Muthokoi (Dehulled Maize and Beans)
This is a traditional dish typical among the Kamba, Taita and Meru communities. The Borana have this dish by the name Ashir but it’s preparation is unique to their community. The recipe is prepared from dehulled maize which is boiled together with dry beans. Once stewed it gives a delicious smooth taste. It is mainly eaten as a main dish during lunch or dinner
Ingredients
2 ½ cups (440 g) maize, white, de-germed
2 2/3 cups (474 g) beans, kidney, dry, raw
21 1/3 cups (4646 g) water (to boil muthokoi)
1 onion red skinned, raw, unpeeled (182 g)
1 ¼ cups (185 g) cooking fat, shortening, commercial, vegetable fat
4 ½ tsp. (22 g) salt, iodized
Preparation 2 hours 45 minutes | Cooking 15 minutes| Serves 4
Preparation:
• Put the maize and beans into a pot and boil in all the water for 2 hours 30 minutes or until cooked.
• Drain and keep the remaining water.
• Peel, wash and chop the onion into a separate bowl.
Stewing:
• Heat oil in a cooking pot for 1 minute.
• Add the chopped onions and cook until soft.
• Add muthokoi and salt; stir to mix.
• Add the water drained from the boiled muthokoi.
• Cover to cook for 3-5 minutes.
• Turn off the heat.
• Serve.
Nutrition data per 100g of recipe:
Energy 677 kJ/ 161 kcal │| Fat 5.9 g │| Carbohydrates 19.8 g |│ Protein 5 g │| Fibre 4.6 g │
Vitamin A 0 mcg |│ Iron 1.3 mg |│ Zinc 0.59 mg
Kenyan Food Recipes download pdf
