Blog

Mseto wa Maharagwe (Rice with Beans) Mseto wa Maharagwe is the Swahili name for rice that is made with beans in one pot. It is a common recipe among many communities in Kenya. Mainly prepared as a main meal during lunch time, it is eaten by the whole family. Sometimes, this dish is eaten for supper. Ingredients 3 cups (505 g) kidney beans, raw 21 ¼ cups (4600 g) water 4 cups (684 g) raw white rice, long grain 1 large onion, red skinned, raw, unpeeled (206 g) 2 tomatoes, red, ripe, raw (226 g) 1 ¼ cups (238 g) cooking oil 2 tbsp. (27 g) sal Preparation 2 hours 45 minutes | Cooking 3 hours 45 minutes | Serves 6 • Soak the beans in 13 ¼ cups of water for 2 hours 35 minutes. • Boil the soaked beans for 3 hours. • Peel, wash and cut onions and tomatoes separately. • Fry the onions in cooking oil until golden-brown, add the tomatoes until they have cooked down to a paste. • Add salt to taste. • Add the previously boiled beans and stir until evenly mixed and well coated with the tomatoes. • Add 8 cups of water and let it boil. • Wash rice until water runs clear. • Add rice. When it starts boiling, reduce fire and let it cook on low heat for 20 minutes. • Remove and serve hot. Nutrition data per 100g of recipe: Energy 807 kJ/ 193 kcal |│ Fat 7.9 g │| Carbohydrates 23.5 g │| Protein 5 g |│ Fibre 3.8 g │ Vitamin A 3 mcg |│ Iron 1.3 mg │| Zinc 0.76 mg Kenyan Food Recipes download pdf 

Uji wa Muhogo Cassava Porridge Recipe The ancient cassava has been a traditional staple in most Kenyan communities, particularly Western and Coastal regions. Dried and ground into fine flour, cassava makes refreshing porridge for the entire family. Ingredients 10 tbsp. (100 g) cassava flour 2 tbsp. (22 g) sugar 8 ½ cups (1840 g) water Preparation 2 minutes | Cooking 20 minutes |Serves 6 • Boil 6 cups of water in a pot for 6 minutes. • In a separate bowl, add 2 ½ cups of water to the cassava flour and mix to a medium paste. • Add the paste to the boiling water and stir continuously until the mixture boils to prevent lumps. • Continue boiling for 13 minutes and add sugar. • Stir, remove and serve the porridge. Nutrition data per 100g of recipe: Energy 121 kJ/ 28 kcal |│ Fat 0.0 g │| Carbohydrates 6.8 g |│ Protein 0.1 g │| Fibre 0.3 g │ Vitamin A 0 mcg |│ Iron 0.1 mg │| Zinc 0.05 mg Kenyan Food Recipes download pdf 

Uji wa Mahindi (Maize Porridge) Whole maize flour has been used for many years by many communities in Kenya to prepare porridge. Enriched with kenya milk, it also serves as an infant dish Ingredients 1 ¾ cups (236 g) whole maize flour,white 7 cups (1513 g) water 1½ cups (330 g) cow milk Preparation 5 minutes | Cooking 25 minutes | Serves 4 • Put 5 cups of the water into the cooking pot, cover and heat until it boils. • Meanwhile mix the maize flour with 2 cups cold water separately. Use cold water to avoid forming lumps. • Stir until smooth. • Add the mixture into boiling water while stirring and continue stirring to avoid forming lumps. • Allow to cook for 3 minutes. • Add milk and cook for a further 7 minutes. • Serve hot Nutrition data per 100g of recipe: Energy 221 kJ/ 52 kcal │| Fat 1.1 g |│ Carbohydrates 8.5 g │| Protein 1.5 g |│ Fibre 1.1 g │ Vitamin A 7 mcg │| Iron 0.3 mg |│ Zinc 0.33 mg Kenyan Food Recipes download pdf 

Chai ya Maziwa (Mixed Tea) This is the most popular non-alcoholic beverage in Kenya. Enriched with fresh milk, it is drunk as a breakfast beverage and enjoyed by the entire family. Ingredients 13 cups (2968 g) water 4 ½ cups (1020 g) cow milk ¾ cup (139 g) sugar 3 tbsp. (12 g) tea leaves   Preparation 5 minutes | Cooking 1 hour | Makes 17 cups • Bring all the water to a boil. • Add the tea leaves and continue to cook for 5 minutes. • Add milk and bring to a boil. • Add sugar, stir and bring to a boil. • Turn off the heat and sieve. • Serve while hot. Nutrition data per 100g of recipe: Energy 153 kJ/ 36 kcal | Fat 1.2 g │| Carbohydrates 5.4 g │| Protein 1.1 g |│ Fibre 0.0 g │ Vitamin A 14 mcg |│ Iron 0.0 mg |│ Zinc 0.21 mg Kenyan Food Recipes download pdf 

Tosti Mayai Egg Toast Egg on toast is a popular recipe used to enrich bread among urban dwellers. It is prepared by simply dipping bread slices on beaten egg, then frying on lightly oiled pan. Mainly serves as a breakfast item and is eaten by the entire family Ingredients 2 eggs, whole (134 g) 1/8 tsp. (1 g) salt, iodized 1/8 cup (28 g) cooking oil 4 slices bread, white (123 g   Preparation 10 minutes | Cooking 10 minutes | Makes 4 • Break eggs into a clean bowl, add salt and beat. • Heat a wide pan for 1 minute on high heat. • Put oil and spread it into the pan. Heat the oil for 1 minute. • Dip bread slices into the eggs, turn to coat both sides of each slice. • Gently place all the egg-soaked bread slices onto the greased pan. • Cook each side for 1 minute. • Remove from heat and serve. Nutrition data per 100g of recipe: Energy 1,175 kJ/ 280 kcal │| Fat 10.7 g |│ Carbohydrates 32.4 g │| Protein 12.5 g │| Fibre 1.9 g │ Vitamin A 106 mcg |│ Iron 2.1 mg |│ Zinc 1.20 mg Kenyan Food Recipes download pdf 

Mkate Kuta Recipe This is a typical traditional recipe among the Kenyan Nubian’s. Mainly served as a breakfast snack, Mkate Kuta was traditionally served on the wedding day to escort the bride. It is common to this day among the Nubian’s as a snack for the entire family Ingredients 3 ½ cups (531 g) wheat flour, all-purpose 3 ½ cups (563 g) wheat flour, self-rising 1 ½ cups (293 g) sugar 6 1/3 cups (1240 g) cooking oil 1 ¼ tsp. (2 g) cardamom powder 3 ½ cups (783 g) water Preparation 20 minutes | Cooking 1 hour | Serves 4 • Put the all-purpose flour and the self-rising flour into a pot. • Heat 1 cup of oil in a cooking pot for 5 minutes. • Add heated oil into the flour mixture gradually. • Mix sugar and cardamom powder separately and then add into the flour mixture and stir. • Heat the water for 4 minutes or until warm. Add all the water gradually while kneading. • Knead the mixture to the desired consistency or until a soft dough is achieved. • Cover the dough and set aside for 20 minutes to allow the sugar to dissolve. • Knead the dough again for sugar to mix evenly. • Divide the dough into 2 balls. • Spread it out into at least 1-inch thickness, cut it lengthways and later into small cubes. • Heat the remaining oil in a frying pan for 10 minutes or until hot. • Gently drop the pieces into the hot oil. • Cook until golden brown and turn. • Repeat this for all the pieces. • Remove from oil and place on paper towels to drain the oil Kenyan Food Recipes download pdf   

Qita Maize Wheat Flour Pancake Qita commands respect among the Burji’s as a breakfast dish and an all-day snack. Uniquely prepared with a mix of corn and wheat flour, Qita is deliciously spiced and is enjoyed by the entire family. Ingredients 2 cups (312 g) wheat flour, refined 3 cups (533 g) maize flour, white, refined 1 tbsp. (7 g) yeast, dry 3 ¼ cups (835 g) water ½ tbsp. (6 g) salt, iodized 4 tbsp. (61 g) butter, cow 1 tbsp. (13 g) mixed spices 2 cloves garlic (2 g) Preparation 2 hours 30 minutes | Cooking 40 minutes | Serves 4 • Measure wheat flour, maize flour, yeast, water and salt. Mix the flours (wheat and maize) in a bowl and add the salt. • Heat the water in a pan until warm. Add ¼ cup of the water into the yeast. Create a hole in the flour and pour in the yeast mixture. • Mix properly using hands. Keep adding the rest of the water to the flour gradually and mixing by hand. • Set aside to rise for 2 hours. • Melt the butter in a cooking pot. Add crushed garlic and mixed spices. • Once they are evenly mixed, remove from the fire and sieve to remove residue. • Add the butter preparation to the flour mixture and stir until evenly mixed. • Heat a cooking pan for 4 minutes. Using a small soup spoon, pour 2 scoops of the batter onto the heated pan. • Using your hands, spread it out into the desired thickness. • Cover the pan. After 3 minutes, it will have turned golden brown. Flip it over. • After 2 minutes, flip it over again. • Keep turning over until it hardens. • Add desired batter and spread. One piece takes 8 minutes to cook. • Again, pour 2 scoops onto the pan. Using the hands,spread to desired size. • Repeat process until all the batter is used. Nutrition data per 100g of recipe: Energy 1,017 kJ/ 241 kcal │| Fat 5.6 g │| Carbohydrates 41.2 g |│ Protein 5.1 g │| Fibre 2.8 g │ Vitamin A 62 mcg │ Iron 2.8 mg |│ Zinc 1.81 mg Kenyan Food Recipes download pdf 

Drop Scones recipe Commonly referred to as “Drops”, these scones acquired their name from the way the butter is placed on the pan during cooking. A very popular dish in the urban areas, drop scones are served as a breakfast snack. They are enjoyed by the entire family. Ingredients 3 cups (398 g) wheat flour, self-raising 3 eggs, whole (183 g) 1 3/4 cups (392 g) cow milk ½ cup (93 g) sugar, white 1/3 cup (63 g) margarine ½ cup (121 g) water 1 pinch (2 g) salt, iodized 1 ½ cups (293 g) cooking oil Preparation 20 minutes | Cooking 30 minutes | Makes 40 • Put the wheat flour into a mixing bowl. • Rub in the margarine until fine.• Dissolve sugar into the milk and stir. • Add the sugar and milk mixture into the flour. • Stir then add all the water till it is smooth with no lumps. • Break the eggs and add into the mixture. • Add a pinch of salt and 1 tablespoon cooking oil. • Continue stirring until it is evenly mixed, and it starts to bubble. • The consistency of this mixture should be thicker than that of pancake. • Heat the pan for 3 minutes. • Put a little cooking oil into the pan. • Pour a scoop at a time of the batter onto the pan until the surface of the pan is covered by the batter. • Let the batter drops set on one side then turn. • Add a little oil and keep turning until the drops turn golden brown. • Remove from fire and place on paper towels on a tray. • Repeat the process till all batter is finished, • Allow to cool and serve. Nutrition data per 100g of recipe: Energy 1,869 kJ/ 449 kcal │| Fat 29.8 g │| Carbohydrates 37.4 g │| Protein 7.1 g │| Fibre 1.4 g │ Vitamin A 88 mcg |│ Iron 2.4 mg │| Zinc 0.69 mg Kenyan Food Recipes download pdf 

Pancakes Chapati za Maji This is a popular recipe among urban dwellers but also common across the country. It is loved for its sim plicity and ease of preparation as a breakfast dish. Pancakes are eaten by the entire family. Ingredients 3 cups (433 g) wheat flour, refined, all purpose 2 eggs, whole (112 g) 2 1/3 cups (528 g) cow milk, fresh 1/8 cup (22 g) sugar, white 11/3 cups (303 g) water ¾ cup (160 g) cooking oil Preparation 20 minutes | Cooking 30 minutes | Makes 9 • Put the wheat flour into a bowl. • Dissolve sugar into the milk then pour the sugar and milk mixture into the flour. • Add all the water. • Start mixing the pancake batter either using an egg whisk or wooden bowl. • Mix well until it comes to a smooth consistency. • Break eggs and add into the mixture in the bowl. • Continue mixing until everything is smooth and with no lumps. • Put the frying pan onto the fire and let it heat for 2 minutes. • Pour batter into the frying pan. • Pour just enough for it to mould into the shape of the pan. • Let the batter set on one side and then turn over after 2 minutes. • Once you turn over, apply cooking oil onto the pancake and spread. • Turnover and repeat the same procedure for the other side. • Keep turning as needed until it cooks on both sides (turns golden brown and is cooked on the inside). • Remove from the fire and place on paper towels on a plate. • Repeat the process until all the batter is finished. • Serve Nutrition data per 100g of recipe: Energy 1,136 kJ/ 270 kcal │| Fat 8.5 g │| Carbohydrates 39.2 g |│ Protein 8.3 g |│ Fibre 1.7 g │ Vitamin A 77 mcg │| Iron 2.9 mg │| Zinc 0.83 mg Kenyan Food Recipes download pdf 

Vegetable Samosa recipe (Sambusa ya Mboga) This vegetarian samosa is made with vegetables in season and heavily spiced, giving it a deliciously great taste! Loved for its health consciousness, the vegetable samosa serves as an all-time snack and mainly enjoyed by the whole family. Ingredients 557 g cabbage 1 head garlic, fresh (42 g) 4 onions, red skinned, raw, unpeeled (389g) 2 carrots, orange, raw (307 g) 3 pieces ginger, fresh, (34 g) 3 cups (363 g) garden peas, green, raw 3 ¾ cups (825 g) water 4 ¼ cups (608 g) wheat flour, refined 1 ½ tsp. (7 g) salt, iodized 1 ½ tsp. (2 g) green chilli, fresh 4 1/3 cups (857 g) cooking oil Preparation 1 hour | Cooking 1 hour 30 minutes | Makes 23 Samosa filling preparation: • Wash and finely chop the cabbage. • Peel the carrots, wash and grate. • Peel the onion and chop. • Peel garlic and ginger, then wash and crush with a mortar and pestle. • Wash peas and boil in 2 cups of water for 15 minutes   Vegetable filling cooking: • In a pot, heat 4 tablespoons of oil for 2 minutes. • Add onions to cook for 12 minutes. • Add garlic, ginger and the green chilli. Cook for 3  minutes. • Add carrots, stir and cover to cook for 2 minutes. • Add cabbage, and stir. Cook for 1 minute. • Add salt, stir and cook for 1 minute. • Add peas and cook for 1 minute. • Remove from heat and let this cool before filling the pockets. Samosa pocket preparation: • Put 3 ½ cups of wheat flour in a bowl and add 1 cup of cold water. • Mix the ingredients and knead to a soft dough. • Divide the dough and roll into medium-sized balls. • Lightly dust the rolling surface to prevent the dough from sticking onto the working surface. Flatten the balls and apply a little oil onto the surface of each of the spread dough and stackthree pieces together  (the oil will help the layers to separate later). • Roll out each stack into thin discs. • Place a circular plate on the rolled-out dough and trim the edges to form a circle the size of the plate. • Place a pan on the fire on high heat for 1 minute. • Place the rolled-out dough onto the hot pan and lightly cook each side for 1 minute. • Separate each lightly cooked layer (previously placed on top of each other), place into a wide bowl or plate and cover to prevent them from drying. • Spread the next batch of stacked discs and cook for 1 minute on each side To make the paste: • The paste is used to seal the envelopes as a bonding agent. • Mix ¾ cup of wheat flour and ¾ cup of water to make a paste. • Make the casings using the paste to bond and seal the edges. • Fold the layers previously covered into 2, cut into half and then into quarters. • Take a quarter and fold it into a samosa case and apply the paste to hold the edges together. • Repeat this for the rest of the batches. Filling the Samosa: • • Take each piece and fill in the pocket in the previously prepared vegetables. • • Use the wheat flour water paste to seal the samosa case. Cooking: • Put the remaining oil onto a pan and heat for 17 minutes or until the oil bubbles when a pinch of dough is dropped in the oil. • Drop the samosa gently into the oil and cook each side for 2 minutes until golden brown. • Remove from the oil and place over kitchen towels to drain any excess oil Nutrition data per 100g of recipe: Energy 1,361 kJ/ 325 kcal |│ Fat 13.1 g |│ Carbohydrates 40.2 g │| Protein 8.5 g │| Fibre 6.2 g │ Vitamin A 138 mcg |│ Iron 3.8 mg |│ Zinc 1.76 mg Kenyan Food Recipes download pdf