Wednesday 29th of April 2026

Nairobi, Kenya

Tag: food

African Recipes: Top 20 Popular Food (Cuisine’s) Recipes From Ethiopia, Along With Their Ingredients

Posted on by Ann Mumbi

One important thing for any visitor to note is the calendar of so-called “fasting days,” which are observed pretty religiously even in Addis Ababa. On Wednesdays and Fridays (Lent is also a fasting time), almost everyone eats a vegan diet, so those aren’t the best days to find great meat unless the restaurant is frequented by tourists.

But who wants to dine at those places? Lately, the upper classes have taken to bending the rules and having fish on fasting days, but still no dairy. Ethiopian is one of the best cuisines for vegetarians and vegans, since these traditions mean there’s always a large variety of veggie options on the menu. You can’t go wrong with the bayenetu, a colorful smorgasbord of vegetable dishes arranged on a round of injera.

Here’s a list of the top 20 dishes consumed in Ethiopia, along with their ingredients, measurements, and approximate preparation/cooking times:

1. Doro Wat (Ethiopian Chicken Stew)
Ingredients:
– 2 pounds chicken, cut into pieces
– 2 onions, finely chopped
– 3 tablespoons niter kibbeh (Ethiopian spiced clarified butter) or vegetable oil
– 3 cloves garlic, minced
– 1 tablespoon ginger, grated
– 2 tablespoons berbere spice
– 1 teaspoon paprika
– 1 teaspoon salt
– 1 cup chicken broth
– 2 tablespoons tomato paste
– 2 hard-boiled eggs

Measurement and Cooking Time:
– Prep Time: 15 minutes
– Cook Time: 1 hour 30 minutes

2. Injera (Ethiopian Sour Sourdough Flatbread)
Ingredients:
– 2 cups teff flour (or substitute with a mixture of teff and all-purpose flour)
– 3 cups water
– ½ teaspoon active dry yeast
– Salt to taste

Measurement and Cooking Time:
– Prep Time: 5 minutes
– Fermentation Time: 2-3 days
– Cook Time: 30 minutes

3. Kitfo (Ethiopian Steak Tartare)
Ingredients:
– 1 pound lean beef, finely minced
– 2 tablespoons niter kibbeh or clarified butter
– 1 tablespoon mitmita spice
– Salt to taste
– Injera for serving

Measurement and Cooking Time:
– Prep Time: 10 minutes
– Cook Time: No cooking required

4. Tibs (Sauteed Meat)
Ingredients:
– 1 pound beef or lamb, cut into bite-sized pieces
– 2 tablespoons niter kibbeh or vegetable oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tablespoon berbere spice
– Salt to taste

Measurement and Cooking Time:
– Prep Time: 15 minutes
– Cook Time: 20 minutes

5. Alicha Wot (Mild Ethiopian Stew)
Ingredients:
– 2 pounds beef, lamb, or vegetables
– 2 onions, finely chopped
– 3 tablespoons niter kibbeh or vegetable oil
– 3 cloves garlic, minced
– 1 tablespoon ginger, grated
– 2 teaspoons turmeric
– 1 teaspoon paprika
– 1 teaspoon salt
– 1 cup water or vegetable broth

Measurement and Cooking Time:
– Prep Time: 15 minutes
– Cook Time: 1 hour

6. Shiro Wat (Ethiopian Spiced Chickpea Stew)
Ingredients:
– 1 cup shiro powder (ground chickpeas or lentils)
– 2 onions, finely chopped
– 3 tablespoons niter kibbeh or vegetable oil
– 3 cloves garlic, minced
– 1 tablespoon berbere spice
– 1 teaspoon paprika
– Salt to taste
– 2 cups water or vegetable broth

Measurement and Cooking Time:
– Prep Time: 10 minutes
– Cook Time: 30 minutes

7. Dulet (Ethiopian Tripe and Liver)
Ingredients:
– 1 pound beef tripe, cleaned and chopped
– ½ pound beef liver, chopped
– 1 onion, finely chopped
– 2 tablespoons niter kibbeh or vegetable oil
– 1 tablespoon berbere spice
– Salt to taste

Measurement and Cooking Time:
– Prep Time: 15 minutes
– Cook Time: 30 minutes

8. Ayib (Ethiopian Cottage Cheese)
Ingredients:
– 4 cups whole milk
– 2 tablespoons lemon juice

– Salt to taste

Measurement and Cooking Time:
– Prep Time: 5 minutes
– Cook Time: 15 minutes

9. Dabo Kolo (Ethiopian Spiced Snack)
Ingredients:
– 2 cups all-purpose flour
– 1 teaspoon baking powder
– 1 teaspoon salt
– 2 tablespoons niter kibbeh or vegetable oil
– Water for kneading
– Oil for frying

Measurement and Cooking Time:
– Prep Time: 10 minutes
– Cook Time: 20 minutes

10. Gomen (Ethiopian Collard Greens)
Ingredients:
– 1 pound collard greens, finely chopped
– 1 onion, chopped
– 2 tablespoons niter kibbeh or vegetable oil
– 2 cloves garlic, minced
– 1 teaspoon turmeric
– Salt to taste

Measurement and Cooking Time:
– Prep Time: 10 minutes
– Cook Time: 30 minutes

Please note that the cooking times provided are approximate and may vary based on individual preferences and cooking equipment. Additionally, some dishes might require additional ingredients or steps not listed here.

Content courtesy of Mama Ntilie & NFH

 

Ethiopian Recipes: Top 20 Common Snacks In Ethiopia With Their Ingredients

Posted on by Ann Mumbi

Make your family and friends a typical Ethiopian breakfast. On the menu are delectable Ethiopian dishes like Chechebsa, shahi (herbal hot tea), and Fuul. With Mimi’s help, prepare this enjoyable and nutritious lunch.
A traditional Ethiopian breakfast dish comprised of fried flatbread pieces that have been baked with berbere and niter kibbeh, Ethiopian spiced butter, and honey.
This nutritious breakfast dish is flavored with cardamom, cinnamon, and cloves, which are all components of Ethiopian tea.

Here’s a list of 100 common snacks in Ethiopia, along with their ingredients, measurements, and approximate cooking/preparation times:

1. Doro Wat Samosa
Ingredients:
– 2 cups all-purpose flour
– ½ teaspoon salt
– ½ cup water
– 2 cups Doro Wat (Ethiopian chicken stew)
– Oil for frying

Measurement and Cooking Time:
– Prep Time: 30 minutes
– Cook Time: 15 minutes

2. Injera Chips
Ingredients:
– Leftover injera (Ethiopian sourdough flatbread)
– Oil for frying
– Salt to taste

Measurement and Cooking Time:
– Prep Time: 5 minutes
– Cook Time: 10 minutes

3. Kolo
Ingredients:
– 2 cups roasted barley grains
– ½ cup roasted peanuts
– ½ cup roasted chickpeas
– Salt to taste

Measurement and Cooking Time:
– Prep Time: 5 minutes

4. Dabo Kolo
Ingredients:
– 2 cups all-purpose flour
– ½ teaspoon salt
– 2 tablespoons berbere spice
– 2 tablespoons Niter Kibbeh (Ethiopian spiced clarified butter)
– Water for kneading
– Oil for frying

Measurement and Cooking Time:
– Prep Time: 15 minutes
– Cook Time: 15 minutes

5. Fit-fit (Chechebsa)
Ingredients:
– 2 cups leftover injera, torn into small pieces
– 2 tablespoons niter kibbeh or vegetable oil
– 1 tablespoon berbere spice
– Salt to taste
– 1 tablespoon chopped onions
– Water for soaking injera

Measurement and Cooking Time:
– Prep Time: 15 minutes
– Cook Time: 15 minutes

6. Ambasha
Ingredients:
– 4 cups all-purpose flour
– 2 teaspoons active dry yeast
– 1 teaspoon sugar
– 1 teaspoon salt
– 2 tablespoons niter kibbeh or vegetable oil
– 2 cups lukewarm water

Measurement and Cooking Time:
– Prep Time: 15 minutes
– Rising Time: 1 hour
– Cook Time: 30 minutes

7. Dabo Dulet (Ethiopian Bread Tripe)
Ingredients:
– 1 pound beef tripe, cleaned and chopped
– 1 onion, finely chopped
– 2 tablespoons niter kibbeh or vegetable oil
– 1 tablespoon berbere spice
– Salt to taste
– Injera for serving

Measurement and Cooking Time:
– Prep Time: 15 minutes
– Cook Time: 30 minutes

8. Tibs
Ingredients:
– 1 pound beef or lamb, cut into small cubes
– 2 tablespoons niter kibbeh or vegetable oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tablespoon berbere spice
– Salt to taste

Measurement and Cooking Time:
– Prep Time: 15 minutes
– Cook Time: 20 minutes

9. Kitfo
Ingredients:
– 1 pound ground beef
– 2 tablespoons niter kibbeh or vegetable oil
– 1 tablespoon mitmita spice
– Salt to taste
– Injera for serving

Measurement and Cooking Time:
– Prep Time: 10 minutes
– Cook Time: 10 minutes

10. Genfo
Ingredients:
– 1 cup barley flour
– 3 cups water
– Salt to taste
– Niter kibbeh or butter for serving

Measurement and Cooking Time:
– Prep Time: 5 minutes
– Cook Time: 15 minutes

Please note that the cooking/preparation times provided are approximate and may vary based on individual preferences and cooking equipment. Also, some snacks might require additional ingredients or steps not listed here.

Content courtesy of Kenya Food Recipes, Mama Ntilie & NFH
A Recipe Book of Common Mixed Dishes With Nutrient Values, As Prepared By Communities

 

Maize Dishes Recipes: Ashir

Posted on by Angela Lorna

Maize Dishes This section features recipes that are made of maize as the key ingredient. They include the mixture of maize
and beans usually prepared by sautéing previously boiled maize and beans. The common names for this dish include Githeri, Nyoyo, Mahenjera, and Muthere. The other category of recipes here includes the pounded maize recipes where the outer skin is removed.
They include Muthokoi, Ashir, and chenga common among the Taita, Kamba, and Meru communities.

Ashir
This dish is typical of the Borana’s. A delicious meal of huskless maize mixed with milk. The husks are
removed prior to cooking by pounding with a mortar and pestle. The mixture is boiled with added sugar
and salted for a tantalizing taste.

Ingredients
– 8 ½ cups (1536 g) pounded maize, white, de-germed
– 13/4 cups (414 g) cow milk
– 6 ½ tbsp. (88 g) sugar
– 1 ½ tsp. (12 g) salt iodized
– 29 2/3 cups (6430 g) water

Preparation 10 minutes ‖ Cooking 2 hours 15 minutes ‖ Serves 4
• Sort and wash the pounded maize.
• Put all the water in the cooking pot and add the
pounded maize.
• Put it on heat and boil.
• Boil for 2 hours, remove from heat, and strain excess water.
• After draining the water put back on the heat, add salt,
sugar, and milk, and stir.
• Simmer for 10 minutes and serve.

Content courtesy of Kenya Food Recipes, Mama Ntilie & NFH
A Recipe Book of Common Mixed Dishes With Nutrient Values, As Prepared By Communities

 

 

 

 

 

Swahili Rice Recipes: Pilau (Spiced Rice)

Posted on by Ann Mumbi
Rice-based foods are common in urban and Swahili populations, as a result, the majority of rice dishes have Kiswahili names. For instance, “Mseto” is the term used to describe rice dishes that include components like beans, green peas, or potatoes. The rural areas occasionally eat rice meals.
The most popular is pilau, one of Kenya’s hot rice dishes. Recipes for plain rice are also included in this section.
Some cultures include milk in their rice recipes, as is the case with the Kalenjin and Swahili populations.
Pilau (Spiced Rice)
Pilau is the king of traditional rice cuisine among the Swahili community. Culturally, it is a must-cook dish on Friday particularly during lunch. It is enjoyed by the entire family and often served with tomatoes, onions, and chilies salad commonly known as (“kachumbari” or salsa) and accompanied by a ripe banana.

This tastefully spiced dish is characterized by whole potatoes and meat chunks as key ingredients.

Ingredients
– 3 1/3 cups (595 g) raw white rice
– ½ kg beef
– 10 seeds (1 g) of cardamom, whole
– 5 sticks (3 g) cinnamon, whole
– 5 seeds (1 g) black pepper, whole
– 5 seeds (1 g) cloves, whole
– 6 tsp. (30 g) salt iodized
– 2 tbsp. (11 g) cumin
– 4 potatoes, unpeeled, raw (840 g)
– 3 onions, red-skinned, unpeeled, raw (387 g)
– 5 cloves (17 g) garlic, whole
– 1 root (23 g) ginger
– ½ green capsicum (115 g)
– 62 g coriander, fresh
– 8 ¼ cups (1788 g) water
– 1 ½ cups (293 g) cooking oil

Preparation 20 minutes | Cooking 1 hour | Serves 4
• Cut meat into medium size chunks.
• Boil the meat in a large cooking pot with all the
water for 30 minutes, drain the water, and set
both meat and water aside.
• Prepare and chop onions and potatoes, grate
capsicum, pound coriander, and crush garlic, and
ginger.
• Place each prepared ingredient in small separate
bowls.
• Toast cumin seeds under medium heat on a dry
pan until they start to brown. Remove from the
heat and grind.
• Toast cardamom, cinnamon, cloves, and black
pepper together until they produce an aroma.
Grind them.
• Put oil into the pan used to boil the meat.
• Add onions into the hot oil and cook for 5 minutes until they brown (a golden-brown color).
• Add ginger and garlic. Stir.
• Add all browned spices; cumin, black pepper,
cloves, cinnamon, and cardamom after 3 minutes.
• Add capsicum, coriander, and potatoes after 1
minute and stir. Meanwhile, wash the rice.
• Add rice and salt after 3 minutes and stir in to
properly mix the ingredients.
• Add water drained from boiling the meat, stir the
rice and bring the mixture to a boil for 25 minutes.
• Add the cooked meat to the boiling mixture.
Cook for 30 minutes and serve.

Photo Credit: Tamima’s Tam Tam 

Content courtesy of Kenya Food Recipes, Mama Ntilie & NFH
A Recipe Book of Common Mixed Dishes With Nutrient Values, As Prepared By Communities

 

 

Kenyan Porridge Recipes: Uji Power Ingredients

Posted on by Angela Lorna

Porridges Kenya is renowned for its several traditional variations of porridge. Because Kenya is a tropical nation, it is not surprising that grains are among the basic foods there. These grains include maize, sorghum, bulrush millet, and finger millet.
In western and coastal areas, particularly Luhya, Kuria, Luo, and Kamba, cassava is frequently utilized as an ingredient in porridge recipes. Usuu, Ucuru, and Busara are a few of the regional names for different types of porridge.
Uji Power is one of the best businesses to do in Kenya, especially in Nairobi. Most people are selling the porridge in estates, some making up to Ksh 10,000 per day.
Uji power helps men to be energetic in bed and to ensure they have the energy to satisfy their women. It’s also good for lactating women and also for people who work long periods of time without a break.

Here’s a recipe for Power Uji, a nutritious and energizing porridge commonly consumed in Uganda:

Uji Power:

Ingredients:
– 1 cup millet flour
– 3 cups water
– 1 cup milk
– 2 tablespoons groundnuts (peanuts), roasted and ground
– 2 tablespoons sesame seeds, roasted and ground
– 2 tablespoons flaxseeds, ground
– 2 tablespoons chia seeds
– 1/3 cup pumpkin seeds
– 1/2 sweet potato boiled
– 1/2 cassava boiled
– 1/2 arrowroot boiled
– 2 tablespoons honey or sugar (optional)
– Pinch of salt
– Cinnamon powder or cardamom powder (optional, for flavor)

Preparation Time: 5 minutes
Cooking Time: 15-20 minutes

Instructions:
1. In a saucepan, bring the water to a boil.
2. In a separate bowl, mix the millet flour with a little water to form a smooth paste, ensuring there are no lumps.
3. Slowly pour the millet flour mixture into the boiling water, stirring continuously to prevent clumping.
4. Reduce the heat to medium-low and let the mixture simmer for about 10-15 minutes, stirring occasionally to prevent sticking.
5. Add the milk to the porridge and continue to cook for another 5 minutes, stirring frequently.
6. Add the groundnuts, sesame seeds, flaxseeds, and chia seeds to the porridge. Stir well to combine.
7. Add honey or sugar (if desired) and a pinch of salt. Stir until the sweetener has dissolved.
8. Continue to cook the porridge for an additional 2-3 minutes, allowing it to thicken.
9. Remove the saucepan from the heat and let the Uji Power cool for a few minutes.
10. Serve the Uji Power warm in bowls or mugs.
11. Sprinkle cinnamon powder or cardamom powder on top (if desired) for added flavor.
12. Enjoy the nutritious and energizing Power Uji as a breakfast or snack!

Uji Power is a versatile recipe, and you can customize it by adding other ingredients such as mashed bananas, grated coconut, or spices like cinnamon or nutmeg. Feel free to adjust the sweetness and consistency according to your preferences.
Enjoy the nutritious and energizing Uji Power as a comforting breakfast or snack!

Note: You can adjust the consistency of the porridge by adding more water or milk according to your preference. Feel free to customize the recipe by adding other ingredients such as grated coconut, mashed bananas, or chopped nuts for added flavor and texture.
Please keep in mind that the preparation and cooking times provided are approximate and may vary depending on individual cooking techniques and equipment.

Content courtesy of Kenya Food Recipes, Mama Ntilie & NFH
A Recipe Book of Common Mixed Dishes With Nutrient Values, As Prepared By Communities

 

 

Mashed Dishes Recipes: Enriched Matoke

Posted on by Ann Mumbi

This category includes recipes that call for mixing all the ingredients together before serving.
Traditionally, many Kenyan communities incorporated a variety of foods, maybe as soup, either as a coping tactic or to reduce cooking time. These meals were consumed alone and were thought to have a high nutritional base.

The most common ingredients used in these dishes were a root (such as potatoes, sweet potatoes, or cassava), green or ripe bananas, a green vegetable, maize, and a legume.
These foods go by several names in various communities.
For instance, Mukimo is widespread among the Kikuyu and Meru groups, Mushenye among the Luhya communities, and Kimanga among the Taita and coastal populations.

Most infant dishes are created from this category, which is a fairly widespread practice in many Kenyan communities.
Hard materials like maize are not used in baby food recipes.

Enriched Matoke
This a typical infant dish among the Kisii community. It is wonderfully enriched with peanut butter paste to give it a smooth taste. Infants are fed on this from the age of 6 months onwards. Sometimes, this recipe is made with some green leafy vegetables.

Ingredients
– 9 green bananas, unpeeled, raw, unpeeled (1.5 kg)
– ¼ cup (68 g) peanut butter
– 1 tsp. (5 g) salt iodized
– 4 ½ cups (968 g) water

Preparation 5 minutes | Cooking 25 minutes | Serves 4
• Peel and wash the bananas.
• Put the washed bananas into a pot, add salt and all
the water, and bring to a boil.
• Cook until the bananas are ready and tender.
• Remove from heat; add the peanut butter and mash.
• Serve while hot.

Content courtesy of Kenya Food Recipes, Mama Ntilie & NFH
A Recipe Book of Common Mixed Dishes With Nutrient Values, As Prepared By Communities

 

 

 

 

Mashed Dishes Recipes: Mashed Bananas Plain

Posted on by Ann Mumbi

This category includes recipes that call for mixing all the ingredients together before serving.
Traditionally, many Kenyan communities incorporated a variety of foods, maybe as soup, either as a coping tactic or to reduce cooking time. These meals were consumed alone and were thought to have a high nutritional base.

The most common ingredients used in these dishes were a root (such as potatoes, sweet potatoes, or cassava), green or ripe bananas, a green vegetable, maize, and a legume.
These foods go by several names in various communities.
For instance, Mukimo is widespread among the Kikuyu and Meru groups, Mushenye among the Luhya communities, and Kimanga among the Taita and coastal populations.

Most infant dishes are created from this category, which is a fairly widespread practice in many Kenyan communities.
Hard materials like maize are not used in baby food recipes.

Mashed Bananas Plain
This is a typical infant dish among many Kenyan communities. It is usually mashed to a light texture and
sometimes served with added milk. Sometimes a green leafy vegetable may be added and mashed together.

Ingredients
– 9 unpeeled bananas, green, raw (1 kg)
– 2 1/8 cups (465 g) water
– 1 tsp. (5 g) salt iodized

Preparation 10 minutes | Cooking 45 minutes | Serves 4
• Peel the bananas and clean them.
• Put in a cooking pot, add all the water and salt.
• Bring them to a boil until the bananas are tender.
• Mash and serve warm.

Banana puree, which is high in potassium, gives other fruit purees a creamier texture and makes yogurt sweeter. To prepare this perfect first meal for your baby, simply follow our simple step-by-step instructions.
Babies can easily mash ripe bananas between their mouths because they have a similar smooth, mushy texture to avocados. You can give your kid this as their first feeding right away or after introducing them to a variety of fruits and vegetables.

Content courtesy of Kenya Food Recipes, Mama Ntilie & NFH
A Recipe Book of Common Mixed Dishes With Nutrient Values, As Prepared By Communities

 

 

Mashed Dishes Recipes: Mushenye (Green Maize and Sweet Potatoes)

Posted on by Ann Mumbi

This category includes recipes that call for mixing all the ingredients together before serving.
Traditionally, many Kenyan communities incorporated a variety of foods, maybe as soup, either as a coping tactic or to reduce cooking time. These meals were consumed alone and were thought to have a high nutritional base.

The most common ingredients used in these dishes were a root (such as potatoes, sweet potatoes, or cassava), green or ripe bananas, a green vegetable, maize, and a legume.
These foods go by several names in various communities.
For instance, Mukimo is widespread among the Kikuyu and Meru groups, Mushenye among the Luhya communities, and Kimanga among the Taita and coastal populations.

Most infant dishes are created from this category, which is a fairly widespread practice in many Kenyan communities.
Hard materials like maize are not used in baby food recipes.

Mushenye (Green Maize and Sweet Potatoes)
This dish is typical of the Luhya community. It is served as a main dish during lunch or dinner. Traditionally it was eaten plain but can be served with, It usually served with tea.

Ingredients
– 3 ¾ cups (757 g) beans, kidney, dry
– 2 cobs (917 g) of green maize, with husks
– 4 sweet potatoes, unpeeled, pink skin, raw (1.6 kg)
– 4 tsp. (20 g) salt, iodized
– 1 1/3 cups (323 g) peanut butter
– 30 cups (6501 g) water

Preparation 20 minutes | Cooking 4 hours 40 minutes | Serves 4
• Boil beans for 2 hours in 21 cups of water.
• Remove husks and shell the maize grains into a
bowl.
• Add the green maize and 4 cups of water to the
cooked beans.
• Let the maize boil until it is cooked for about 1
hour.
• Meanwhile peel and wash the sweet potatoes.
• Add sweet potatoes, peanut butter, salt, and the
rest of the water.
• Cook the sweet potatoes in the maize-bean mixture for 1 hour and 15 minutes.
• Once cooked, mash, remove from heat and serve.

Content courtesy of Kenya Food Recipes, Mama Ntilie & NFH
A Recipe Book of Common Mixed Dishes With Nutrient Values, As Prepared By Communities

 

Mashed Dishes Recipes: Mukimo wa Njahi (Raw & Ripe Bananas)

Posted on by Ann Mumbi

This category includes recipes that call for mixing all the ingredients together before serving.
Traditionally, many Kenyan communities incorporated a variety of foods, maybe as soup, either as a coping tactic or to reduce cooking time. These meals were consumed alone and were thought to have a high nutritional base.

The most common ingredients used in these dishes were a root (such as potatoes, sweet potatoes, or cassava), green or ripe bananas, a green vegetable, maize, and a legume.
These foods go by several names in various communities.
For instance, Mukimo is widespread among the Kikuyu and Meru groups, Mushenye among the Luhya communities, and Kimanga among the Taita and coastal populations.

Most infant dishes are created from this category, which is a fairly widespread practice in many Kenyan communities.
Hard materials like maize are not used in baby food recipes.

Mukimo wa Njahi (Raw & Ripe Bananas)
This sweet Mukimo wa Njahi is prepared using ripe bananas typical among the Kikuyu community. It was prepared mainly for lactating mothers and during dowry ceremonies. To date, this remains an important recipe among the Kikuyu community and is served mainly during Lunch.

Ingredients
– 5 1/8 cups (1 kg) Njahi dolichos lablab, black beans, raw, dry
– 21 large (3 kg) raw, unpeeled bananas
– 12 large (1.2 kg) ripe, unpeeled bananas
– 5 tsp. (21 g) salt iodized
– 28 ¾ cups (6037 g) water

Preparation 10 minutes | Cooking 4 hours 30 minutes | Serves 8
• Sort the black beans, wash, and cook in 23 cups of
water for 4 hours or until ready or soft.
• Mash the black beans until smooth.
• Meanwhile, peel the ripe bananas and set aside.
• Boil the green bananas in 2 ½ cups of water until
they are soft.
• Once ready, add the peeled ripe bananas. Add the
rest of the water and salt into the mixture.
• Let the water come to a boil. Add this mixture to
the mashed black beans.
• Mash until soft and serve while hot.

A traditional treat loved by the people of central Kenya is mukimo wa njahi. It is frequently given to nursing women since it is believed to increase milk production. Additionally, it is offered at celebrations like weddings and funerals.
It is made of cooked green and ripe bananas mixed with mashed black beans, served with vegetables on the side. This meal is nutrient-dense.
This meal, mutore, is made with a specific variety of bananas. Not all bananas can be utilized to achieve the proper level of authenticity.

Content courtesy of Kenya Food Recipes, Mama Ntilie & NFH
A Recipe Book of Common Mixed Dishes With Nutrient Values, As Prepared By Communities

 

 

 

Mashed Dishes Recipes: Mukimo (Fresh Maize, Potato & Pumpkin Leaves)

Posted on by Ann Mumbi

This category includes recipes that call for mixing all the ingredients together before serving.
Traditionally, many Kenyan communities incorporated a variety of foods, maybe as a soup either as a coping tactic or to reduce cooking time. These meals were consumed alone and were thought to have a high nutritional base.

The most common ingredients used in these dishes were a root (such as potatoes, sweet potatoes, or cassava), green or ripe bananas, a green vegetable, maize, and a legume.
These foods go by several names in various communities.
For instance, Mukimo is widespread among the Kikuyu and Meru groups, Mushenye among the Luhya communities, and Kimanga among the Taita and coastal populations.

Most infant dishes are created from this category, which is a fairly widespread practice in many Kenyan communities.
Hard materials like maize are not used in baby food recipes.

Mukimo (Fresh Maize, Potatoes & Pumpkin Leaves)
This is a common dish among the Kikuyu, Meru, and Embu communities. Often eaten for lunch or dinner, it can be served with meat stew. This dish is served as a main meal for the whole family.

Ingredients
– 6 potatoes, unpeeled, Irish, raw (876g)
– 4 bunches (31 g) of pumpkin leaves
– 2 ½ cups (479 g) green maize, white, boiled
– 2 cups (453 g) water
– 2 ½ tsp. (12 g) salt iodized

Preparation 15 minutes | Cooking 1 hour 15 minutes | Serves 4
• Peel the potatoes and wash them.
• Wash the pumpkin leaves and chop finely.
• Put 2 cups of water into a pot. Add the potatoes,
pumpkin leaves, and salt.
• Cover the pot and boil the mixture for 20 minutes.
• Add the boiled maize and cover to cook for 10 minutes.
• Remove from fire and mash to serve.

Content courtesy of Kenya Food Recipes, Mama Ntilie & NFH
A Recipe Book of Common Mixed Dishes With Nutrient Values, As Prepared By Communities

 

Swahili Rice Recipes: Mcheleng (Rice with milk)

Posted on by Ann Mumbi

Rice-based foods are common in urban and Swahili populations, as a result, the majority of rice dishes have Kiswahili names. For instance, “Mseto” is the term used to describe rice dishes that include components like beans, green peas, or potatoes. The rural areas occasionally eat rice meals.

The most popular is pilau, one of Kenya’s hot rice dishes. Recipes for plain rice are also included in this section. Some cultures include milk in their rice recipes, as is the case with the Kalenjin and Swahili populations.

Mcheleng (Rice with milk)
This creamy smooth dish is unique to the Kalenjin community and is commonly known as ‘mcheleng’. It is
made with milk and milk cream. Loved for its convenience, it is enjoyed by the entire family but is mainly a delicacy for children. It is eaten mainly as a lunch or dinner dish often accompanied by a meat or legume stews.

Ingredients
– 2 ¾ cups (500 g) raw white rice
– 2 ¼ cups (488 g) water
– 2 ¼ cups (541 g) milk, cow
– 1 ¼ cups (284 g) milk cream, cow
– 1 tbsp. (14 g) salt iodized

Preparation 10 minutes | Cooking 30 minutes | Serves 4
• Put milk, all the water, and cream into a cooking pot.
• Add salt and bring the mixture to a boil.
• Add rice and cook for 20 minutes or until all the liquid
dries up.
• Remove from heat and cover.
• Serve while hot.

It’s comfort food when you serve cooked rice with sugar and cinnamon. It was always and still is one of my favorite dishes that my mother frequently made. As a result of my upbringing on a dairy farm where milk was in plentiful supply, this rice was prepared with creamy whole milk. Even though it tastes better with whole milk, I now typically cook it using 1% milk.
Sweetness isn’t the aim of this rice and milk dish. Traditionally, this kind of arroz con leche is given to family members who might be feeling under the weather.

Content courtesy of Kenya Food Recipes, Mama Ntilie & NFH
A Recipe Book of Common Mixed Dishes With Nutrient Values, As Prepared By Communities

 

Swahili Rice Recipes: Wali wa Yasmin (Onion Fried Rice)

Posted on by Ann Mumbi

Rice-based foods are common in urban and Swahili populations, as a result, the majority of rice dishes have Kiswahili names. For instance, “Mseto” is the term used to describe rice dishes that include components like beans, green peas, or potatoes. The rural areas occasionally eat rice meals.

The most popular is pilau, one of Kenya’s hot rice dishes. Recipes for plain rice are also included in this section. Some cultures include milk in their rice recipes, as is the case with the Kalenjin and Swahili populations.

Wali wa Yasmin (Onion Fried Rice)
Commonly known as Wali wa Yasmin, this recipe is typical to the Swahili community. It is mainly prepared for special occasions. It is usually served as a main course accompanied by a variety of stews or broths.
It is enjoyed by the whole family.

Ingredients
– 5 cups (898 g) raw white rice
– 4 onions, red-skinned, raw, unpeeled (335g)
– 2/3 cup (134 g) cooking oil
– 3 tsp. (15 g) salt iodized
– 7 ½ cups (1622 g) water

Preparation 35 minutes | Cooking 45 minutes | Serves 4
• Wash the rice and soak it in 2 cups of water for 30
minutes. Drain and discard the water.
• Peel, wash, and chop the onions and fry them in a
separate pan until golden brown.
• Boil 5 ½ cups of water in a pot.
• Add salt and the rice into the boiling water. Cover
to cook for 10 minutes.
• Add onions with the oil with which it was fried into the rice.
• Cover with aluminum foil and simmer for 11
minutes.
• Remove from fire.

Our favorite curry is chicken madras, and we frequently serve it with simple boiled rice. However, when we want something extra special, we make this onion fried rice.
It can be prepared very quickly, even while your curry is simmering, as long as you have some pre-cooked boiling rice on hand (we always keep some in the freezer).

Content courtesy of Kenya Food Recipes, Mama Ntilie & NFH
A Recipe Book of Common Mixed Dishes With Nutrient Values, As Prepared By Communities

 

 

 

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