Category: Kenyan Food Recipes

Pan Fried Arrowroots Pan fried arrowroots is a breakfast dish typical among urban dwellers but originally eaten among the Kikuyu and Meru communities. It is usually eaten with tea Ingredients 1 arrowroot, unpeeled, raw (574 g) 1 cup (209 g) cooking oil 5 cups (1085g) water 1 tsp. (5 g) salt, iodized Preparation 5 minutes | Cooking 30 minutes | Serves 4 • Peel and wash the arrowroots. • Put the arrowroots into a cooking pot; add all the water and salt bring to a boil for 15 minutes. • Drain the excess water. • Dice the boiled arrowroots into thin circular shapes. • Add cooking oil into a clean pan and heat for 3 minutes. • Place the boiled arrowroots on the pan. Fry for 7 minutes, while turning at intervals. • Remove from pan and place onto paper towels to drain the oil. • Serve while hot. Nutrition data per 100g of recipe: Energy 761 kJ/ 181 kcal │| Fat 5.2 g │| Carbohydrates 28.3 g │| Protein 4.1 g |│ Fibre 2.5 g │ Vitamin A 2 mcg │| Iron 1.3 mg |│ Zinc 1.09 mg Kenyan Food Recipes download pdf   

Arrowroot Stew This dish is typical among the communities that grow arrowroots and bananas which include the Kisii, Kikuyu, Meru and Embu communities. Often served as a main meal, this recipe is eaten by the whole family and at times fed to infants above the age of 9 months. Ingredients 4 potatoes, unpeeled, white, Irish (916 g) 3 arrowroots, unpeeled, raw (1.6 kg) 3 green bananas, unpeeled (393 g) 3 carrots, orange (342 g) 2 red skinned, onions, unpeeled (188 g) 3 tomatoes, red, ripe (286 g) 1/3 cup (64 g) cooking oil 4 tsp. (20 g) salt, iodized 7 cups (1522 g) water Preparation 10-15 minutes | Cooking 1 hour | Serves 4 • Peel, wash and cut the potatoes, arrowroots and bananas into large chunks. Place them in separate bowls and cover with water. • Peel, wash, cut the carrots and tomatoes and place in separate bowls. • Chop the onions and put into a clean pot, add cooking oil and cook the onion until it starts to brown • Add tomatoes, cook while stirring until tender • Add the cut arrowroots, stir and cook for 3 minutes. • Add the cut carrots, 4 cups of water and stir. Cook for 4 minutes. • Add potatoes, salt and stir. • Cover and leave to cook for 15-20 minutes while stirring at intervals. • Add the chopped green bananas and cook for 2 minutes. Add 3 cups of water. • Cover and cook until ready. • Remove from heat and serve. Nutrition data per 100g of recipe: Energy 383 kJ/ 91 kcal |│ Fat 2.3 g |│ Carbohydrates 14.9 g |│ Protein 1.9 g |│ Fibre 1.8 g │ Vitamin A 48 mcg │| Iron 0.9 mg | Zinc 0.44 mg Kenyan Food Recipes download pdf 

Yam Stew The ancient yam is among the oldest roots in Kenya. It is a traditional delicacy of the Meru community. To date, yams are eaten as a stew as indicated in this recipe. It can also be prepared with meat or other protein. Loved for its filling effect, yam stew is packed with good wholesome starch ideal for the health conscious. It can be eaten during lunch or dinner as a main dish served to the whole family Ingredients 1 yam, white, raw (2 kg) 6 potatoes, unpeeled, Irish, white (908 g) 1 onion, red skinned, raw, unpeeled (175 g) 2 tomatoes, red, ripe (209 g) 2 carrots, orange, raw (245 g) 1 ½ tbsp. (22 g) salt, iodized 1/3 cup (76 g) cooking oil 4 3/4 cups (1036 g) water Preparation 20 minutes | Cooking 1 hour | Serves 4 • Peel, wash and cut the yam into small pieces. • Peel and wash the potatoes in water. • Cut the potatoes into small cubes. • Peel, wash and cut the tomatoes, carrots and the onions. • Heat the oil for 1 minute then add the onions. • Add tomatoes after 3 minutes. • Add salt after 5 minutes. After 6 minutes add the cut yam and stir. • After 8 minutes add all the water and cover the pot. • After 6 minutes add potatoes, stir and cover. • Add carrots after 8 minutes. • Heat for 20 minutes and remove from the fire. • Serve hot. Nutrition data per 100g of recipe: Energy 394 kJ/ 94 kcal │| Fat 2.4 g │| Carbohydrates 15.3 g │| Protein 1.5 g |│ Fibre 2.5 g │ Vitamin A 34 mcg │| Iron 0.7 mg │| Zinc 0.21 mg Kenyan Food Recipes download pdf 

Stewed Potatoes & Arrowroots Stewed arrowroots is a nostalgic dish traditional to the arrowroot growing regions. The Kikuyu, Meru and Embu communities are key to this recipe. It is eaten as a main meal during lunch or supper and is relished by the entire family. Ingredients 9 potatoes, unpeeled, Irish, white (1 kg) 3 arrowroots, unpeeled, raw (1.7 kg) 6 green bananas, unpeeled, raw (1.2 kg) 1 onion, red skinned, raw, unpeeled (185 g) 3 tomatoes, red, ripe (511 g) 1/3 cup (69 g) cooking oil 3 tsp. (15 g) salt, iodized 7 cups (1534 g) water Preparation 15 minutes | Cooking 1 hour | Serves 4 • Peel and wash the potatoes, arrowroots, onions and tomatoes. • Cut the washed ingredients into cubes in separate bowls. • Peel and wash the bananas and keep them in a separate bowl with water (this water is not for cooking but to prevent bananas from browning). • Heat the cooking oil in a cooking vessel for 2 minutes and add onions, cook for 12 minutes until golden brown. • Add tomatoes and cook for 8 minutes. • Add the salt and stir. • Add the chopped potatoes and stir. • Add 4 cups of water and cook for another 4 minutes. • Add cut arrowroots and cover to cook for 17 minutes. • Add the bananas and 3 cups of water then stir and let to it cook for 13 minutes. Serve. Nutrition data per 100g of recipe: Energy 380 kJ/ 90 kcal |│ Fat 2.1 g │| Carbohydrates 15.0 g |│ Protein 1.9 g │| Fibre 1.8 g │ Vitamin A 3 mcg │| Iron 0.9 mg │| Zinc 0.44 mg Kenyan Food Recipes download pdf 

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