Stewed Potatoes & Arrowroots
Stewed arrowroots is a nostalgic dish traditional to the arrowroot growing regions. The Kikuyu, Meru and Embu communities are key to this recipe. It is eaten as a main meal during lunch or supper and is relished by the entire family.
Ingredients
9 potatoes, unpeeled, Irish, white (1 kg)
3 arrowroots, unpeeled, raw (1.7 kg)
6 green bananas, unpeeled, raw (1.2 kg)
1 onion, red skinned, raw, unpeeled (185 g)
3 tomatoes, red, ripe (511 g)
1/3 cup (69 g) cooking oil
3 tsp. (15 g) salt, iodized
7 cups (1534 g) water
Preparation 15 minutes | Cooking 1 hour | Serves 4
• Peel and wash the potatoes, arrowroots, onions and tomatoes.
• Cut the washed ingredients into cubes in separate bowls.
• Peel and wash the bananas and keep them in a separate bowl with water (this water is not for cooking but to prevent bananas from browning).
• Heat the cooking oil in a cooking vessel for 2 minutes and add onions, cook for 12 minutes until golden brown.
• Add tomatoes and cook for 8 minutes.
• Add the salt and stir.
• Add the chopped potatoes and stir.
• Add 4 cups of water and cook for another 4 minutes.
• Add cut arrowroots and cover to cook for 17 minutes.
• Add the bananas and 3 cups of water then stir and let
to it cook for 13 minutes. Serve.
Nutrition data per 100g of recipe:
Energy 380 kJ/ 90 kcal |│ Fat 2.1 g │| Carbohydrates 15.0 g |│ Protein 1.9 g │| Fibre 1.8 g │
Vitamin A 3 mcg │| Iron 0.9 mg │| Zinc 0.44 mg
Kenyan Food Recipes download pdf
