Mchuzi wa Mbaazi (Pigeon Peas Stew)
Commonly known as “mbaazi” stew, this recipe is common among the Kamba community. It is eaten with starchy meals such as Ugali, rice or chapatti and often served during lunch or dinner. Other farming communities also utilize this recipe in a similar manner
Ingredients
2.5 cups (434 g) pigeon peas, dried
1 onion, red skinned, raw, unpeeled (119 g)
2 tomatoes, red, ripe (167 g)
6 tbsp. (63 g) cooking fat
2 ½ tsp. (12 g) salt, iodized
18 2/3 cups (4048 g) water
Preparation 10 minutes | Cooking 2 hours 40 minutes | Serves 4
• Boil all the pigeon peas in all the water.
• Cook until ready or when the peas soften.
• Strain the water and keep; set aside the peas separately.
• Wash and chop the onions the tomatoes.
• Heat cooking fat in a cooking pot for 1 minute, add onions and cook until they turn golden brown.
• Add tomatoes, stir and cook until tender.
• Add the pigeon peas, stir and cook for 3-5 minutes.
• Add salt, water drained from the pigeon peas and stir.
• Cover and bring to a boil for 3-5 minutes.
• Turn off the heat.
• Serve
Nutrition data per 100g of recipe:
Energy 494 kJ/ 118 kcal |│ Fat 4.4 g |│ Carbohydrates 11.0 g |│ Protein 5.7 g |│ Fibre 6.1 g │
Vitamin A 8 mcg |│ Iron 1.4 mg │| Zinc 0.74 mg
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