Mushenye (Green Maize and Sweet Potatoes)
This dish is typical to the Luhya community. It is served as a main dish during lunch or dinner. Traditionally it was eaten plain but can be served with. It usually served with tea
Ingredients
3 ¾ cups (757 g) beans, kidney, dry
2 cobs (917 g) green maize, with husks
4 sweet potatoes, unpeeled, pink skin, raw (1.6 kg)
4 tsp. (20 g) salt, iodized
1 1/3 cups (323 g) peanut butter
30 cups (6501 g) water
Preparation 20 minutes | Cooking 4 hours 40 minutes | Serves 4
• Boil beans for 2 hours in 21 cups of water.
• Remove husks and shell the maize grains into a bowl.
• Add the green maize and 4 cups of water to the cooked beans.
• Let the maize boil until it is cooked for about 1 hour.
• Meanwhile peel and wash the sweet potatoes.
• Add sweet potatoes, peanut butter, salt and the rest of the water.
• Cook the sweet potatoes in the maize-bean mixture for 1 hour 15 minutes.
• Once cooked, mash, remove from heat and serve
Nutrition data per 100g of recipe:
Energy 641 kJ/ 153 kcal │| Fat 4.1 g |│ Carbohydrates 17.6 g │| Protein 7.1 g │| Fibre 8.6 g │
Vitamin A 1 mcg |│ Iron 2.3 mg |│ Zinc 1.07 mg
Kenyan Food Recipes download pdf
