Category: Ugali

Ugali is the most common staple food in Kenya. It is a polenta-like dish, made from maize, millet or sorghum flour, added to boiling water and cooked until it becomes a dense block. It is usually eaten with meat stew, Nyama Choma (Roasted beef or mutton) or most commonly with Sukuma Wiki (cooked kale). It is a well-known energy-giving and body-building food. Ingredients (Serves 2 people or more) • 1 cup maize (corn) flour • 2 cups water Preparation • Boil water until it bubbles. The water should be very hot. This ensures the Ugali will cook perfectly • Add a cup of maize flour into the water. Let it cook a few seconds until water starts to cover the flour • Use a wooden spoon to quickly start mixing the flour and water • Add a handful of flour and continue to mix the water and flour it will start to come together • Reduce heat to medium and keep turning the Ugali as it continues to stick together • Gather the Ugali and press it onto the side of the Cooking pot 9 • Place the wooden spoon under the Ugali and form into a ball in the middle of the cooking pot • Repeat pressing the Ugali on the side of the cooking pot and turning it to the middle • Once the Ugali has become firm, turn it once more and smoothen it into a round. You will know your Ugali is ready once you start to smell the aroma clearly • Place the cooked Ugali over onto a plate • Dip the wooden spoon into water and use it to smooth the Ugali into a ball on the plate • Serve the Ugali whole or sliced. Enjoy with your favorite stew, meat, veggies, fish and more. Source web address Favorite Kenyan food Recipes

Finger Millet Flour Ugali This type of Ugali is typical among the Kisii community. It is prepared using pure finger millet flour. It is eaten together with a vegetable dish and a suitable meat or legume stew Ingredients 7 3/4 cups (993 g) finger millet flour 4 2/3 cups (1007 g) water Preparation time 5 minutes | Cooking time 15 minutes | Serves 4 • Put all the water into the pot over fire and bring to a boil. • Into the boiling water, add the finger millet flour gradually while stirring to a soft consistency. • Continue stirring for 3- 5 minutes while turning for cook evenly. • Remove from heat. • Serve while hot. Nutrition data per 100g of recipe: Energy 505 kJ/ 120 kcal |│ Fat 0.7 g │| Carbohydrates 21.0 g │| Protein 2.9 g │| Fibre 8.9 g │ Vitamin A 0 mcg | Iron 4.4 mg │| Zinc 0.67 mg Kenyan Food Recipes download pdf 

Vinolo (Banana and Maize Flour Ugali) This is a typical dish to the Mijikenda community. It is a unique type of Ugali that incorporates bananas. It is eaten as a main meal with an accompanying stew Ingredients 4 bananas, green, raw, unpeeled (710 g) 2 cups (257 g) maize flour, white 4 cups (890 g) water Preparation 5 minutes | Cooking 40 minutes | Serves 4 • Peel the bananas, wash and cover with water. • Boil the bananas in a separate cooking pot. • Mash the bananas until smooth. • Meanwhile, boil all the water in a cooking pot. • Add half the flour into the boiling water and stir until smooth. • Add the mashed bananas and continue stirring. • Add the remaining flour gradually as you stir until you achieve the desired consistency. • Remove from heat and wrap in aluminium foil. • Dip into boiling water and turn after 7 minutes. • Remove from the water after 5 minutes. • Serve hot. Nutrition data per 100g of recipe: Energy 524 kJ/ 124 kcal |│ Fat 0.9 g │| Carbohydrates 25.5 g │| Protein 2.2 g |│ Fibre 2.5 g │ Vitamin A 16 mcg │| Iron 1.2 mg │| Zinc 1.16 mg Kenyan Food Recipes download pdf 

Gurdo, Marqa (Ugali in Sour Milk) This is a unique type of Ugali that is common among the Burji community. It is prepared with teff and sorghum flour in sour milk. It is eaten as a main dish and is served to the entire family Ingredients 1 cup (126 g) teff flour 2 ¼ cups (288 g) red sorghum flour 3 1/3 cups (771 g) fermented milk 1 ½ tsp. (7 g) salt, iodized 4½ tbsp. (59 g) ghee 1 cup (232 g) water Preparation 5 minutes | Cooking 30 minutes | Serves 4 • Put the fermented milk in a cooking vessel and add all the water. • Begin to heat while stirring. • Add a pinch of salt and continue stirring. • In a separate bowl, mix the teff and sorghum flour evenly. • After 6 minutes add the flour mixture. Stir until evenly consistent. • Cook for 20 minutes then add ghee. • Continue turning until cooked; 4 minutes. Nutrition data per 100g of recipe: Energy 1,015 kJ/ 242 kcal │| Fat 9.6 g │| Carbohydrates 29.7 g │| Protein 6.6 g │| Fibre 5.11 g │ Vitamin A 65 mcg │| Iron 2.2 mg │| Zinc 1.36 mg Kenyan Food Recipes download pdf 

Cassava, Finger Millet & Sorghum Flour Ugali This type of Ugali is typical among the Luhya, Kuria and Luo communities. It is eaten with a stew or a vegetable dish Ingredients 6 cups (780 g) cassava flour 2 1/3 cups (313 g) finger millet flour 2 ½ cups (345 g) sorghum flour 9 cups (1998 g) water Preparation 5 minutes | Cooking 30 minutes | Serves 4 • Add all the water to a cooking vessel/pot and heat to boil. • Mix the flours together in a bowl. • Add the mixture of flours into the boiling water while stirring continuously for 10 minutes. • 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 613 kJ/ 145 kcal │| Fat 0.6 g |│ Carbohydrates 30.7 g │| Protein 2 g │ Fibre 4.3 g │ Vitamin A 0 mcg |│ Iron 1.7 mg │| Zinc 0.53 mg Kenyan Food Recipes download pdf 

Cassava Flour Ugali Cassava Ugali is prepared from dried cassava flour. It is common among the Luo community. It is usually eaten as a main course with a vegetable dish accompaniment Ingredients 1 cup (125 g) cassava flour 1 ¼ cups (268 g) water Preparation 5 minutes | Cooking 20 minutes | Serves 2 • Put all the water in a cooking pot and place on the fire. • When the water boils, add the cassava flour gradually. • Keep stirring and turning until it becomes firm. • Once it is firm, allow to simmer for 10 minutes. • Remove from the fire and turn over onto a plate to serve. Nutrition data per 100g of recipe: Energy 788 kJ/ 186 kcal │| Fat 0.3 g │| Carbohydrates 43.7 g │| Protein 1.1 g │| Fibre 2.2 g │ Vitamin A 1 mcg │| Iron 0.8 mg │| Zinc 0.41 mg Kenyan Food Recipes download pdf 

Sorghum, Finger Millet and Refined Maize Flour Ugali This type of Ugali is common in several communities including Luhya, Kalenjin and Luo. It is eaten as a main dish accompanied by a traditional vegetable and/ or a protein dish. Ingredients 3 ½ cups (444 g) red sorghum flour 1¼ cups (154 g) finger millet flour 4 ½ cups (570 g) maize flour, refined, white, 7 cups (1531 g) water Preparation 5 minutes | Cooking 20 minutes | Serves 4 • Mix the dry ingredients evenly. • In a separate cooking pot, bring all the water to a boil. • Add the flour mixture into the boiling water and stir continuously for 6 minutes or until the mixture is firm. • Simmer and allow to cook for 15 minutes. • Remove from fire, turn over onto a plate and serve hot. Nutrition data per 100g of recipe: Energy 634 kJ/ 150 kcal |│ Fat 0.7 g |│ Carbohydrates 32.1 g |│ Protein 1.9 g │| Fibre 3.6 g │ Vitamin A 0 mcg │| Iron 1.3 mg │| Zinc 0.44 mg Kenyan Food Recipes download pdf 

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