Mchuzi wa Ndengu Kamande (Lentil Stew)
Lentil stew is made from lentil grains which give a characteristic taste to the dish. It is quite aromatic and provides the desired fragrance as an accompaniment to starch dishes such as rice and chapatti. It is usually served during lunch or dinner and is common in most parts of the country
Ingredients
2 1/3 cups (466 g) lentils, dry, raw
11 2/3 cups (2541 g) water
2 onions, red skinned, raw, unpeeled (161 g)
2 tomatoes, red, raw (258 g)
1/3 cup (63 g) cooking oil
3 tsp. (15 g) salt, iodize
Preparation 1 hour | Cooking 20 minutes | Serves 6
Preparation:
• Sort and wash all the dry lentils. Put in a cooking pot and boil in 9 cups of water for 1 hour.
• Remove from heat and set aside.
• Wash and cut tomatoes and onions in separate bowls.
Stewing:
• Add cooking oil into the vessel and heat for 1 minute.
• Add onions and cook for 6 minutes.
• Add tomatoes and salt.
• Cook for 7 minutes while stirring to mix.
• Add the pre-boiled lentils and mix.
• Add 2 2/3 cups of water.
• Cover the vessel and cook for 6 minutes.
• Remove from heat and serve.
Nutrition data per 100g of recipe:
Energy 455 kJ/ 108 kcal |│ Fat 3.0 g |│ Carbohydrates 11.1 g │| Protein 7.1 g |│ Fibre 4.5 g │
Vitamin A 3 mcg |│ Iron 2.0 mg |│Zinc 0.93 mg
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