Legume Dishes Recipes: Ndoto (Sautéed Red Kidney Beans & Red Sorghum)

Posted on July 17, 2023 by Angela Lorna

Legume Dishes This section features dishes that are made of the bean family, particularly stews that are made of different kinds of beans, green grams, lentils, or peas. Some bean dishes in this section are unique to certain communities, such as Ndoto among the Taita community and Fiqe among the Burjis.

Ndoto (Sautéed Red Kidney Beans & Red Sorghum)
Ndoto is a traditional dish among the Taita community. It was prepared during “Kuaikwa” (the Taita traditional initiation ceremony for girls to prepare them for marriage). It was also prepared during weddings.

Ingredients
– 3 cups (501 g) red sorghum
– 1 ¾ cups (308 g) red kidney beans
– 23 ¼ cups (5059 g) water
– 3 tsp. (14 g) salt iodized
– 1 ½ cups (176 g) onions, red-skinned,
raw, unpeeled
– 3/4 cups (144 g) of cooking oil

Preparation 5 hours 30 minutes | Cooking 10 minute | Serves 4
Preparation:
• Sort the beans. Wash and put on the fire in 21 cups of water. Let the beans boil until cooked (2 hours 30 minutes).
• As the beans are boiling, sort out the red sorghum.
• Once the beans are ready, wash the red sorghum and add it to the mixture with the remaining water.
• Let the red sorghum boil until cooked (2 hours 50 minutes). Cook until all the liquid is almost dry. Remove from fire.
Frying:
• Peel and chop the onion.
• Put in a pot with the cooking oil and fry the onion until golden brown.
• Add the boiled red sorghum, red kidney beans, and salt.
• Cook for 6 minutes and remove from fire.

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

Legume Dishes Recipes: Fiqe (Red Sorghum, Beans and Teff Flour)

Posted on July 5, 2023July 5, 2023 by Angela Lorna

Fiqe (Red Sorghum, Beans, and Teff Flour)
A mixture of sorghum flour and cooked beans is stirred together as a paste until firm. It is best enjoyed
with a strong cup of black tea. Eaten by everybody. Can also be made with maize flour or any other grain
flour. Traditionally, a bean and ghee must be added. In modern times normal cooking oil is used.

Ingredients
– 1 ½ cups (262 g) beans kidney, raw
– 1½ cups (207 g) red sorghum flour
– 2 cups (323 g) teff flour
– 1 medium-size bowl (611 g) sukuma wiki leaves, raw
– 1 ½ tbsp. (22 g) salt iodized
– 7 tbsp. (88 g) ghee
– 8 2/3 cups (1882 g) water

Preparation 10 minutes | Cooking 2 hours 45 minutes | Serves 4
• Boil beans in 8 2/3 cups of water until cooked (1 hour).
• Wash and cut the sukuma wiki.
• Add diced sukuma wiki into the boiled beans in the same cooking pot and cook for 20 minutes.
• In a separate bowl, mix the teff flour and the red sorghum flour together.
• Add the mixed flour to the mixture of beans and kale. Add salt and stir gently until evenly mixed.
• Add ghee after 20 minutes and continue mixing for 10 minutes.
• Serve hot.

Teff, one of the oldest and tiniest grains in the world, has been a mainstay of Ethiopian cuisine for centuries. Although some of the teff sold on the market is also cultivated on American soil, it was first domesticated for food production purposes more than 3,000 years ago. Teff is still the most widely planted crop in Ethiopia.

Today, teff is becoming more popular outside of the boundaries of the country of East Africa, contributing to a rise in consumer interest in so-called “ancient grains” like farro, quinoa, spelt, and amaranth. These grains are popular because they are nutrient-dense and non-genetically altered.

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

Meat Recipes: Stir Fried Goat Meat

Posted on July 4, 2023 by Angela Lorna

We understand that you might not always have time to prepare a meat meal that is slowly cooked or that you might not always think to marinate something a day in advance. You guessed it, neither do we.

These dishes are for those occasions when you really must have dinner, and you must have it quickly.

Stir-Fried Goat Meat
In most cases, goat meat is stir-fried rather than stewed. It is common in many communities across the
country. It is eaten with starchy dishes including rice, and Ugali among others.

Ingredients
• 1 kg meat, goat, medium fat, raw
• 1 onion, red-skinned, raw, unpeeled (106 g)
• 3 tomatoes, red, ripe, chopped (336 g)
• 1/8 cup (27 g) cooking oil
• 1 ½ tsp. (7 g) salt iodized
• 2 ¼ cups (494 g) water

Preparation 5-10 minutes | Cooking 1 hour 40 minutes | Serves 4
• Cut the goat meat into small pieces.
• Add the meat, all the water, and salt into a cooking pot. Bring the mixture to a boil.
• Meanwhile, prepare and cut the onions and tomatoes into separate bowls.
• Add the onions and continue boiling.
• When all the water has dried, add oil and stir.
• Add tomatoes and stir.
• Simmer until ready.
• 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

Meat Recipes: Swahili Biryani Stew (Swahili Spiced Beef Stew)

Posted on July 4, 2023 by Angela Lorna

These dishes are for those occasions when you really must have dinner, and you must have it quickly

Swahili Biryani Stew (Swahili Spiced Beef Stew)
Biryani stew is a traditional delicacy of the Swahili community. It is made with meat and heavily spiced
to produce a rich tasty meal.

This recipe is sometimes served during special occasions such as weddings
or other social ceremonies. It is eaten by the whole family and can be served for lunch or dinner usually
accompanied by a bowl of colourful biryani rice.

Ingredients
• 1 kg beef, raw, medium fat
• 8 onions, red-skinned, raw, unpeeled (806 g)
• 2 potatoes, unpeeled Irish, white, raw (454 g)
• 9 tomatoes, red, ripe (1.1 kg)
• 1 cup (163 g) tomato paste, salted
• 1 bunch (60 g) fresh coriander
• 1 capsicum, green (242 g)
• 2 1/3 cups (468 g) cooking oil
• 1 piece (20 g) ginger
• 1 garlic, whole (46 g)
• 2 ½ tbsp. (37 g) salt iodized
• 4 tbsp. (18 g) pilau masala
• 1 cup (242 g) maziwa mala (fermented milk)
• 1 ¼ tsp. (2 g) turmeric powder
•2 ¼ cups (511 g) water

Preparation 20 minutes | Cooking 1 hour 10 minutes | Serves 6
• Wash and cut the meat.
• Boil the meat in 1 cup of water for 20 minutes until meat is tender.
• Prepare and put coriander, capsicum, garlic, ginger, and tomatoes into a blender and blend to medium-thick juice. Add 1 ¼ cups of water.
• Peel, wash and chop the onions into a separate bowl.
• Put oil into a cooking pot and heat for 1 minute. Add the chopped onions.
• Cook onions until golden brown.
• Add the blended paste and stir.
• Add meat, turmeric, tomato paste, potatoes, pilau masala, and salt.
• Cover and simmer until the potatoes are cooked or soft.
• Add the fermented milk and continue to simmer for 5 minutes.
• Stir and remove from fire.
• Serve with the biryani rice.

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

Meat Recipes: Stir Fried Beef

Posted on June 29, 2023 by Angela Lorna

These dishes are for those occasions when you really must have dinner, and you must have it quickly.

Stir-Fried Beef
Stir-fried beef is common across many communities in Kenya even though it is more popular among urban dwellers than rural dwellers. It is eaten with starchy foods such as Ugali, rice, potatoes, or bananas. Often, it is enjoyed by the entire family and served during lunch or dinner.

Ingredients
• 1 kg beef, raw, medium fat
• 3 cups (646 g) water
• 2 onions, red-skinned, raw, unpeeled (176 g)
• 3 tomatoes, red, ripe (295 g)
• 3 tbsp. (36 g) cooking oil
• 1 ½ tsp. (7 g) salt iodized

Preparation time 10 minutes | Cooking 1 hour | Serves 4
• Cut the beef into small pieces.
• Peel, wash, and chop the onions and tomatoes into separate bowls.
• Put the meat into a cooking pot, add 3 cups of water, and boil for 1 hour.
• Strain the remaining liquid and keep it separately.
• Heat oil in a cooking pot, add onions and cook until golden brown.
• Add tomatoes and cook until tender.
• Add salt and meat then stir and cook for 7-10 minutes.
• Add half of the strained water then stir and cover to cook for 30 minutes.
• Add the rest of the strained water and cook until all the water dries.
• Turn off the heat.
• Serve hot.

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

Meat Recipes: Minced Meat Balls

Posted on June 20, 2023July 3, 2023 by Angela Lorna

These dishes are for those occasions when you really must have dinner, and you must have it quickly.

Minced Meat Balls
This recipe is common in many urban communities in Kenya. It is usually made from minced meat with various types of fresh spices. It is usually served as an accompaniment with starchy dishes such as potatoes, rice, or spaghetti. As such it is eaten during lunch or dinner and enjoyed by the entire family.

Ingredients
• 1 kg minced raw beef, medium fat
• 5 ½ cups (1207 g) water
• 4 onions, red-skinned, raw, unpeeled (376 g)
• 5 tomatoes, red, ripe (439 g)
• 1 bunch of coriander leaves (51 g)
• 2 ½ tsp. (12 g) salt iodized
• ½ cup cooking oil (102 g)
• 2 tsp. (4 g) cumin seeds
• 1 ½ tsp. (3 g) curry powder
• 4 Royco® cubes (8 g)
• 1 whole garlic (39 g)
• ¼ cup (48 g) white raw rice

Preparation 30 minutes | Cooking 1 hour 15 minutes | Serves 4
• Pound the minced meat in a mortar.
• Prepare and cut the onions as well as the tomatoes and chop them into two separate bowls.
• Divide the onion, garlic, cumin seed, and coriander into two equal portions. Mix and pound one-half of
each divided ingredient and add to the pounded meat.
• Add rice to the pounded mixture and crush the grains.
• Fry the other half of the onions in ½ cup of cooking oil until they turn golden brown. Add salt and stir.
• Add tomatoes and all the water, and then simmer until the tomatoes are tender.
• Pound the rest of the garlic, cumin seeds, and coriander into the pounded meat.
• Work the meat with palms to form balls using ¼ cup of cooking oil.
• Add the meatballs to the simmering tomato soup.
• Add garlic, curry powder, and Royco® cubes.
• Simmer for 30 minutes until the meatballs are ready

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

Meat Recipes: Beef Stew

Posted on June 20, 2023June 20, 2023 by Angela Lorna

These dishes are for those occasions when you really must have dinner, and you must have it quickly.

Beef Stew
Beef stew is the most common animal protein-based stew in Kenya. It is prepared in different ways with
the standard ingredients featured in this recipe. It is usually eaten with starchy dishes such as Ugali, rice,
potatoes, chapatti, or mashed dishes. It is more common in urban areas than in rural areas. Often, it is
served for lunch or dinner and is relished by the entire family.

Ingredients
• 1 kg beef, medium fat, without bone, raw
• 2 onions, red-skinned, raw, unpeeled (164 g)
• 3 tomatoes, red, ripe (304 g)
• ½ tsp. (3 g) salt iodized
• 1½ tbsp. (20 g) cooking oil
• 3 1/8 cups (682 g) water

Preparation 10 minutes | Cooking 25 minutes | Serve 4
• Peel, wash, and chop the onions and the tomatoes into separate bowls.
• Cut beef into small pieces and wash.
• Boil the meat in all the water until tender. Turn off the heat, strain the remaining water, and
place the meat in a separate bowl.
• Heat cooking oil in a cooking pot for 1 minute.
• Add onions and cook until soft.
• Add tomatoes and salt and cook until soft
• Add the boiled meat and stir.
• Add the liquid drained from boiling the meat, stir, and cover to cook for 8 minutes.
• Turn off the heat.
• Serve.

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 June 19, 2023 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 June 17, 2023June 19, 2023 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

Mashed Dishes Recipes: Enriched Matoke

Posted on June 16, 2023June 21, 2023 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 June 16, 2023July 14, 2023 by Ann Mumbi

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 June 16, 2023July 17, 2023 by Ann Mumbi

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

Tag: Lunch