“Terere” (Stir-fried Amaranth Leaves)
Amaranth leaves commonly known as “Terere” is an indigenous vegetable that used to grow as a weed. Nowadays, it is cultivated and eaten across all communities in Kenya. When cooked, amaranth leaves have a distinct aroma and a soft appeal. Most communities use amaranth leaves in mashed infant dishes but also as a side dish that is eaten with Ugali
Ingredients
1585 g amaranth leaves, raw
2 tomatoes, red, ripe (289 g)
1 onion, red skinned, raw, unpeeled (105g)
½ tsp. (3 g) salt, iodized
¼ cup (45 g) cooking oil
Preparation 10 minutes | Cooking 20 minutes | Serves 4
• Peel, wash, and cut the onion and tomatoes separately.
• Put the cooking pot on the fire and pour in the oil, add the onion and cook until golden brown.
• Put the tomatoes into the cooking pot. Continue stirring until the tomatoes are cooked.
• Add the amaranth and salt then mix well.
• Cover and simmer. Stir momentarily.
• Remove from fire when ready; about 10 minutes
Nutrition data per 100g of recipe:
Energy 342 kJ/ 83 kcal │| Fat 5.3 g │| Carbohydrates 2.9 g │| Protein 3 g │| Fibre 5.5 g │
Vitamin A 209 mcg |│ Iron 4.9 mg │| Zinc 0.75 mg
Kenyan Food Recipes download pdf
