Category: Ugali

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