Minced Meat Balls
This recipe is common in many urban communities in Kenya. It is usually made from minced meat with var ious types of fresh spices. It is usually served as an accompaniment with starchy dishes such as potatoes, rice or spaghetti. As such it is eaten during lunch or dinner and enjoyed by the entire family
Ingredients
1 kg minced raw beef, medium fat
5 ½ cups (1207 g) water
4 onions, red skinned, raw, unpeeled (376 g)
5 tomatoes, red, ripe (439 g)
1 bunch coriander leaves (51 g)
2 ½ tsp. (12 g) salt, iodized
½ cup cooking oil (102 g)
2 tsp. (4 g) cumin seeds
1 ½ tsp. (3 g) curry powder
4 Royco® cubes (8 g)
1 whole garlic (39 g)
¼ cup (48 g) white raw rice
Preparation 30 minutes | Cooking 1 hour 15 minutes | Serves 4
• Pound the minced meat in a mortar.
• Prepare and cut the onions as well as the tomatoes and chop into two separate bowls.
• Divide the onion, garlic, cumin seed and coriander in two equal portions. Mix and pound one half of each divided ingredient and add into the pounded meat.
• Add rice to the pounded mixture and crush the grains.
• Fry the other half of onions in ½ cup of cooking oil until they turn golden brown. Add salt and stir.
• Add tomatoes and all the water, and then simmer until the tomatoes are tender.
• Pound the rest of the garlic, cumin seeds and coriander into the pounded meat.
• Work the meat with palms to form balls using ¼ cup of cooking oil.
• Add the meat balls into the simmering tomato soup.
• Add garlic, curry powder and Royco® cubes.
• Simmer for 30 minutes until the meat balls are ready
Nutrition data per 100g of recipe:
Energy 659 kJ/ 157 kcal |│ Fat 5.4 g │| Carbohydrates 18.6 g |│ Protein 8.1 g │| Fibre 0.8 g │
Vitamin A 9 mcg │| Iron 4.4 mg │| Zinc 1.55 mg
Kenyan Food Recipes download pdf
