Category: Ugali

Refined Maize Flour Ugali This type of Ugali is common across the entire country. It is made of refined maize flour, usually bought from retail shops. It is the predominant ugali in urban areas. It is eaten as a main dish accompanied by a protein and /or green vegetables. Ingredients 3 ½ cups (488 g) refined, white, maize flour 4 ¼ cups (921 g) water Preparation 5 minutes | Cooking 20 minutes |Serves 4 • Bring all the water to a boil. • Add the maize flour gradually to the boiling water (not all at once). • Stir continuously with a wooden spoon until desired consistency is achieved. • Keep turning periodically until cooked and cover the pot at intervals. • Remove from fire, turn over onto a plate and serve hot. Nutrition data per 100g of recipe: Energy 626 kJ/ 148 kcal |│ Fat 1.9 g │| Carbohydrates 27.3 g │| Protein 3.4 g │| Fibre 4.0 g │ Vitamin A 0 mcg | Iron 1.1 mg │| Zinc 0.81 mg Kenyan Food Recipes download pdf 

Cassava & Red Sorghum Flour Ugali This variant of Ugali is common in Western part of Kenya particularly Kuria, Luhya and Luo communities. It is eaten during lunch or dinner as a main dish and is usually accompanied by a vegetable and protein dish Ingredients 1 1/3 cups (174 g) cassava flour 1 3/4 cups (237 g) red sorghum flour 5 ¼ cups (1164 g) water Preparation 5 minutes | Cooking 25 minutes |  Serves 4 • Put all the water in a cooking pot and bring to a boil. • Mix the dry ingredients; cassava and red sorghum flour, together. • Add all the dry mixture into the boiling water. • Slowly start mixing the contents while pressing the mixture against the wall of the pot to prevent the flour from forming lumps. • Continue mixing the paste until smooth. • Reduce the fire to low and simmer for 10 minutes. • Remove from fire, turn over onto a plate and serve hot Nutrition data per 100g of recipe: Energy 489 kJ/ 116 kcal │| Fat 0.8 g │| Carbohydrates 23.4 g │| Protein 2.1 g │| Fibre 3.4 g │ Vitamin A 0 mcg |│ Iron 0.9 mg |│ Zinc 0.50 g Kenyan Food Recipes download pdf   

Maize, Red Sorghum and Finger Millet flour Ugali This variant of Ugali is common as a traditional dish among the Kalenjin, the Luhya and Luo communities. It is served as a main dish often accompanied by a vegetable dish or a meat/fish dish Ingredients 2 cups (255 g) whole maize flour, white 1 cup (132 g) red sorghum flour 1 cup finger millet (113 g) flour 5 cups (1139 g) water Preparation 5 minutes | Cooking 25 minutes | Serves 4 • Put all the water into a cooking pot and bring to a boil. • Meanwhile, mix the dry ingredients; whole maize flour, finger millet, red sorghum until an even colour is attained. • Pour the dry mixture all at once into the cooking pot and slowly start mixing everything. • Mix while pressing the mixture against the walls of the pot to avoid forming lumps. • Continue mixing the paste until smooth. • Reduce the fire and simmer for 8 minutes. • Remove from fire, turn over onto a plate and serve hot. Nutrition data per 100g of recipe: Energy 543 kJ/ 129 kcal │| Fat 1.4 g │| Carbohydrates 23.3 g | Protein 3.1 g │| Fibre 5.3 g │ Vitamin A 0 mcg |│ Iron 1.9 mg │| Zinc 0.72 mg Kenyan Food Recipes download pdf 

Maize and Finger Millet Flour Ugali This variant of Ugali is prepared from a combination of finger millet and whole maize flour. It is common among the Kisii, Luhya, Kamba, Kalenjin and Luo communities. It is served as a main dish accompanied by a vegetable or meat dish Ingredients 2 cups (253 g) whole maize flour, white 2 cups (262 g) finger millet flour 5 cups (1149 g) water Preparation 5 minutes | Cooking 30 minutes | Serves 4 • Mix the dry ingredients together; whole maize meal and finger millet flour, until an even colour is obtained. • Boil all the water in a cooking pot. • Pour ¾ of the mixed flour into the cooking pot and slowly start mixing. • Continue mixing for 2 minutes. • Add the remaining quarter of the flour while mixing. Mix while pressing the mixture against the wall of the pot to avoid forming lumps. Continue mixing until smooth. • Reduce the fire after 2 minutes of cooking and simmer for 17 minutes until ready. • While simmering, keep mixing periodically. • Remove from fire, turn over onto a plate and serve hot. Nutrition data per 100g of recipe: Energy 562 kJ/ 133 kcal │| Fat 1.3 g |│ Carbohydrates 24 g │| Protein 3.1 g │| Fibre 6.6 g │ Vitamin A 0 mcg |│ Iron 2.9 mg │| Zinc 0.73 mg Kenyan Food Recipes download pdf 

Whole Maize Flour Ugali This recipe represents the most consumed Ugali in all communities in Kenya. It is eaten as a main dish during lunch or supper usually accompanied by a vegetable or protein dish. Ingredients 3 2/3 cups (495 g) whole maize flour, white 4 3/4 cups (1026 g) water Preparation 5 minutes | Cooking 25 minutes | Serves 4 • Measure water and flour into separate bowls. • Put all the water into a cooking pot, cover and bring to a boil. • Add flour into the boiling water and keep mixing while pressing against the wall of the cooking pot until the mixture is smooth without lumps. • Once properly mixed, reduce the fire and simmer for 13 minutes. • Serve as desired. Nutrition data per 100g of recipe: Energy 596 kJ/ 141 kcal │| Fat 1.8 g │| Carbohydrates 26 g │| Protein 3.3 g |│ Fibre 3.8 g │ Vitamin A 0 mcg |│ Iron 1.1 mg |│ Zinc 0.77 mg Kenyan Food Recipes download pdf