoes, red, raw (321 g) 1 ¼ cups (186 g) cooking fat 2 tbsp. (35 g) salt, iodized 3 1/3 cups (734 g) water Preparation 10 minutes | Cooking 45 minutes | Serves 4 • Peel, wash the potatoes and bananas into separate bowls. • Peel, wash and chop the onion. Wash and cut the tomatoes. • Heat the cooking fat in a pan. Add the onion into the pan and cook until golden brown. • Add tomatoes and stir until the tomatoes are cooked or tender • Cut the potatoes and bananas and add into the cooking pot. • Add salt, cover and keep stirring at intervals. • Add all the water and bring to a boil. • Cook until the potatoes and the green bananas are tender. • Mash to a smooth consistency and serve while food hot. Nutrition data per 100g of recipe: Energy 750 kJ/ 179 kcal │| Fat 8.5 g │| Carbohydrates 22.1 g │| Protein 2.3 g │| Fibre 2.6 g │ Vitamin A 4 mcg |│ Iron 1.4 mg |│ Zinc 0.36 m Kenyan Food Recipes download pdf 

Mukimo wa Njahi (Raw & Ripe Bananas) This sweet Mukimo wa Njahi is prepared using ripe banana typical among the Kikuyu community. It was prepared mainly for lactating mothers and during dowry ceremonies. To date, this remains an important recipe among the Kikuyu community and is served mainly during Lunch. Ingredients 5 1/8 cups (1 kg) njahi dolichos lablab, black beans, raw, dry 21 large (3 kg) raw, unpeeled bananas 12 large (1.2 kg) ripe, unpeeled bananas 5 tsp. (21 g) salt, iodized 28 ¾ cups (6037 g) water Preparation 10 minutes | Cooking 4 hours 30 minutes | Serves 8 • Sort the black beans, wash and cook in 23 cups of water for 4 hours or until ready or soft. • Mash the black beans until smooth. • Meanwhile, peel the ripe bananas and set aside. • Boil the green bananas in 2 ½ cups of water until they are soft. • Once ready, add the peeled ripe bananas. Add the rest of the water and salt into the mixture. • Let the water come to a boil. Add this mixture into the mashed black beans. • Mash until soft and serve while hot.   Nutrition data per 100g of recipe: Energy 636 kJ/ 151 kcal │| Fat 0.6 g │| Carbohydrates 26.6 g |│ Protein 6.4 g │| Fibre 6.5 g │ Vitamin A 1 mcg |│ Iron 2.2 mg |│ Zinc 0.79 mg Kenyan Food Recipes download pdf 

Mukimo wa Njahi (Black Beans, Green Bananas & Potatoes) This is a delicacy among the Kikuyu community particularly in Nyeri. Commonly referred to as “Mukimo wa Njahi”, this dish was traditionally prepared for lactating mothers and during occasions like dowry ceremonies. In modern times it remains important as a family dish mainly served during lunch or dinner. Ingredients 6 (1.2 kg) potatoes, unpeeled, Irish, raw 6 green bananas, unpeeled, raw (1 kg) 2 ½ cups (497 g) njahi, dolichos lablab,raw, dry 25 ¾ cups (5611 g) water 4 tsp. (20 g) salt, iodized Preparation 20 minutes | Cooking 4 hours | Serves 4 • Boil 2 ½ cups of njahi (dolichos lablab) in 21 cups of water for 3 hours. • Peel and wash the potatoes and green bananas in separate bowls, chop them. • Put the rest of the water into a separate cooking pot. • Add the chopped potatoes, green bananas and salt. • Boil for 10 minutes. • Add the cooked black beans, cover and cook for 20 minutes. • Remove from fire and mash. Nutrition data per 100g of recipe: Energy 693 kJ/ 164 kcal │| Fat 0.6 g |│ Carbohydrates 26.5 g |│ Protein 9.5 g │| Fibre 7.2 g │ Vitamin A 0 mcg |│ Iron 3.2 mg │| Zinc 1.06 mg Kenyan Food Recipes download pdf