Yam Stew
The ancient yam is among the oldest roots in Kenya. It is a traditional delicacy of the Meru community. To date, yams are eaten as a stew as indicated in this recipe. It can also be prepared with meat or other protein. Loved for its filling effect, yam stew is packed with good wholesome starch ideal for the health conscious. It can be eaten during lunch or dinner as a main dish served to the whole family
Ingredients
1 yam, white, raw (2 kg)
6 potatoes, unpeeled, Irish, white (908 g)
1 onion, red skinned, raw, unpeeled (175 g)
2 tomatoes, red, ripe (209 g)
2 carrots, orange, raw (245 g)
1 ½ tbsp. (22 g) salt, iodized
1/3 cup (76 g) cooking oil
4 3/4 cups (1036 g) water
Preparation 20 minutes | Cooking 1 hour | Serves 4
• Peel, wash and cut the yam into small pieces.
• Peel and wash the potatoes in water.
• Cut the potatoes into small cubes.
• Peel, wash and cut the tomatoes, carrots and the onions.
• Heat the oil for 1 minute then add the onions.
• Add tomatoes after 3 minutes.
• Add salt after 5 minutes. After 6 minutes add the cut yam and stir.
• After 8 minutes add all the water and cover the pot.
• After 6 minutes add potatoes, stir and cover.
• Add carrots after 8 minutes.
• Heat for 20 minutes and remove from the fire.
• Serve hot.
Nutrition data per 100g of recipe:
Energy 394 kJ/ 94 kcal │| Fat 2.4 g │| Carbohydrates 15.3 g │| Protein 1.5 g |│ Fibre 2.5 g │
Vitamin A 34 mcg │| Iron 0.7 mg │| Zinc 0.21 mg
Kenyan Food Recipes download pdf
