Category: Kenyan Food Recipes

Mukimo (Fresh Maize, Potatoes & Pumpkin Leaves) This is a common dish among the Kikuyu, Meru and Embu communities. Often eaten for lunch or dinner, it can be served with meat stew. This dish is served as a main meal to the whole family Ingredients 6 potatoes, unpeeled, Irish, raw (876g) 4 bunches (31 g) pumpkin leaves 2 ½ cups (479 g) green maize, white, boiled 2 cups (453 g) water 2 ½ tsp. (12 g) salt, iodized Preparation 15 minutes | Cooking 1 hour 15 minutes | Serves 4 • Peel the potatoes and wash. • Wash the pumpkin leaves and chop finely. • Put 2 cups of water into a pot. Add the potatoes, pumpkin leaves and salt. • Cover the pot and boil the mixture for 20 minutes. • Add the boiled maize and cover to cook for 10 minutes. • Remove from fire and mash to serve Nutrition data per 100g of recipe: Energy 457 kJ/ 109 kcal │| Fat 1.0 g |│ Carbohydrates 18.5 g │| Protein 3 g │| Fibre 6.8 g │ Vitamin A 14 mcg |│ Iron 1.6 mg │| Zinc 0.93 mg Kenyan Food Recipes download pdf 

Mcheleng (Rice with milk) This creamy smooth dish is unique to the Kalenjin community and is commonly known as ‘mcheleng’. It is made with milk and milk cream. Loved for its convenience, it is enjoyed by the entire family but mainly a delicacy for children. It is eaten mainly as a lunch or dinner dish often accompanied by a meat or legume stews. Ingredients 2 ¾ cups (500 g) raw white rice 2 ¼ cups (488 g) water 2 ¼ cups (541 g) milk, cow 1 ¼ cups (284 g) milk cream, cow 1 tbsp. (14 g) salt, iodized Preparation 10 minutes | Cooking 30 minutes | Serves 4 • Put milk, all the water and cream into a cooking pot. • Add salt and bring the mixture to a boil. • Add rice and cook for 20 minutes or until all the liquid dries up. • Remove from heat and cover. • Serve while hot Nutrition data per 100g of recipe: Energy 74 kJ/ 176 kcal |│ Fat 5.7 g │| Carbohydrates 27.2 g │| Protein 3.9 g │| Fibre 0.2 g │ Vitamin A 44 mcg |│ Iron 0.4 mg │| Zinc 0.64 mg Kenyan Food Recipes download pdf 

Steamed Rice (Wali wa Mvuke) The special step of soaking rice in this recipe gives a deliciously fluffy dish. Steamed rice is usually accompanied by a variety of stews including legume based stews. It is common among Kenyan Indians and the Swahilis. Usually eaten by the entire family and can serve as part of infant feeding. Ingredients 1 cup (193 g) raw white rice 4 2/3 cups (1015 g) water 2 tsp. (9 g) salt, iodized Preparation 35 minutes | Cooking 30 minutes | Serves 4 • Sort and soak the rice in 2 cups of water for 30 minutes. • Drain and discard the water. • Put the soaked rice into a cooking pot, add the rest of the water (2 2/3 cups) and salt. • Bring to a boil and cook for 20 minutes. • Drain the water when the rice is semi-cooked. • Steam for 10 minutes on low heat. • Remove from heat and serve. Kenyan Food Recipes download pdf 

Mseto wa Viazi (Potatoes in rice) This is a common recipe among Kenyan communities particularly those living in the agricultural areas. It is eaten as a main dish and can be accompanied by a vegetable side dish. Mseto wa viazi is a very basic rice dish and is loved for its ease of preparation. It is normally eaten by the entire family and serves as an infant dish as well Ingredients 5 potatoes, unpeeled, Irish, white, raw (468 g) 3 carrots, orange, raw (379 g) 2 onions, red skinned, raw, unpeeled (205 g) 3 tomatoes, red, ripe (240 g) 6 tbsp. (63 g) cooking fat 5 cups (882 g) raw white rice 11 1/3 cups (2412 g) water 2 tsp. (9 g) salt, iodized Preparation 10 minutes | Cooking 1 hour | Serves 4 • Peel, wash and cut the potatoes into cubes. • Peel, wash and chop the onions; wash and cut the tomatoes. • Peel, wash and grate the carrots. • Heat the oil in a cooking pot, add the onions and cook until golden brown. • Add tomatoes, salt and stir; cook until tender. • Add potatoes and stir. Add 1 1/3 cups of water; bring it to a boil. • Add the grated carrots after 6 minutes. • Add rest of water (10 cups), stir and bring the mixture to a boil. • Wash the rice and set aside. • Add the rice to the boiling mixture and stir. • Leave the mixture to boil until all the water dries up. Nutrition data per 100g of recipe: Energy 469 kJ/ 111 kcal │| Fat 1.9 g │| Carbohydrates 21.1 g |│ Protein 2.2 g │| Fibre 0.5 g │ Vitamin A 2 mcg |│ Iron 0.4 mg |│ Zinc 0.38 mg Kenyan Food Recipes download pdf 

Wali wa Yasmin (Onion Fried Rice) Recipe Commonly known as Wali wa Yasmin, this recipe is typical to the Swahili community. It is mainly prepared during special occasions. It is usually served as a main course accompanied by a variety of stews or broths. It is enjoyed by the whole family. Ingredients 5 cups (898 g) raw white rice 4 onions, red skinned, raw, unpeeled (335g) 2/3 cup (134 g) cooking oil 3 tsp. (15 g) salt, iodized 7 ½ cups (1622 g) water Preparation 35 minutes | Cooking 45 minutes | Serves 4 • Wash the rice and soak in 2 cups of water for 30 minutes. Drain and discard the water. • Peel, wash and chop the onions and fry them in a separate pan until golden brown. • Boil 5 ½ cups of water in a pot. • Add salt and the rice into the boiling water. Cover to cook for 10 minutes. • Add onions with the oil with which it was fried in to the rice. • Cover with aluminium foil and simmer for 11 minutes. • Remove from fire. Nutrition data per 100g of recipe: Energy 779 kJ/ 185 kcal |│ Fat 5.1 g |│ Carbohydrates 31.2 g |│ Protein 3.2 g │| Fibre 0.6 g │ Vitamin A 0 mcg |│ Iron 0.5 mg │| Zinc 0.53 m Kenyan Food Recipes download pdf 

Wali wa Kuchemshwa (Boiled Rice) One of the simplest ways that rice is cooked in Kenya is by boiling. This recipe is common in different communities in Kenya. It is eaten by the entire family often accompanied by a protein rich stew and vegetables Ingredients 5 2/3 cups (1 kg) raw white rice 3 tsp. (15 g) salt, iodized ¼ cup (50 g) cooking oil 9 cups (1954 g) water Preparation time 5 minutes | Cooking 40 minutes ‖ Serves 4 • Sort and wash the rice. • In a cooking pot, boil all the water for 2 minutes. • Add salt and rice. Stir and boil for 10 more minutes. • Reduce the heat and cover to simmer for 16 minutes. • Add cooking oil to the rice and stir. • Cover the rice and allow to simmer until it is ready. • Cover with aluminium foil. • Remove from the heat when ready and serve. Nutrition data per 100g of recipe: Energy 584 kJ/ 138 kcal │| Fat 2.0 g │| Carbohydrates 27.2 g │| Protein 2.7 g |│ Fibre 0.2 g │ Vitamin A 0 mcg │| Iron 0.3 mg │| Zinc 0.46 mg Kenyan Food Recipes download pdf 

Swahili Biryani Rice This dish is common among the Swahili community in Kenya. The cuisine is also meat based and special emphasis is given to finding the right kinds of rice, spices, meat and herbs. It is simply steamed rice eaten with Biryani stew. It is particularly made using the fragrant species of rice. This colourful dish can be served for lunch, dinner or during wedding occasions. Ingredients 5 3/4 cups (1 kg) raw white rice 8 2/3 (1874 g) water 1 g food colour powder, egg yellow 2 tsp. (10 g) salt, iodized 7 tbsp. (85 g) cooking oil Preparation 5 minutes | Cooking 25 minutes | Serves 4 • Take out 2 tablespoons of water and put the rest of the water into a cooking pot, add salt and bring to a boil. • Wash the rice and add into the boiling water. Cover to cook for 10 minutes. • Meanwhile mix the food colour in the 2 tablespoons of water. • Add oil and cook for another 2 minutes. • Add the food colour and simmer for 13 minutes. • Remove from heat. • Serve with biryani stew. Nutrition data per 100g of recipe: Energy 641 kJ/ 152 kcal │| Fat 3.2 g │| Carbohydrates 27.9 g |│ Protein 2.7 g |│ Fibre 0.3 g │ Vitamin A 0 mcg |│ Iron 0.3 mg │| Zinc 0.47 mg Kenyan Food Recipes download pdf 

Mseto wa Ndengu (Rice with Green Grams) This recipe is named in Swahili Mseto wa Ndengu meaning a mix of green grams and rice. It is uniquely prepared using freshly squeezed coconut milk. Very popular in the Kenyan coastal region, it is served to infants and adults alike as a main meal during lunch or dinner. In other communities, this recipe is pre- pared without coconut milk Ingredients 3 ½ cups (621 g) raw white rice 1 ¼ cups (242 g) green grams ¾ cup (180 g) coconut milk 1 onion, red skinned, raw, unpeeled (77g) ½ tsp. (3 g) salt, iodized 13 cups (2832 g) water Preparation 15 minutes | Cooking 1 hour 30 minutes |Serves 6 • Boil the green grams in 6 cups of water for 1 hour and set aside. • Prepare and finely chop the onions. • In a separate cooking pot, add 7 cups of water. • Add chopped onion and salt to the water and bring to a boil for 10 minutes. • Add the rice to the boiling mixture and cook until the water starts to dry up. • Add the green grams and reduce heat. Cook for 8 minutes. • Add the coconut milk and stir after 2 minutes. • Leave covered over very low heat to dry for 10 minutes. • Turn off the heat and serve hot Nutrition data per 100g of recipe: Energy 433 kJ/ 103 kcal │| Fat 1.3 g │| Carbohydrates 18.4 g │| Protein 3.7 g │| Fibre 1.5 g │ Vitamin A 1 mcg │| Iron 0.8 mg │| Zinc 0.48 mg Kenyan Food Recipes download pdf 

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