Cowpea leaves are among the most common green vegetables in Kenya. Most common among the Kamba community but also consumed in communities that grow cowpeas. It is usually served with Ugali as a side dish during lunch or dinner. It is eaten by the entire family.
Ingredients
871 g cow pea leaves, raw
½ onion, red skinned, raw, unpeeled (79 g)
1/3 cup (59 g) cooking oil
1 ½ tsp. (8 g) salt, iodized
1/8 cup (38 g) “msherekha” (wood ash and water)
2/3 cup (149 g) milk
¾ cup (201 g) water
Preparation 10 Minutes | Cooking 30 Minutes | Serves 4
• Prepare the vegetables by removing the stalks. Do not cut the leaves.
• Wash the vegetables.
• Boil ¾ cup of water in a cooking pot and add the uncut vegetables and turn. Add 1/8 cup of msherekha.
• Cover the pot and boil for 20 minutes. Stir at intervals.
• Turn off the heat.
• Strain the water and discard.
• Add onions and cooking oil to a cooking pot.
• Cook onions for 2 minutes and then add the vegetables.
• Stir then add the milk and salt.
• Cover the pot and cook for 2 minutes.
• Remove from heat and serve.
Nutrition data per 100g of recipe:
Energy 630 kJ/ 152 kcal |│ Fat 13.3 g │| Carbohydrates 3.5 g │| Protein 3.2 g │| Fibre 3.2 g │
Vitamin A 32 mcg │| Iron 1.3 mg |│ Zinc 0.53 mg
Kenyan Food Recipes download pdf
