A Recipe Book Of Common Mixed Dishes Wi Nutrient Values

GOVERNMENT OF KENYA

A Recipe Book Of Common Mixed Dishes Wi Nutrient Values; � Prepared By Communities.

I9056EN/1/0 .18

ISBN 978-92-5-130480-8

9 7 8 9 2 5 1 3 0 4 8 0 8

Published by: The Food and Agriculture Organization of the United Nations and The Ministry of Health, Republic of Kenya and Ministry of Agriculture and Irrigation 2018.

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© FAO/Government of Kenya, 2018

ISBN 978-92-5-130480-8 (FAO)

Citation: FAO/Government of Kenya. 2018. Kenyan Food Recipes. A recipe book of common mixed dishes with nutrient value. Nairobi, FAO. 349 pp. http://www.fao.org/3/I8897EN/I8897en.pdf

iii

Name Organization

Murugu, K.D Bounty Health and Wellness Consulting

Vincent, A Food and Agriculture Organization of the United Nations (UN FAO) - Rome

Kimani, A Food and Agriculture Organization of the United Nations (UN FAO) – Kenya

Mbelenga, E Food and Agriculture Organization of the United Nations (UN FAO) – Kenya

Mwai, J Ministry of Health, Division of Family Health, Nutrition and Dietetics Unit

LIST OF AUTHORS AND CONTRIBUTORS

AUTHORS:

Name OrganizationMugambi, G Ministry of Health, Division of Family Health, Nutrition and Dietetics UnitAkinyi, L Ministry of Health, Division of Family Health, Nutrition and Dietetics UnitWambugu, J Ministry of Agriculture and IrrigationBaraza, A Ministry of Agriculture and IrrigationWasilwa, L Kenya Agricultural and Livestock Research Organization.Wasike, V Kenya Agricultural and Livestock Research Organization.Charrondiere, R Food and Agriculture Organization of the United Nations (UN FAO) - RomeGrande, F Food and Agriculture Organization of the United Nations (UN FAO) – Rome Kimiywe, J Kenyatta UniversityChege, P Kenyatta UniversityWanza, M Bounty Health and Nutrition ConsultingTheuri, A Food and Agriculture Organization of the United Nations (UN FAO) - KenyaOgutu, C Food and Agriculture Organization of the United Nations (UN FAO) - KenyaNdemwa, P Kenya Medical Research Institute

Onyango, A. NDepartment of Food Science and Technology, Jomo Kenyatta University of Agriculture and Technology

Kinyuru, J. Department of Food Science and Technology, Jomo Kenyatta University of Agriculture and Technology

Adan, S Former Unilever Kenya LimitedAmb. Mwakai, S (OGW) Director, International Hotel and Tourism InstituteDudah, T Principal, International Hotel and Tourism InstituteLangat, J Excecutive Chef, International Hotel and Tourism InstituteChebet, M Lecturing Chef, International Hotel and Tourism InstituteSafari, E Lecturing Chef, International Hotel and Tourism InstituteOuma, D Lecturing Chef, International Hotel and Tourism Institute

CONTRIBUTORS:

iv

FOREWORD

The double burden of malnutrition is a serious public health and economicproblem that is affecting

Kenya today. Malnutrition exists as overnutrition and undernutrition. One of the forms of undernutrition is

manifested as micronutrient deficiencies such as iron deficiency anaemia affecting 26% of pregnant women

and zinc deficiency with an estimated 70% of the population being deficient (KNMS, 2011). Besides, 26% of

children below five years are stunted (KDHS, 2014) and this has a long term effect on cognative development.

Consumption of poor diets and disease have been identified as the immediate causes of undernutrition and

therefore promotion of sustainable recipes would empower households to make informed food choices.

Two of the objectives in the Food and Nutrition Security Policy are; to achieve adequate nutrition for optimum

health of all Kenyans and to increase the quality and quantity of food available, accessible and affordable to

all Kenyans at all times (FNSP, 2010). The National Nutrition Action Planfurther outlines objectives to ensure

good nutrition for optimum health of all Kenyans (NNAP, 2012-2017). One of which is to strengthen evidenced

based decision making through operations research. To actualise this objective, Kenya has updated the

National Food Composition Tables that highlights the nutrient profiles of different foods for a priority list

of nutrients. The foods have been sampled from across the country. Further to this, the country is in the

process of adapting food based approaches that takes into account diversity of lifestyles, cultures, public

health priorities and variations on food patterns.

Encouraging dietary diversity by first appreciating local recipes is a key step in enhancing good nutrition at

community level. This recipe book is work that has taken into account diversity of lifestyles, cultures and food

patterns of the various communities in Kenya. The recipes have been sampled from across the country and

representatives from the different people groups provided guidance in the development of these recipes.

This recipe book forms an initial step in promotion of good nutrition at community level by promoting and

enhancing of local recipes. The book will be an important reference tool for teaching institutions and for

nutrition education programs in the communities.

Ann Onyango, MBS

Agriculture Secretary,

Ministry of Agriculture and Irrigation

Dr. Kioko Jackson K., OGW, MBS

Director of Medical Services,

Ministry of Health

v

ACKNOWLEDGEMENTS

The Nutrition and Dietetics Unit,Ministry of Health, would like to sincerely thank each and every individual

and institution that made the development of this recipe book a success. The dedicated support of the

government of Kenya through the Ministry of Health (MOH) and that of UN-FAO, who funded this work, is

highly appreciated.

In particular, special thanks go to the FAO technical team led by the Lead Technical Officer and Chair of

INFOODS Ruth Charrondiere together with the entire FAO Rome technical team who worked tirelessly to

ensure the recipe work was delivered on time and in full. In this regard, we acknowledge Anna Vincent, FAO

Rome, and Fernanda Grande, FAO Rome, for their matchless sacrifice and dedication to this work. In addition,

this work would not have been possible without the keen support from the entire FAO Kenya team led by

Angela Kimani, the Head of Nutrition Unit.

The dedicated efforts by the technical team at the MOH lead by John Mwai are deeply appreciated. In

addition, we sincerely thank all the members of the steering committee who put much effort to support

the recipes work including the sub-committee members in the recipes working group for their time, input

and technical support throughout the entire recipe development process. We would like to acknowledge

institutions and ministries that were represented by steering committee members: FAO Kenya, FAO Rome,

Ministry of Agriculture and Irrigation, (formerly Ministry of Agriculture, Livestock and Fisheries (MOALF),

Kenya Agricultural and Livestock Research Organization (KALRO), Kenya Medical Research Institute (KEMRI),

Kenyatta University, Kisii University and International Livestock Research Institute (ILRI).

We deeply thank the Director of the International Hotel and Tourism Institute (IHTI), Ambassador Mwakai Sio

for hosting the recipe development work most hospitably.

Veronica Kirogo

Head, Nutrition and Dietetics Unit,

Ministry Of Health

vi

ABBREVIATIONS

Abbreviation Description0C Degree Celcius

CNCs County Nutrition Coordinators

UN FAO Food and Agriculture Organization of the United Nations (UN FAO)

FCT Food Composition Tables

FNSP Food and Nutrition Security Policy

g gram

INFOODS International Network of Food Data Systems

ILRI International Livestock and Research Institute

IHTI International Hotel and Tourism Institute

KDHS Kenya Demographic and Health Survey

KFCT Kenya Food Composition Tables

KNMS Kenya National Micronutrient Survey

kg Kilogram

kcal Kilocalories

kJ Kilo Joule

KEMRI Kenya Medical Research Institute

l litre

ml millilitre

mcg microgram

mg milligram

MOH Ministry of Health

MOALF Ministry of Agriculture, Livestock and Fisheries

NNAP National Nutrition Action Plan

SDGs Sustainable Development Goals

tbsp. Tablespoon

tsp. Teaspoon

vii

Weights and Measures

The measured weights used in calculation of nutrient values for all recipes in this book were quantified in

grams. These present the accurate measures of the ingredients. Volume measures presented in cups, spoons,

millilitres and/or litres provide only an estimate measure for the volumes of the ingredients. Volume measures

used are those commonly available in Kenya. Investigation revealed that they are not standardised.

The cups used in the preparation of the recipes were actual set of cups of given volumes. The set included: 1

cup, ½ cup, 1/3 cup, ¼ cup and 1/8 cup. The weight of ingredients as measured using these cups are provided

in the tables below. This also applies to the weight of ingredients as measured using table spoons and tea

spoons. Cup and spoon measures are levelled, not heaped.

It is important to note that for each recipe, the actual weight of the ingredients used is indicated in grams

and put in brackets. The cup measures are the closes estimate of household measures. This will enable the

general population to be able to prepare these dishes in their homes.

Volume measures of water used in the recipes*:

Measuring equipment Volume (ml)

1 cup 217

1/2 cup 117

1/3 cup 74

1/4 cup 58

1/8 cup 30

1 tbsp. 17

1/2 tbsp. 10

1 tsp. 5

½ tsp. 2.5

¼ tsp. 1.2

*Based on 1 mL of water weighing 1 g.

viii

Ingredient Measuring equipment

Weight (g)

Water 1 cup 217

1/2 cup 117

1/3 cup 74

1/4 cup 58

1/8 cup 30

1 tbsp. 17

1/2 tbsp. 10

Cooking fat, vegetable shortening

1 cup 150

1/2 cup 82

1/3 cup 53

1/4 cup 40

1/8 cup 19

1 tbsp. 11

1/2 tbsp. 6

1 tsp. 4

Cooking oil, corn 1 cup 195

1/2 cup 96

1/3 cup 63

1/4 cup 51

1/8 cup 24

1 tbsp. 12

1/2 tbsp. 6

1 tsp. 4

1/2 tsp. 2

1/4 tsp. 1

Margarine 1 cup 196

1/2 cup 92

1/3 cup 67

1/4 cup 53

1/8 cup 26

1 tbsp. 13

1/2 tbsp. 7

1 tsp. 5

Peanut Butter 1 cup 242

1/2 cup 121

1/3 cup 81

1/4 cup 66

1/8 cup 32

1 tbsp. 16

1/2 tbsp. 8

1 tsp. 6

1/2 tsp. 3


Weight (g)

Fermented Milk/ Mala

1 cup 228

1/2 cup 115

1/3 cup 74

1/4 cup 56

1/8 cup 28

Coconut milk 1 cup 219

1/2 cup 127

1/3 cup 91

1/4 cup 65

1/8 cup 35

Milk, cow 1 cup 223

1/2 cup 115

1/3 cup 73

1/4 cup 58

1/8 cup 30

1 tbsp. 17

1/2 tbsp. 8

1 tsp. 5

1/2 tsp. 2

1/4 tsp. 1

Yoghurt 1 cup 230

1/2 cup 117

1/3 cup 79

1/4 cup 60

1/8 cup 30

1 tbsp. 14

1/2 tbsp. 7

Salt 1 tbsp. 16

1/2 tbsp. 8

1 tsp. 5

1/2 tsp. 3

1/4 tsp. 1

Sugar 1 cup 200

1/2 cup 105

1/3 cup 68

1/4 cup 51

1/8 cup 26

1 tbsp. 14

1/2 tbsp. 8

1 tsp. 5

1/2 tsp. 3

1/4 tsp. 2

1/8 tsp. 1

Weight and measures of common ingredients, as weighed during cooking:

ix


Weight (g)

Finger millet / sorghum flour

1 cup 128

1/2 cup 66

1/3 cup 44

1/4 cup 36

1/8 cup 18

1 tbsp. 10

1/2 tbsp. 5

Maize flour, white, whole

1 cup 128

1/2 cup 70

1/3 cup 44

1/4 cup 36

1/8 cup 18

1 tbsp. 10

1/2 tbsp. 5

Maize flour, white, refined

1 cup 133

1/2 cup 72

1/3 cup 45

1/4 cup 34

1/8 cup 17

1 tbsp. 9

1/2 tbsp. 5

Semolina flour 1 cup 157

1/2 cup 76

1/3 cup 48

1/4 cup 37

1/8 cup 19

1 tbsp. 11

1/2 tbsp. 5

1 tsp. 3

1/2 tsp. 1

Wheat flour, refined 1 cup 132

1/2 cup 70

1/3 cup 41

1/4 cup 31

1 tbsp. 10

1/2 tbsp. 5

Wheat flour, atta, whole

1 cup 114

1/2 cup 53

1/3 cup 37

1/4 cup 27

1/8 cup 14

1 tbsp. 8

1/2 tbsp. 4


Weight (g)

Rice, white, raw 1 cup 175

1/2 cup 95

1/3 cup 63

1/4 cup 51

1/8 cup 26

1 tbsp. 15

1/2 tbsp. 7

Almonds, nuts, raw 1 cup 145

1/2 cup 77

1/3 cup 50

1/4 cup 39

1/8 cup 20

1 tbsp. 10

Beans, Kidney, raw, dry

1 cup 194

1/2 cup 100

1/3 cup 65

1/4 cup 51

1/8 cup 25

Pigeon peas, raw, dry

1 cup 183

1/2 cup 100

1/3 cup 68

1/4 cup 54

1/8 cup 28

Green grams, dry, raw

1 cup 196

1/2 cup 101

1/3 cup 65

1/4 cup 52

1/8 cup 28

Groundnuts, raw 1 cup 140

1/2 cup 76

1/3 cup 46

1/4 cup 35

1/8 cup 18

Lentils, dry, raw 1 cup 198

1/2 cup 112

1/3 cup 69

1/4 cup 57

1/8 cup 27

x

TABLE OF CONTENTS

LIST OF AUTHORS AND CONTRIBUTORS ............................................................................................................................................... iii

Forward ............................................................................................................................................................................................................ iv

Acknowledgements .....................................................................................................................................................................................vi

Abbreviations ................................................................................................................................................................................................vii

Introduction .....................................................................................................................................................................................................1

1. Common Snacks ..................................................................................................................................................................................4

Kaimati (Fried Dumplings) ....................................................................................................................................................................6

Mahamri (Swahili Doughnuts) .............................................................................................................................................................8

Enriched Mandazi (East African Doughnuts, Enriched) ........................................................................................................... 10

Basic Mandazi (East African Doughnuts) ...................................................................................................................................... 12

Meat Samosa (Sambusa ya Nyama) ................................................................................................................................................ 14

Vegetable Samosa (Sambusa ya Mboga) ...................................................................................................................................... 16

Pancakes (Chapati za Maji) ................................................................................................................................................................. 18

Drop Scones ............................................................................................................................................................................................ 20

Qita ............................................................................................................................................................................................................. 22

Mkate Kuta ............................................................................................................................................................................................... 24

Toast Mayai (Egg Toast) ....................................................................................................................................................................... 26

Oatmeal ..................................................................................................................................................................................................... 28

Chai ya Maziwa (Mixed Tea) ............................................................................................................................................................... 30

Vimumunya vya Chumvi (Pumpkin & Coconut Milk) ............................................................................................................... 32

2. Porridges .............................................................................................................................................................................................. 34

Maize flour Porridge (Uji wa Mahindi) ........................................................................................................................................... 36

Sorghum, Finger Millet and Maize Porridge ................................................................................................................................ 38

Cassava Porridge (Uji wa Muhogo) ................................................................................................................................................. 40

Finger Millet Porridge (Uji wa Wimbi) ............................................................................................................................................ 42

Bulrush Millet Porridge (Uji wa Mawele) ....................................................................................................................................... 44

Rice Flour Porridge (Uji wa Mchele) ................................................................................................................................................ 46

Cassava, Millet & Sorghum Porridge ............................................................................................................................................... 48

Finger Millet and Sorghum Porridge .............................................................................................................................................. 50

Oat Porridge (Uji wa Shayiri) .............................................................................................................................................................. 52

“Busara” (Whole Maize and Finger Millet Porridge) .................................................................................................................. 54

Wheat Flour Porridge (Uji wa Ngano) ............................................................................................................................................ 56

3. Rice Dishes .......................................................................................................................................................................................... 58

Pilau (Spiced Rice) ................................................................................................................................................................................. 60

Mseto wa Maharagwe (Rice with Beans)....................................................................................................................................... 62

Mseto wa Ndengu (Rice with Green Grams) ................................................................................................................................ 64

xi

Swahili Biryani Rice ............................................................................................................................................................................... 66

Wali wa Kuchemshwa (Boiled Rice)................................................................................................................................................. 68

Wali wa Yasmin (Onion Fried Rice)................................................................................................................................................... 70

Mseto wa Viazi (Potatoes in Rice) ..................................................................................................................................................... 72

Steamed Rice (Wali wa Mvuke) ........................................................................................................................................................ 74

Mcheleng (Rice with Milk) .................................................................................................................................................................. 76

4. Mashed Dishes ................................................................................................................................................................................... 78

Mukimo (Fresh Maize, Potato & Pumpkin Leaves) ..................................................................................................................... 80

Mukimo (Maize, Beans, Potatoes & Pumpkin Leaves) .............................................................................................................. 82

Mukimo wa Njahi (Black Beans, Green Bananas & Potatoes) ................................................................................................. 84

Mukimo wa Njahi (Raw & Ripe Bananas) ...................................................................................................................................... 86

Mashed Potato and Bananas ............................................................................................................................................................. 88

Mushenye (Green Maize and Sweet Potatoes)............................................................................................................................ 90

Wukunu (Sweet potatoes & Dehulled Black Beans) .................................................................................................................. 92

Kimanga cha Ndizi (Smoked Green Bananas and Kidney Beans) ........................................................................................ 94

Kimanga cha Mihogo (Mashed Cassava and Pigeon Peas) .................................................................................................... 96

Mashed Potatoes ................................................................................................................................................................................... 98

Mashed Bananas Plain .......................................................................................................................................................................100

Enriched Mashed Potatoes ..............................................................................................................................................................102

Enriched Mashed Bananas ...............................................................................................................................................................104

Kimito (Mashed Beans & Potatoes) ...............................................................................................................................................106

Kimanga cha Viazi Vitamu (Mashed Sweet Potato & Black Beans).....................................................................................108

Enriched Matoke ..................................................................................................................................................................................110

Nyenyi (Mashed Pigeon Peas & Green Maize) ...........................................................................................................................112

5. Maize Dishes .....................................................................................................................................................................................114

Ashir..........................................................................................................................................................................................................116

Githeri (Fresh Beans and Maize) .....................................................................................................................................................118

Githeri (Maize & Beans)......................................................................................................................................................................120

Githeri (Sautéed Maize & Beans) ....................................................................................................................................................122

Muthokoi (Dehulled Maize and Beans) .......................................................................................................................................124

Nchenga/ Nzenga (Crushed Maize) ..............................................................................................................................................126

6. Legume Dishes ................................................................................................................................................................................128

Mchuzi wa Maharagwe (Bean Stew) .............................................................................................................................................130

Mchuzi wa Ndengu Kamande (Lentil Stew) ...............................................................................................................................132

Mchuzi wa Ndengu (Green Gram Stew) ......................................................................................................................................134

Bean Stew with Milk and Cream ....................................................................................................................................................136

Black Bean Stew (Dolichos bean Stew) ........................................................................................................................................138

Mchuzi wa Mbaazi (Pigeon Peas Stew) ........................................................................................................................................140

xii

Firinda (Skinned Bean Stew) ............................................................................................................................................................142

Ndoto (Sautéed Red Kidney Beans & Red Sorghum)..............................................................................................................144

Fiqe (Red Sorghum, Beans and Teff Flour) ..................................................................................................................................146

7. Meats, Fish & Eggs ..........................................................................................................................................................................148

Beef Stew ................................................................................................................................................................................................150

Stir Fried Goat Meat ............................................................................................................................................................................152

Stir Fried Beef ........................................................................................................................................................................................154

Swahili Biryani Stew (Swahili Spiced Beef Stew) ......................................................................................................................156

Minced Meat Balls ...............................................................................................................................................................................158

Stewed Dried Fish ................................................................................................................................................................................160

“Omena” (Silver Sardine Stew) ........................................................................................................................................................162

Fried Tilapia ............................................................................................................................................................................................164

Hydrabadi Biryani ................................................................................................................................................................................166

Stewed Nile Perch................................................................................................................................................................................168

Stewed Goat Meat ...............................................................................................................................................................................170

Nyirinyiri (Camel Meat) ......................................................................................................................................................................172

Ikalanga (Sheep Tail Fat) ....................................................................................................................................................................174

Qanchibelo (Beef, Maize & Wheat Flour mix).............................................................................................................................176

Okra Meat Dish .....................................................................................................................................................................................178

Tsiswa (Sautéed Termites).................................................................................................................................................................180

Omena wa kukaangwa (Omena Stew) ........................................................................................................................................182

Fried Egg (Mayai Ya Kukaangwa) ...................................................................................................................................................184

Omelette .................................................................................................................................................................................................186

Spanish Omelette ................................................................................................................................................................................188

8. Poultry ................................................................................................................................................................................................190

“Ingokho” (Stewed Chicken) ............................................................................................................................................................192

“Ingokho” (Fried Chicken) .................................................................................................................................................................194

Aluru (Stewed Quails) ........................................................................................................................................................................196

“Likhanga” Stewed Guinea Fowl ....................................................................................................................................................198

9. Blood Dishes .....................................................................................................................................................................................200

Munono (Cow blood, beef, cow fat) .............................................................................................................................................202

Malesele (Cow Blood with Sour Milk) ...........................................................................................................................................204

“Mbuboyi” (Blood Cooked in Fresh Milk) ....................................................................................................................................206

Fresh Blood and Fresh Milk ..............................................................................................................................................................208

10. Vegetables Dishes .....................................................................................................................................................................210

Sukumawiki (Stir-fried Kales) ...........................................................................................................................................................212

Stir-fried Cabbage ...............................................................................................................................................................................214

“Mrenda” (Jute Mallow) & “Seveve” (Pumpkin Leaves) ...........................................................................................................216

xiii

Pumpkin Leaves ...................................................................................................................................................................................218

“Saget, Terere & Managu” (Spider plant, Amaranth & African Nightshade leaves) ......................................................220

“Nderema” (Vine Spinach) ................................................................................................................................................................222

“Terere” (Stir-fried Amaranth leaves) ............................................................................................................................................224

Mashed Pumpkin and Black Nightshade leaves ......................................................................................................................226

“Thabai / Thaa” (Stinging Nettle leaves) ......................................................................................................................................228

“Rhikhuvi” (Stewed Cowpea Leaves) ............................................................................................................................................230

“Kunde & Mrenda” (Stewed Cowpeas Leaves and Jute Mallow leaves) ...........................................................................232

Stir-fried Spinach .................................................................................................................................................................................234

Kitojo (Sweet Potato Leaves) ...........................................................................................................................................................236

Obobwa (Stewed Mushrooms in Peanut Butter) .....................................................................................................................238

Potato Curry...........................................................................................................................................................................................240

Peas and Brinjal Curry ........................................................................................................................................................................242

Stewed Split Dal ...................................................................................................................................................................................244

Chick Peas Curry ...................................................................................................................................................................................246

11. Root & Banana Dishes ..............................................................................................................................................................248

Stewed Potatoes & Arrowroots .......................................................................................................................................................250

Yam Stew ................................................................................................................................................................................................252

Pumpkins with Peanut Butter .........................................................................................................................................................254

Sweet Potatoes with Peanut Butter ..............................................................................................................................................256

Arrowroot Stew ....................................................................................................................................................................................258

Pan Fried Arrowroots ..........................................................................................................................................................................260

Pan Fried Sweet Potatoes .................................................................................................................................................................262

Potato Bhajia .........................................................................................................................................................................................264

Potato Chips ..........................................................................................................................................................................................266

Stewed Green Bananas ......................................................................................................................................................................268

Matoke (Stewed Green Bananas with Meat) .............................................................................................................................270

12. Ugali ...............................................................................................................................................................................................272

Whole Maize Flour Ugali ...................................................................................................................................................................274

Maize and Finger Millet Flour Ugali ..............................................................................................................................................276

Maize, Red Sorghum and Finger Millet flour Ugali ..................................................................................................................278

Cassava and Red Sorghum Flour Ugali ........................................................................................................................................280

Refined Maize Flour Ugali .................................................................................................................................................................282

Red Sorghum, Maize & Finger Millet Flour Ugali......................................................................................................................284

Cassava Flour Ugali .............................................................................................................................................................................286

Cassava, Finger Millet & Sorghum Flour Ugali ..........................................................................................................................288

Gurdo, Marqa (Ugali in Sour Milk) .................................................................................................................................................290

Vinolo (Banana and Maize Flour Ugali) ........................................................................................................................................292

xiv

Finger Millet Flour Ugali ....................................................................................................................................................................294

13. Accompaniments ......................................................................................................................................................................296

White Chapati .......................................................................................................................................................................................298

Brown Chapati ......................................................................................................................................................................................300

Roti (Indian Chapati) ...........................................................................................................................................................................302

Bhature (Fried Indian Bread) ............................................................................................................................................................304

14. Desserts and Sauces .................................................................................................................................................................306

Vimumunya vya Sukari (Sweetened Pumpkin & Coconut Milk) .........................................................................................308

Siro (Semolina & Nuts) .......................................................................................................................................................................310

Chaas (Diluted Yoghurt) ....................................................................................................................................................................312

Groundnut Sauce ................................................................................................................................................................................314

REFERENCES ..........................................................................................................................................................................................316

ANNEX 1 ..................................................................................................................................................................................................317

ANNEX 2 ..................................................................................................................................................................................................333

1

A Recipe Book of Common Mixed Dishes with Nutrient Values; As Prepared by Communities.

INTRODUCTION

Complete absence or existence of limited quantified recipes has negatively impacted on optimal gains from

dietary activities being promoted by the Ministry of Health (MoH) and Ministry of Agriculture, Livestock and

Fisheries (MoALF) towards alleviating food and nutrition insecurity, and ultimately malnutrition. The lack of

reliable quantified recipes in the country may have therefore led to incorrect nutrient intake estimations

resulting in erroneous nutrient adequacy estimations in populations and eventually, inaccurate programming

decisions. It is on this premise that Food and Agriculture Organization of the United Nations (FAO) supported

the government in documenting commonly consumed recipes, which were quantified with ingredients,

preparation methods and yield factors.

This book is a detailed account of commonly consumed dishes featuring a diversity of mixed ingredient

recipes from across Kenyan communities. These recipes were selected based on frequency of use and so

the most commonly used recipes are featured. The book was developed side by side with the revised Kenya

Food Composition Tables (KFCT) and so nutrient calculations for mixed recipes featured were drawn from the

revised Kenya Food Composition Tables (KFCT), 2018.

As Food systems are dynamic so are food recipes. The greater the diversity of cultures the greater the diversity

of recipes as is clearly demonstrated in this book. For example, a single food group can be prepared and

eaten in diverse ways by the different people groups as the case in Kenya. This means different cooking

methods applied will affect nutrient values of the final dish in diverse ways and hence the need to document

the most common recipes and provide a link between policy and practice. Therefore, this book will provide

great support to all actors in the Food and Nutrition field towards adopting food based approaches to realize

nutrition commitments as enshrined in the pledges for Kenya Vision 2030 and Sustainable Development

Goals (SDGs).

This first version of recipes book covers a total of 142 mixed recipes. The main components of the book include

for each recipe a list of ingredients with household measures, the preparation and cooking method, cooking

time, nutrient profile per 100g of recipe, servings and a photograph of the final dish. In addition, individual

recipes have been grouped into broader categories for ease of reference. Recipes that are common among

urban dwellers have also been captured. Recipes that apply to infants particularly have been indicated in

the recipe introductions. Of note about infant recipes is that the information received during focus group

discussions revealed that most of the recipes consumed by the entire family are also eaten by infants above

6 months and children. A full nutrient profile, nutrient calculations, yield factors and retention values are

provided per recipe. Of note, the recipes in this book were developed to serve a minimum of four people.

There is still room for continued review and inclusion of more recipes that will provide a wide representation

of the Kenyan Cuisine, give correct information on the population diet, holistically tackle malnutrition, inform

current programming and influence policies, and consequently address chronic and acute malnutrition in the

country in a more sustainable way.

2


Collection of recipe information

The intention of this exercise was to document major recipes that are most commonly consumed among

Kenyan communities. This necessitated a desk review of previous work done on recipes by different

institutions including Ministry of Agriculture, Livestock and Fisheries, Kenya Agricultural and Livestock

Research Organization and Kenyatta University. Other sources of recipe information included Ministry of

Health through County Nutrition Coordinators (CNCs), individual work done by FCT Steering committee

members and contributions from community focus groups discussions.

A criteria for including and/or excluding recipes was defined to guide the recipe selection process. As such,

recipes were included based on ingredient availability as analysed in the revised KFCT, relevance to current

utilization at community level, method of preparation, physical availability of ingredients, and ingredients

uniqueness in form; for instance dry versus fresh or whole versus refined. Recipes that were modified in

nature and those whose method of preparation altered the original state of ingredients as analysed in the

KFCT (for example, recipes with a fermentation step or dried ingredients) were excluded.

Based on the aforementioned inclusion and exclusion criteria, most of the recipes that qualified into the

mandatory list were picked from the local communities as provided by the CNCs of the Ministry of Health

and County Nutrition Officials of the Kenya Agricultural and Livestock Research Organization. These were

later verified by the focus groups drawn from Kenyan communities. In addition, the mandatory list of recipes

was then agreed upon by stakeholders through a thorough consensus building process that involved recipe

validation with steering committee members. In order to preserve the validity of the recipes to the local

communities, participants in the actual preparation and cooking of the recipes were drawn from these

communities and their list can be found in Annex 2.

Calculation of nutrient contents

Each recipe is presented with information on key nutrients, and a full set of nutrients can be found for all

recipes in Annex 1. Nutrients were estimated using data for raw ingredients from the revised Kenyan Food

Composition Tables FAO/GOK, 2018)3 using the mixed recipe calculation method and applying nutrient

retention factors and yield factors1. Yield factors measure the losses and gains of moisture and/or fat

during food preparation; these losses and gains affect the concentration of nutrients in a dish and thus

the yield factor is key to estimating the nutrient content of the final dish. As yield factors depend on the

dish as well as local eating and cooking preferences they were measured specifically in Kenya as part of

the recipe collection process. Nutrient retention factors estimate the loss of nutrients during preparation (in

particular, cooking), which allows the nutrient content of a cooked dish to be calculated from nutrient data

for its raw ingredients. Without retention factors, using data for raw foods to estimate a cooked dish would

overestimate the nutrient content. Nutrient retention factors are specific to food types (meat, vegetables

etc) and preparation method (frying, boiling etc). Internationally available retention factors were used to

1 U. Ruth Charrondiere INFOODS/FAO Recipe and other calculations. Available at http://www.fao.org/infoods/infoods/train-ing/study-guide-presentations/en/ and http://www.fao.org/infoods/infoods/training/en/3 Government of Kenya/FAO, 2018. Kenya Food Composition Tables.

3


calculate nutrient contents of the recipes2. Full documentation on components and methods is available in

the revised Kenyan Food Composition Tables (FAO /GOK, 2018)3. Copies of the recipes with gram weights,

yield factors, matching of foods from the KFCT to recipe ingredients, and nutrient calculations can be found

online at www.nutritionhealth.or.ke.

Future opportunities

There exists an opportunity in the future updated versions of this book to include quantified recipes of dishes

that are common in Kenyan communities but were excluded in this version due to absence of ingredient data

in the KFCT. These foods include but not limited to: dried meats (for instance the “athola” (fire dried meat), “aliya”

(sun dried meat) and “muranda” (fire and sundried meat) common among the Luo and Luhya communities

respectively). Inclusion of fermented recipes in future versions of this book will also be imperative.

2 Sourced mainly the EUROFIR publication by Vásquez-Caicedo, Bell and Hartmann “Report on collection of rules on use of recipe calculation procedures including the use of yield and retention factors for imputing nutrient values for composite foods”. Avail-able at http://www.eurofir.org/report-on-collection-of-rules-on-use-of-recipe-calculation-procedures-including-the-use-of-yield-and-retention-factors-for-imputing-nutrient-values-for-composite-foods/

4

A Recipe Book 0f Common Mixed Dishes with Nutrient Values; As Prepared by Communities.

1.Common Snacks

5


1. Common Snacks

This section provides a variety of recipes common in Kenya that serve as breakfast items and snacks. Snacks

generally constitute foods or drinks that can be served in small portions mainly between meals. Sometimes

snacks can be eaten as a light meal. In most Kenyan communities, snacks are traditionally prepared from

locally available ingredients.

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Kaimati (Fried Dumplings)

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Preparation 20 minutes | Cooking 30 minutes | Serves 4

• Putyeastinasmallcontainer.

• Add50mlofwarmedwater.

• Add4tbsp.ofsugarandallowtostandfor3minutes.

• Meanwhile,warmtherestofthewaterinacookingpot.

• Mixdryingredientstogether;flour,cardamomsandvanilla

essenceinabowl.

• Add¼cup(50g)ofoilintothemixtureandrubinuntilfinely

absorbed.

• Addtheyeastpreparationtotheflourmixture,addingthe

lukewarmwatergraduallywhilemixingtoasemi-solidconsis-

tency.

• Coverwithadrytowel/clothandallowtostandfor4minutes

untilthedoughrises.

• Inapanputtherestoftheoilandheatfor7minutesoruntil

theoilbubbleswhenapinchofdoughisdroppedintheoil.

• Shapethedoughintoroundballsandputintothehotoil,

keepturningtocookevenly.

• Deepfryfor3-4minutes.

• Removefromoil.

Preparation of sugar syrup;

• Mixthesugar,waterandvanillaessenceinacookingpan.

• Putontheheatfor5minutes.

• Stirtopreventsugarfromstickingonthesidesofthepan;the

mixtureshouldbesticky.

• Addthefrieddumplingstothesugarsyrupandstirtocoat

theminthesyrupwhilestillontheheat.

• Swirluntilthesyrupcoversallthedumplings.

• Serveasdesired.

Kaimati (Fried Dumplings)

Kaimatisgettheiruniqueflavourfromthestylewithwhichyeastisappliedonwheatflour.Thistraditional

breakfastdishordaysnackiscommonamongtheSwahiliandBajunicommunitiesandwasinheritedfrom

Arabculture.Itservesthewholefamily.

Ingredients

2cups(280g)wheatflour,refined

2cups(447g)water

½tsp.(3g)vanillaessence,clear

½tsp.(1g)cardamomspowder

1¼tbsp.(12g)yeast,dry

51/8cups(1000g)cookingoil

4tbsp.(56g)sugar

Ingredients

1cup(187g)whitesugar

½cup(116g)water

½tsp.(4g)vanillaessence,clear

Nutrition data per 100 g of recipe:

Energy 1,795kJ/429kcal| Fat21.8g| Carbohydrates52.8g| Protein4.6g| Fibre1.6g|

Vitamin A30mcg| Iron2.1mg| Zinc0.45mg

KFCT Code 15003

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Mahamri(Swahili Doughnut)

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Preparation 1 hour | Cooking 5 minutes | Serves 4

• Breakthecoconutshell,drainthewaterandgratetheflesh.

• Squeezethecoconutmilkfromthegratedcoconutflesh

usingacloth.

• Setasidethethickcoconutmilk.

• Add¼cupofwarmwatertosqueezeoutanyremainingmilk.

• Inabowl,mixapinchofsugarwiththeyeastandaddthe¼

cupofwaterusedtosqueezethelastbatchofcoconutmilk.

Stirandsetasidefor5minutesfortheyeasttorise.

• Inaseparatebowl,mixthedryingredients;sugar,flourand

cardamoms.

• Addtheyeastmixturetothedryingredients.

• Add4tablespoonsofoilandthethickcoconutmilkintothe

yeastanddryingredientsmixture.

• • Kneadthedoughasyouaddtheremainingwatertoa

firmfeel.

• Setthedoughasidefor10minutesforsugartodissolve.

Coverwithacloth.

• Kneadthedoughagaintomixthesugarandtoimprovethe

texture.

• Coverwithadryclothandallowtostandfor30minutes.

• Dividethedoughintosmall-mediumsizeballs.Setthem

asideandcoverwithadryclothfor15minutes.

• Whenwellraised,rollouteachballintoflatdiscsandcut

eachintofourtriangleshapedportions.

• Heattheremainingoilfor15minutesto173°C.

• Frythemahamriandturnafter40seconds.Themahamriwill

turngoldenbrownwhenready.

• Removethefirstbatchofmahamrifromoilandplaceonto

papertowelstodraintheoil.

• Continuefryingtherestinbatchesuntilallaredone.

• Serveasdesired.

Mahamri (Swahili Doughnuts)

ThisisatypicaltraditionalrecipeamongtheSwahilis.Atruedelicacyenjoyedbytheentirefamily,serves

asabreakfastmealaswellasawholedaysnack.Mahamrihasauniquetasteinfluencedbythefreshly

squeezedcoconutmilk.

Ingredients

3½cups(525g)wheatflour,

refined

¾cup(181g)coconutmilk

9tbsp.(123g)whitesugar

1¼tbsp.(12g)dryyeast

1tsp.(2g)cardamom

¾cups(182g)water


Nutrition data per 100 g of recipe:

Energy1,728kJ/413kcal| Fat22.1g | Carbohydrates 46.6g│| Protein6g │| Fibre2.1g│

VitaminA41mg│| Iron2.8mg│| Zinc0.56mg

KFCT Code 15004

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Enriched Mandazi (East African Doughnuts, Enriched)

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• Putflour,salt,sugarandlemonrindintoabowland

mix.

• Mixallthewaterwiththemilkandwarm.

• Addmargarineintothedryingredientsandrubin.

• Addeggsontothedryingredientsandmix.

• Addthewarmdilutedmilkintothebowlandkneadthe

mixtureintoasoftdough.

• Coverthedoughwithadumpclothfor40minutes.

• Heatallthecookingfatinapotfor10minutesoruntil

theoilbubbleswhenapinchofdoughisdroppedin

theoil.

• Rolloutthedoughintothedesiredthickness;abouta

¼ofaninchthick.

• Cutthedoughintopreferredshapes.

• Gentlydropthecut-outpiecesintothehotoil.

• Fryonesideuntilgoldenbrownandturn.

• Removefromoilandplaceontopapertowelstodrain

anyexcessoil.

• Repeattheprocesswiththerestofthepieces.

• Serveasdesired.

Nutrition data per 100g of recipe:

Energy1,590kJ/379kcal|│Fat16.1g│|Carbohydrates49.9g│| Protein 7.6g│| Fibre2.2g│

VitaminA90mcg │| Iron3.3mg|│Zinc 0.66mg

KFCT Code 15124

Enriched Mandazi (East African Doughnuts, Enriched)

Apopularsnackamongurbandwellersacrossthecountry,enrichedmandaziisadoughnutmadewith

eggsplusfreshmilkandconditionedwithmargarine;itisafavouritebreakfastitemfortheentirefamily.

Ingredients

7cups(1063g)self-raisingwheatflour

3eggs(179g)

9tbsp.(118g)margarine

Rindfrom2lemons(15g)

¾cup(144g)sugar

½tsp.(2g)salt,iodized

7cups(1039g)cookingfat

11/3cups(289g)cowmilk

1¼cups(282g)water

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Basic Mandazi (East African Doughnuts, Basic)

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• Putthewheatflourintoabowl,addbakingpowder

andsugar.

• Add31/3ofcupswaterandmixproperlytomakesoft

dough.

• Add4tablespoonsofcookingoilandcontinueknead-

ing.

• Coverandleavetostandfor40minutes.

• Rolloutthedoughandcutintodesiredshapes

• Addtherestofthecookingoilintothepot/deepfry-

ingpanandheatfor10minutes(useapieceofdough

totest).

• Carefullydropthecut-outpiecesintothehotoiland

fryuntilgoldenbrown.

• Repeattheprocessforallthepieces.

• Removefromoil,placeonpapertoweltodrainany

excessoil.

• Repeattheprocesswiththerestofthepieces.

• Servewithahotbeverage.


Energy 1,430kJ/340kcal│|Fat12.9g│|Carbohydrates48.7g│| Protein6.4g│| Fibre2.1g│

Vitamin A48mcg|│ Iron3.5mg|│Zinc0.52mg

KFCT Code 15125

Basic Mandazi (East African Doughnuts, Basic)

YouwillfindthisrecipeinanyhomeacrossKenya.Preferredforitssimplicity,itservestheentirefamilyand

achoiceitemforbreakfast.

Ingredients

7¼cups(953g)all-purposewheatflour

3tbsp.(48g)bakingpowder

2/3cup(128g)sugar


31/3cups(723g)water

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Meat Samosa (Sambusa ya Nyama)

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Preparation 1 hour | Cooking Time 1 hour | Makes 28

Meat Filling:• Putthemeatinapanoverafire.Stircontinuously.• Whenthejuicesstartoozingoutfromthemeat,covertocook.• Finelychoptheleek,corianderandcrashthegarlic.Mixthem

togetherinabowl.• Addsaltandchillitothemeatafterabout10minutes.• Continuestirringandcrushingthemeattopreventitfrom

formingballs.• Cookthemeatuntilitdries.• Addtheleek,garlicandcorianderafter4minutesandstir.• Removefromthefireafter1minute.• Letthemeatcoolbeforeusingittofillthecasings.

KFCT Code 15025


Energy1,854kJ/443kcal|│Fat 22.2g│|Carbohydrates40.5g|│Protein18.8g│|Fibre3.1g│

Vitamin A66mcg│|Iron11.5mg|│Zinc2.99mg

Meat Samosa (Sambusa ya Nyama)

NothingmoredeliciousliketheKenyanmeatysamosa!Mainlyanurbandish,themeatysamosaservesas

abreakfastitemandawholedaysnack.Itisenjoyedbytheentirefamily.

Ingredients

½kgmincedbeef

30gcoriander,fresh

1stem(356g)leek,unpeeled,raw

1clove(5g)garlic,unpeeled,raw

¼tsp.(1g)chillipepper,fresh,raw



1¼cups(264g)water

3cups(572g)cookingoil

Samosa pocket preparation:• Put2½cupsflourinabowlandadd1cupcold

water.Mixintoamediumsoftdough.• Turndoughontoaflatsurfaceandkneadthor-

oughlyuntilsmooth.• Makeathicklongroll,cutinto9piecesand

makethepiecesintosmallballs.• Rollouttheballs,oneatatimeintodesired

thickness.• Flourthesurface,slightlyoilthetopofeach

rolled-outballandstackthemontopofeachother.Continueuntilallthepiecesareplaced.

• Stitchtheedgesbypokinglightholes.• Rollthemouttogethertoonelargeroundpiece.• Heatashallowpanandtoasttherolleddough

for2minutesperside.Iftheshallowpanistoosmall,cuttherolled-outdoughtofit.

• Toasteachsidelightly,peelingoffeachlayeraftertoastinguntilallthe9piecesareseparated.

• Cuttriangularshapesoneachseparatedpiece;foldeachofthetriangularpiecesintoanenve-lopeandsealtheedgeswithapreparationofwheatflourpaste.

To make the paste:• Thepasteisusedtosealtheenvelopes.• Mix¼cupofwaterand½cupofflourtomakea

thickpaste.• Makethecasingsusingthepastetobondandseal

theedges.

Filling the Samosa:• Spoonthecooledmeatfillingintothecasingsand

sealofftheedgesusingthepaste.• Donotoverfillthecasingstopreventitanytearsor

ripsonthem.

Cooking:• Heattheremainingoilinadeeppanupto170°C

orabout6minutesoruntiltheoilbubbleswhenapinchofdoughisdroppedintheoil.

• Carefully,deepeachsamosaintothehotoilandcookwhileturninguntilgoldenbrownonbothsides.

• Removefromthehotoilmakingsuretoletanyexcessoildrainbackintothepan.

• Placeontopapertowelstodrainanyexcessoil.• Repeattheprocessuntilallthesamosasare

cooked.• Serve.

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Vegetable Samosa (Sambusa ya Mboga)

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KFCT Code 15026

Preparation 1 hour | Cooking 1 hour 30 minutes | Makes 23Samosafillingpreparation:• Washandfinelychopthecabbage.• Peelthecarrots,washandgrate.• Peeltheonionandchop.• Peelgarlicandginger,thenwashandcrushwitha

mortarandpestle.• Washpeasandboilin2cupsofwaterfor15min-

utes.


Energy 1,361kJ/325kcal|│Fat13.1g|│ Carbohydrates40.2g│| Protein8.5g│|Fibre6.2g│


Vegetable Samosa (Sambusa ya Mboga)

Thisvegetariansamosaismadewithvegetablesinseasonandheavilyspiced,givingitadeliciouslygreat

taste!Lovedforitshealthconsciousness,thevegetablesamosaservesasanall-timesnackandmainly

enjoyedbythewholefamily.

Ingredients557gcabbage1headgarlic,fresh(42g)4onions,redskinned,raw,unpeeled(389g)2carrots,orange,raw(307g)3piecesginger,fresh,(34g)3cups(363g)gardenpeas,green,raw3¾cups(825g)water4¼cups(608g)wheatflour,refined1½tsp.(7g)salt,iodized1½tsp.(2g)greenchilli,fresh41/3cups(857g)cookingoil

Vegetable filling cooking:• Inapot,heat4tablespoonsofoilfor2minutes.• Addonionstocookfor12minutes.• Addgarlic,gingerandthegreenchilli.Cookfor3

minutes.• Addcarrots,stirandcovertocookfor2minutes.• Addcabbage,andstir.Cookfor1minute.• Addsalt,stirandcookfor1minute.• Addpeasandcookfor1minute.• Removefromheatandletthiscoolbeforefilling

thepockets.

Samosa pocket preparation:• Put3½cupsofwheatflourinabowlandadd1

cupofcoldwater.• Mixtheingredientsandkneadtoasoftdough.• Dividethedoughandrollintomedium-sizedballs.• Lightlydusttherollingsurfacetopreventthe

doughfromstickingontotheworkingsurface.Flattentheballsandapplyalittleoilontothesurfaceofeachofthespreaddoughandstackthreepiecestogether(theoilwillhelpthelayerstoseparatelater).

• Rollouteachstackintothindiscs.• Placeacircularplateontherolled-outdough

andtrimtheedgestoformacirclethesizeoftheplate.

• Placeapanonthefireonhighheatfor1minute.• Placetherolled-outdoughontothehotpanand

lightlycookeachsidefor1minute.• Separateeachlightlycookedlayer(previously

placedontopofeachother),placeintoawide

bowlorplateandcovertopreventthemfromdry-ing.

• Spreadthenextbatchofstackeddiscsandcookfor1minuteoneachside.

To make the paste:• Thepasteisusedtosealtheenvelopesasabond-

ingagent.• Mix¾cupofwheatflourand¾cupofwaterto

makeapaste.• Makethecasingsusingthepastetobondandseal

theedges.• Foldthelayerspreviouslycoveredinto2,cutinto

halfandthenintoquarters.• Takeaquarterandfolditintoasamosacaseand

applythepastetoholdtheedgestogether.• Repeatthisfortherestofthebatches.

Filling the Samosa:• • Takeeachpieceandfillinthepocketinthe

previouslypreparedvegetables.• • Usethewheatflourwaterpastetosealthe

samosacase.

Cooking:• Puttheremainingoilontoapanandheatfor17

minutesoruntiltheoilbubbleswhenapinchofdoughisdroppedintheoil.

• Dropthesamosagentlyintotheoilandcookeachsidefor2minutesuntilgoldenbrown.

• Removefromtheoilandplaceoverkitchentowelstodrainanyexcessoil.

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Pancakes (Chapati za Maji)

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Preparation 20 minutes | Cooking 30 minutes |

Makes 9

• Putthewheatflourintoabowl.

• Dissolvesugarintothemilkthenpourthesugarand

milkmixtureintotheflour.

• Addallthewater.

• Startmixingthepancakebattereitherusinganegg

whiskorwoodenbowl.

• Mixwelluntilitcomestoasmoothconsistency.

• Breakeggsandaddintothemixtureinthebowl.

• Continuemixinguntileverythingissmoothandwith

nolumps.

• Putthefryingpanontothefireandletitheatfor2

minutes.

• Pourbatterintothefryingpan.

• Pourjustenoughforittomouldintotheshapeof

thepan.

• Letthebattersetononesideandthenturnover

after2minutes.

• Onceyouturnover,applycookingoilontothe

pancakeandspread.

• Turnoverandrepeatthesameprocedureforthe

otherside.

• Keepturningasneededuntilitcooksonbothsides

(turnsgoldenbrownandiscookedontheinside).

• Removefromthefireandplaceonpapertowelson

aplate.

• Repeattheprocessuntilallthebatterisfinished.

• Serve.


Energy 1,136kJ/270kcal│| Fat 8.5g│|Carbohydrates39.2g|│Protein8.3g|│ Fibre1.7g│

Vitamin A77mcg│| Iron2.9mg│| Zinc0.83mg

KFCT Code 15027

Pancakes (Chapati za Maji)

Thisisapopularrecipeamongurbandwellersbutalsocommonacrossthecountry.Itislovedforitssim-

plicityandeaseofpreparationasabreakfastdish.Pancakesareeatenbytheentirefamily.

Ingredients

3cups(433g)wheatflour,refined,all

purpose

2eggs,whole(112g)

21/3cups(528g)cowmilk,fresh

1/8cup(22g)sugar,white

11/3cups(303g)water

¾cup(160g)cookingoil

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Drop Scones

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KFCT Code 15029


Makes 40

• Putthewheatflourintoamixingbowl.

• Rubinthemargarineuntilfine.

• Dissolvesugarintothemilkandstir.

• Addthesugarandmilkmixtureintotheflour.

• Stirthenaddallthewatertillitissmoothwithno

lumps.

• Breaktheeggsandaddintothemixture.

• Addapinchofsaltand1tablespooncookingoil.

• Continuestirringuntilitisevenlymixed,anditstarts

tobubble.

• Theconsistencyofthismixtureshouldbethickerthan

thatofpancake.

• Heatthepanfor3minutes.

• Putalittlecookingoilintothepan.

• Pourascoopatatimeofthebatterontothepanuntil

thesurfaceofthepaniscoveredbythebatter.

• Letthebatterdropssetononesidethenturn.

• Addalittleoilandkeepturninguntilthedropsturn

goldenbrown.

• Removefromfireandplaceonpapertowelsonatray.

• Repeattheprocesstillallbatterisfinished,

• Allowtocoolandserve.


Energy1,869kJ/449kcal│|Fat29.8g│|Carbohydrates37.4g│|Protein7.1g│| Fibre 1.4g│

Vitamin A 88mcg|│ Iron 2.4mg│|Zinc0.69mg

Drop SconesCommonlyreferredtoas“Drops”,thesesconesacquiredtheirnamefromthewaythebutterisplaced

onthepanduringcooking.Averypopulardishintheurbanareas,dropsconesareservedasabreakfast

snack.Theyareenjoyedbytheentirefamily.

Ingredients3 cups (398 g) wheat flour, self-raising3 eggs, whole (183 g)1 3/4 cups (392 g) cow milk½ cup (93 g) sugar, white1/3 cup (63 g) margarine½ cup (121 g) water1 pinch (2 g) salt, iodized1 ½ cups (293 g) cooking oil

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Qita(Maize & Wheat Flour Pancake)

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KFCT Code 15042

Preparation 2 hours 30 minutes | Cooking 40 minutes |

Serves 4

• Measurewheatflour,maizeflour,yeast,waterandsalt.

Mixtheflours(wheatandmaize)inabowlandaddthe

salt.

• Heatthewaterinapanuntilwarm.Add¼cupofthe

waterintotheyeast.Createaholeintheflourandpour

intheyeastmixture.

• Mixproperlyusinghands.Keepaddingtherestofthe

watertotheflourgraduallyandmixingbyhand.

• Setasidetorisefor2hours.

• Meltthebutterinacookingpot.Addcrushedgarlicand

mixedspices.

• Oncetheyareevenlymixed,removefromthefireand

sievetoremoveresidue.

• Addthebutterpreparationtotheflourmixtureandstir

untilevenlymixed.

• Heatacookingpanfor4minutes.Usingasmallsoup

spoon,pour2scoopsofthebatterontotheheatedpan.

• Usingyourhands,spreaditoutintothedesiredthick-

ness.

• Coverthepan.After3minutes,itwillhaveturnedgold-

enbrown.Flipitover.

• After2minutes,flipitoveragain.

• Keepturningoveruntilithardens.

• Adddesiredbatterandspread.Onepiecetakes8min-

utestocook.

• Again,pour2scoopsontothepan.Usingthehands,

spreadtodesiredsize.

• Repeatprocessuntilallthebatterisused.


Energy1,017kJ/241kcal│|Fat5.6g│|Carbohydrates41.2g|│Protein5.1g│|Fibre2.8g│

Vitamin A62mcg│ Iron2.8mg|│ Zinc1.81mg

Qita (Maize & Wheat Flour Pancake)

QitacommandsrespectamongtheBurji’sasabreakfastdishandanall-daysnack.Uniquelypreparedwith

amixofcornandwheatflour,Qitaisdeliciouslyspicedandisenjoyedbytheentirefamily.

Ingredients


3cups(533g)maizeflour,white,re-

fined

1tbsp.(7g)yeast,dry

3¼cups(835g)water

½tbsp.(6g)salt,iodized

4tbsp.(61g)butter,cow

1tbsp.(13g)mixedspices

2clovesgarlic(2g)

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Mkate Kuta

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KFCT Code 15135

Preparation 20 minutes | Cooking 1 hour | Serves 4

• Puttheall-purposeflourandtheself-risingflour

intoapot.

• Heat1cupofoilinacookingpotfor5minutes.

• Addheatedoilintotheflourmixturegradually.

• Mixsugarandcardamompowderseparatelyand

thenaddintotheflourmixtureandstir.

• Heatthewaterfor4minutesoruntilwarm.Addall

thewatergraduallywhilekneading.

• Kneadthemixturetothedesiredconsistencyor

untilasoftdoughisachieved.

• Coverthedoughandsetasidefor20minutesto

allowthesugartodissolve.

• Kneadthedoughagainforsugartomixevenly.

• Dividethedoughinto2balls.

• Spreaditoutintoatleast1-inchthickness,cutit

lengthwaysandlaterintosmallcubes.

• Heattheremainingoilinafryingpanfor10min-

utesoruntilhot.

• Gentlydropthepiecesintothehotoil.

• Cookuntilgoldenbrownandturn.

• Repeatthisforallthepieces.

• Removefromoilandplaceonpapertowelsto

draintheoil.

Thenutrientcontentofthisdishcouldnotbeestimatedduetomissingyieldfactors.

Mkate KutaThisisatypicaltraditionalrecipeamongtheKenyanNubian’s.Mainlyservedasabreakfastsnack,Mkate

Kutawastraditionallyservedontheweddingdaytoescortthebride.Itiscommontothisdayamongthe

Nubian’sasasnackfortheentirefamily.

Ingredients

3½cups(531g)wheatflour,all-purpose

3½cups(563g)wheatflour,self-rising

1½cups(293g)sugar


1¼tsp.(2g)cardamompowder

3½cups(783g)water

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Tosti Mayai (Egg Toast)

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KFCT Code 15028


Makes 4

• Breakeggsintoacleanbowl,addsaltandbeat.

• Heatawidepanfor1minuteonhighheat.

• Putoilandspreaditintothepan.Heattheoilfor

1minute.

• Dipbreadslicesintotheeggs,turntocoatboth

sidesofeachslice.

• Gentlyplacealltheegg-soakedbreadslicesonto

thegreasedpan.

• Cookeachsidefor1minute.

• Removefromheatandserve.


Energy1,175kJ/280kcal│|Fat10.7g|│Carbohydrates32.4g│|Protein12.5g│|Fibre1.9g│

Vitamin A106mcg|│Iron2.1mg|│Zinc1.20mg

Tosti Mayai (Egg Toast)

Eggontoastisapopularrecipeusedtoenrichbreadamongurbandwellers.Itispreparedbysimply

dippingbreadslicesonbeatenegg,thenfryingonlightlyoiledpan.Mainlyservesasabreakfastitemand

iseatenbytheentirefamily.

Ingredients

2eggs,whole(134g)

1/8tsp.(1g)salt,iodized

1/8cup(28g)cookingoil

4slicesbread,white(123g)

28

Oatmeal

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KFCT Code 15122

Preparation 5 minutes | Cooking 5 minutes | Serves

4

• Putthewholeamountofoatsandallthewater

intoapotandplaceonthestove.

• Addalittlesalttotaste.Bringtoboilwhilestirring

continuously.

• Boilfor1minute,removefromheatandcover.

• Serve.


Energy 351kJ/83kcal |│ Fat 1.7g│|Carbohydrates12.9g│| Protein2.4g|│Fibre3.5g│

Vitamin A 0mcg|│ Iron1.0mg|│ Zinc0.71mg

OatmealThisquicktopreparerecipe,iseatenmainlyforbreakfastandiscommonamongurbandwellers.Itis

eatenbytheentirefamily.

Ingredients

1cup(119g)oats

21/3cups(529g)water

¼tsp.(1g)salt,iodized

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Chai ya Maziwa (Mixed Tea)

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Preparation 5 minutes | Cooking 1 hour |

Makes 17 cups

• Bringallthewatertoaboil.

• Addthetealeavesandcontinuetocookfor5

minutes.

• Addmilkandbringtoaboil.

• Addsugar,stirandbringtoaboil.

• Turnofftheheatandsieve.

• Servewhilehot.


Energy153kJ/36kcal|Fat 1.2g│|Carbohydrates5.4g│|Protein1.1g|│Fibre0.0g│

Vitamin A 14mcg|│Iron 0.0mg|│Zinc0.21mg

KFCT Code 15081

Chai ya Maziwa (Mixed Tea)

Thisisthemostpopularnon-alcoholicbeverageinKenya.Enrichedwithfreshmilk,itisdrunkasabreak-

fastbeverageandenjoyedbytheentirefamily.

Ingredients

13cups(2968g)water

4½cups(1020g)cowmilk

¾cup(139g)sugar

3tbsp.(12g)tealeaves

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Vimumunya vya Chumvi

(Pumpkin & Coconut Milk)

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KFCT Code 15064


Serves 4

• Peelthepumpkinandcutintochunks.

• Putpumpkinintoapot,addallthewaterandstart

cooking.

• Addsaltandbringtoboilfor15minutes.

• Addcoconutmilkandboilfor5minutes.

• Removefromheat.

• Serve.


Energy297kJ/72kcal│|Fat4.9g│|Carbohydrates4.6g|│Protein1.3g│| Fibre1.9g│

Vitamin A88mcg|│ Iron0.3g|│Zinc 0.25mg

Vimumunya vya Chumvi (Pumpkin & Coconut Milk)

“Vimumunya”isaSwahiliwordthatconnotesthewaythisdishiseaten.Itisapumpkinmealthatiscom-

monamongcommunitiesatthecoastalregionparticularlyamongtheMijikendacommunity.Itisservedas

amaincourseamongtheMijikendaandasadessertamongtheBajunicommunity.

Ingredients

Pumpkin,raw(739g)

1tsp.(6g)salt,iodized

11/8cups(253g)coconutmilk

1cup(223g)water

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2.Porridges

35


2. Porridges

Kenya is well known for her age-old varieties of porridges. Being a tropical country, grains thrive very well,

and it is no wonder they form part of Kenyan staples. These grains include finger millet, sorghum, bulrush

millet and maize. Cassava is also commonly used as an ingredient in porridge recipes among western and

coastal communities particularly Luhya, Kuria, Luo and Kamba. Some of the local names for porridge recipes

include Usuu, ucuru and busara.

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Maize Porridge (Uji wa Mahindi)

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KFCT Code 15001


• Put5cupsofthewaterintothecookingpot,coverand

heatuntilitboils.

• Meanwhilemixthemaizeflourwith2cupscoldwater

separately.Usecoldwatertoavoidforminglumps.

• Stiruntilsmooth.

• Addthemixtureintoboilingwaterwhilestirringand

continuestirringtoavoidforminglumps.

• Allowtocookfor3minutes.

• Addmilkandcookforafurther7minutes.

• Servehot.


Energy221kJ/52kcal│|Fat 1.1g|│Carbohydrates8.5g│|Protein1.5g|│ Fibre1.1g│

Vitamin A7mcg│| Iron 0.3mg|│Zinc 0.33mg

Maize Porridge (Uji wa Mahindi)

WholemaizeflourhasbeenusedformanyyearsbymanycommunitiesinKenyatoprepareporridge.

Enrichedwithmilk,italsoservesasaninfantdish.

Ingredients

1¾cups(236g)wholemaizeflour,

white

7cups(1513g)water


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Sorghum, Finger Millet, Maize Flour

Porridge

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KFCT Code 15002


• Mixthewholemaizeflour,sorghumflourandfinger

milletintoabowl.

• Add2cupsofcoldwaterintotheflourmixture,stir

untilsmoothusingawoodencookingstick.

• Bring5cupsofwatertoboilinacookingpot.

• Afterthewaterhasboiled,addthemixtureasyou

stir.Keepstirringtoavoidforminglumps.

• Addmilkafter10minutesofcooking.

• Keepstirringuntilcooked.Iftheporridgeistoothick

addalittlewater(¼cup)oruntildesiredconsistency

isachieved.

• Servehot.


Energy 174kJ/41kcal|│Fat 0.9g│| Carbohydrates 6.3g│|Protein1.3g|│Fibre 1.3g│

Vitamin A7mcg|│Iron 0.5mg│|Zinc0.27mg

Sorghum, Finger Millet and Maize PorridgeThisrecipeismadefromamixtureof3grainsgroundtogetherintoflour.Itisrichinnutrientsandisen-

richedwithmilk.PopularamongmanyhouseholdsinKenyaasafamilydish,theporridge,servesinfants/

children.

Ingredients

8tbsp.(83g)sorghumflour,whole

6½tbsp.(68g)fingermilletflour,

whole

8¼tbsp.(82g)maizeflour,whole,

white


7¼cups(1833g)water

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Cassava Porridge (Uji wa Muhogo)

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KFCT Code 15013


Serves 6

• Boil6cupsofwaterinapotfor6minutes.

• Inaseparatebowl,add2½cupsofwatertothecas-

savaflourandmixtoamediumpaste.

• Addthepastetotheboilingwaterandstircontinu-

ouslyuntilthemixtureboilstopreventlumps.

• Continueboilingfor13minutesandaddsugar.

• Stir,removeandservetheporridge.


Energy 121kJ/28kcal|│Fat 0.0g│|Carbohydrates6.8g|│Protein0.1g│|Fibre 0.3g│

Vitamin A0mcg |│ Iron0.1mg│|Zinc0.05mg

Cassava Porridge (Uji wa Muhogo)

TheancientcassavahasbeenatraditionalstapleinmostKenyancommunities,particularlyWesternand

Coastalregions.Driedandgroundintofineflour,cassavamakesrefreshingporridgefortheentirefamily.

Ingredients

10tbsp.(100g)cassavaflour

2tbsp.(22g)sugar

8½cups(1840g)water

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Finger Millet Porridge

(Uji wa Wimbi)

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KFCT Code 15014


• Boil5cupsofwaterinapot.

• Inaseparatebowl,add2cupsofwatertothefinger

milletflourandmixtoamediumpaste.

• Addthepastetotheboilingwaterandstirtoprevent

lumpsfromforming(dothisuntilthemixtureboils).

• Leavetoboilfor5minutesandaddsugar.

• Stir,removeandservetheporridge.


Energy 168kJ/40kcal│| Fat 0.2g |│ Carbohydrates 7.2g │| Protein 0.7g │| Fibre2.1g│

Vitamin A 0mcg │| Iron 1.1mg|│ Zinc 0.16mg

Finger Millet Porridge (Uji wa Wimbi)

Thisporridgeismadefromthetinyfingermilletgrainbestknownforitscharacteristicbrowncolourand

goodsourceoffibre.ItiscommoninWesternandEasternpartsofKenya.Thisporridgeispreparedfrom

carefullycleanedanddriedfingermilletgrains.Itiscommonlyenrichedwithmilkorsugarandserves

childrenandadultsalike.

Ingredients

1cup(123g)fingermilletflour,whole

2½tbsp.(35g)sugar,white

7cups(1509g)water

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Bulrush Millet Porridge (Uji wa Mawele)

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KFCT Code 15015


Serves 4

• Put31/3cupsofwaterinapotandbringtoaboil.

• Inaseparatebowl,add1cupofwatertobulrush

milletflour.Stirtoasmoothlightconsistency.

• Addthepaste/mixturetotheboilingwaterwhile

stirringtopreventlumps.Stiruntilthemixturestartstoboil.

• Addsugarafter5minutesandcontinuestirring.

• Cookfor13minutesandthenremovefromfire.


Energy350kJ/83kcal│| Fat 1.0g│|Carbohydrates 15.7g|│Protein2g|│Fibre1.6g│

Vitamin A0mcg│|Iron 6mg│| Zinc0.77mg

Bulrush Millet Porridge (Uji wa Mawele)

ThisrecipeiscommonamongtheBantucommunitiesparticularlyinEasternpartofKenya.Bulrushmillet

isarichgrain.Itsporridgewastraditionallyaspecialtreatduringpassageritesceremoniesforyoung

boys.Inmoderntimes,thisporridgeisconsumedbybothchildrenandadults.

Ingredients

11/3cups(176g)bulrushmilletflour

2tbsp.(29g)sugar

41/3cups(940g)water

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Rice Flour Porridge(Uji wa Mchele)

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KFCT Code 15016


Serves 6

• Inapot,mix6cupsofwaterwithcardamompowder

andbringthemixturetoaboilfor5minutes.

• Inaseparatebowl,add2cupsofwatertotherice

flourandmixtoasmoothpaste.

• Addthepastetotheboilingwatergraduallyandstir

continuouslytopreventlumps.

• Cookwhilestirringfor3minutesthenaddthecoco-

nutmilk.

• Stirandaddsugar.

• Add1/8cupofwaterwhilestirringtoasmoothme-

diumconsistencyfor3minutes.

• Removefromheat.


Energy235kJ/56kcal│|Fat1.3g│|Carbohydrates10.2g|│Protein0.6g|│ Fibre0.2g│

Vitamin A 0mcg|│Iron 0.1g|│Zinc 0.11mg

Rice Flour Porridge (Uji wa Mchele)

RiceflourporridgeisanativeinfantporridgeamongtheSwahilisinKenya.Itiswonderfullyflavouredand

enrichedwithcoconutmilk.

Ingredients

1cup(140g)riceflour

3½tbsp.(49g)sugar

½tsp.(1g)cardamompowder

2/3cup(140g)coconutmilk

81/8cups(1780g)water

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Cassava, Finger Millet & Sorghum Porridge

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KFCT Code 15012


Serves 4

• Blendthecassava,redsorghumandfingermillet

flourevenly.

• Add1½cupsofwatertotheblendedfloursgrad-

uallytoamediumconsistency.

• Inaseparatepot,bring6cupsofwatertoaboil.

• Addthepastetotheboilingwaterandstiruntil

themixturethickensandstartstobubbletopre-

ventlumpsfromforming.

• Addsugar,stirandleaveittoboilfor10minutes.

• Removefromfireandservehot.


Energy 194kJ/46kcal│ Fat0.1g│|Carbohydrates10.2g|│Protein 0.5g│|Fibre1.0g│

Vitamin A 0mcg|│Iron0.4mg│|Zinc0.12mg

Cassava, Millet & Sorghum PorridgeThisrecipeiscommonamongcommunitiesthatgrowcassava.Driedandgroundcassavaismixedwith

sorghumandmilletflourtopreparetheporridge.Itisconsideredafamilydish.

Ingredients

1/3cup(46g)cassavaflour

2½tbsp.(26g)redsorghumflour

2½tbsp.(25g)fingermilletflour

3tbsp.(46g)sugar

7½cups(1607g)water

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Finger Millet & Sorghum Porridge

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KFCT Code 15119

Preparation 3-5 minutes | Cooking 15 minutes | Serves 4

• Boil3cupsofthewaterinapot.

• Mixthefingermilletandthesorghumflourinabowl,

add1½cupsofmilkandstirtoattainasmoothconsis-

tencywithoutlumps.

• Addthemixtureintotheboilingwaterandstircontinu-

ouslyuntilitboils.

• Addtherestofthemilkandwater.

• Continuecookingwhilestirringuntilready(8-10min-

utes).

• Removefromheat.


Energy 311kJ/74kcal│|Fat2.2g│| Carbohydrates9.7g│|Protein2.7g|│ Fibre2.3g│


Finger Millet and Sorghum PorridgeAmixtureofsorghumandfingermilletgrainsprovidesaclassicblendofnutrientsintheporridge.Some-

timesthisporridgeisenrichedwithsugarandmilk.Anexcellentcomplementaryfoodoptioninmostcom-

munitiesinKenya.

Ingredients

1cup(128g)fingermilletflour

5½tbsp.(56g)sorghumflour

31/3cups(749g)milk

31/3cups(733g)water

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Oat Porridge (Uji wa Shayiri)

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KFCT Code 15123


• Put1½cupsofwaterintoacup,addoatflourandstirto

asmoothconsistency.

• Puttherestofthewaterinapotandbringtoboil.

• Addtheflourmixtureintotheboilingwaterandstir.

• Continuestirringwhilecookingfor2minutes.

• Addmilkandheatwhilestirringfor7minutes.

• Addsugarandstirtomix.

• Removeandservewhilehot.


Energy363kJ/86kcal│|Fat1.6g|│Carbohydrates 15.3g|│Protein1.9g│| Fibre1.4g│

Vitamin A11mcg│|Iron0.4mg│|Zinc0.45mg

Oat Porridge (Uji wa Shayiri)

Oatporridgeprovidesahighsatietyvaluetothefamily.Mainlyanurbandish,itisgrowinginpopularityas

aninfantdishbutalsoservesasabreakfastoptionforadults.

Ingredients

5tbsp.(107g)oatmealflour

½cup(105g)sugar

4½cups(990g)water


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“Busara” (Whole Maize flour and Finger Millet porridge)

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KFCT Code 15018

Preparation 5 minutes | Cooking 2 hours | Serves 4

• Heat1½cupsofwater.

• Putthesproutedfingermilletflourand1½cupsof

hotwater.Swirlthemixtureandcoverfor5min-

utes.

• Mixtheremainingdryingredients(purefinger

milletflourandwholemaizeflour).

• Add6cupsofwaterintothedryingredientsand

stirtoachieveasmoothpaste.

• Inacookingpot,addtherestofthewater(13

cups)andbringtoaboil.

• Addthepasteintotheboilingwater,stirandbring

toaboil.Cookfor2minutes.

• Addthecookedporridgemixturetothesprouted

milletmixtureinthegourdandstir.

• Coverthegourdandsetitasidefor1hour30

minutes.

• Servecold.


Energy 170kJ/40kcal|│ Fat0.3g|│Carbohydrates7.3g|│Protein1g│|Fibre2.5g│

Vitamin A0mcg│|Iron1.9mg│| Zinc0.22mg

“Busara” (Whole Maize and Finger Millet Porridge)

AtypicallytraditionalrecipeamongtheKuria’s,Busaraisaveryspecialporridge.Preparedfromkeenly

sproutedfingermilletgrains,Busarahasadistinctflavourandisservedtraditionallyinagourd.Itisgiven

asaspecialdrinktolactatingmothers.Todate,BusaraisthekingofporridgeinKuria.

Ingredients

1cup(130g)maizeflour,whole,white

21/8cups(273g)fingermilletflour

1½cups(194g)sproutedfingermilletflour

20½cups(4455g)water

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Wheat Flour Porridge (Uji wa Ngano)

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KFCT Code 15136


Serves 4

• Put4cupsofwaterintoapotandbringtoaboil.

• Mixthewheatflourand1½cupsofwaterina

separatebowltoasmoothconsistency.

• Addflourmixtureintotheboilingwaterandstir

untilitstartstobubble.

• Mixthepeanutbutterwith½cupofwaterand

addgraduallyintotheboilingporridgewhile

stirring.

• Boilfor3minutesandaddsugar.

• Simmerfor4minutesandserve.


Energy 468kJ/111kcal│|Fat 3.9g│|Carbohydrates16.1g│|Protein 2.5g|│Fibre0.9g│


Wheat Flour Porridge (Uji wa Ngano)

TheNubiancommunityinKenyaconsiderthisrecipespecialtoinfantfeeding.Itisenrichedwithpeanut

butterandsugartogiveasmoothsweettaste.

Ingredients

¾cup(112g)wheatflour,refined

6cups(1286g)water

2/3cup(135g)sugar

½cup(119g)peanutbutter

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3.Rice Dishes

59


3. Rice Dishes

Rice dishes are typical among the Swahili and urban communities. As such, most rice dishes are named in

Kiswahili. For example, the rice dishes that incorporate ingredients like beans, green grams or potatoes

are described as “Mseto”. Rice dishes are eaten in the rural areas occasionally. Pilau is the most common

among the spicy rice recipes in Kenya. Plain rice recipes are also covered in this section. Some communities

incorporate milk in rice recipes as is common among Kalenjin and Swahili communities.

[Process photos for recipes in this category will be added in this space]

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Pilau

(Spiced Rice)

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KFCT Code 15036

Preparation 20 minutes | Cooking 1 hour | Serves

4

• Cutmeatintomediumsizechunks.

• Boilthemeatinalargecookingpotwithallthe

waterfor30minutes,drainthewaterandset

bothmeatandwateraside.

• Prepareandchoponionsandpotatoes,grate

capsicum,poundcoriander,crushgarlicand

ginger.

• Placeeachpreparedingredientinsmallseparate

bowls.

• Toastcuminseedsundermediumheatonadry

panuntiltheystarttobrown.Removefromthe

heatandgrind.

• Toastcardamom,cinnamon,clovesandblack

peppertogetheruntiltheyproduceanaroma.

Grindthem.

• Putoilintothepanusedtoboilthemeat.

• Addonionsintothehotoilandcookfor5min-

utesuntiltheybrown(agolden-browncolour).

• Addgingerandgarlic.Stir.

• Addallbrownedspices;cumin,blackpepper,

cloves,cinnamon,cardamomafter3minutes.

• Addcapsicum,corianderandpotatoesafter1

minuteandstir.Meanwhile,washtherice.

• Addriceandsaltafter3minutesandstirinto

properlymixtheingredients.

• Addwaterdrainedfromboilingthemeat,stirthe

riceandbringthemixturetoboilfor25minutes.

• Addthecookedmeattotheboilingmixture.

Cookfor30minutesandserve.


Energy895kJ/213kcal│|Fat9.4g│|Carbohydrates24.8g|│Protein 6.9g|│ Fibre1.1g│

Vitamin A 5mcg│| Iron 1.3mg|│Zinc 1.24mg

Pilau (Spiced Rice)

PilauisthekingoftraditionalricecuisineamongtheSwahilicommunity.Culturally,itisamustcookdish

onFridayparticularlyduringlunch.Itisenjoyedbytheentirefamilyandoftenservedwithtomatoes,on-

ionsandchilliessaladcommonlyknownas(“kachumbari”orsalsa)andaccompaniedwitharipebanana.

Thistastefullyspiceddishischaracterizedbywholepotatoesandmeatchunksaskeyingredients.

Ingredients

31/3cups(595g)rawwhiterice

½kgbeef

10seeds(1g)cardamom,whole

5sticks(3g)cinnamon,whole

5seeds(1g)blackpepper,whole

5seeds(1g)cloves,whole


2tbsp.(11g)cumin

4potatoes,unpeeled,raw(840g)

3onions,redskinned,unpeeled,raw(387g)

5cloves(17g)garlic,whole

1root(23g)ginger

½greencapsicum(115g)

62gcoriander,fresh

8¼cups(1788g)water

1½cups(293g)cookingoil

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Mseto wa Maharagwe (Rice with Beans)

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KFCT Code 15038

Preparation 2 hours 45 minutes | Cooking 3 hours

45 minutes | Serves 6

• Soakthebeansin13¼cupsofwaterfor2hours

35minutes.

• Boilthesoakedbeansfor3hours.

• Peel,washandcutonionsandtomatoesseparate-

ly.

• Frytheonionsincookingoiluntilgolden-brown,

addthetomatoesuntiltheyhavecookeddownto

apaste.

• Addsalttotaste.

• Addthepreviouslyboiledbeansandstiruntil

evenlymixedandwellcoatedwiththetomatoes.

• Add8cupsofwaterandletitboil.

• Washriceuntilwaterrunsclear.

• Addrice.Whenitstartsboiling,reducefireandlet

itcookonlowheatfor20minutes.

• Removeandservehot.


Energy807kJ/193kcal|│Fat 7.9g│|Carbohydrates 23.5g│|Protein5g|│Fibre3.8g│

Vitamin A 3mcg|│ Iron 1.3mg│| Zinc 0.76mg

Mseto wa Maharagwe (Rice with Beans)

“MsetowaMaharagwe”istheSwahilinameforricethatismadewithbeansinonepot.Itisacommon

recipeamongmanycommunitiesinKenya.Mainlypreparedasamainmealduringlunchtime,itiseaten

bythewholefamily.Sometimes,thisdishiseatenforsupper.

Ingredients

3cups(505g)kidneybeans,raw

21¼cups(4600g)water

4cups(684g)rawwhiterice,longgrain

1largeonion,redskinned,raw,unpeeled

(206g)

2tomatoes,red,ripe,raw(226g)

1¼cups(238g)cookingoil

2tbsp.(27g)salt

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Mseto wa Ndengu(Rice with Green Grams)

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KFCT Code 15037

Preparation 15 minutes | Cooking 1 hour 30 minutes |

Serves 6

• Boilthegreengramsin6cupsofwaterfor1hourand

setaside.

• Prepareandfinelychoptheonions.

• Inaseparatecookingpot,add7cupsofwater.

• Addchoppedonionandsalttothewaterandbringtoa

boilfor10minutes.

• Addthericetotheboilingmixtureandcookuntilthe

waterstartstodryup.

• Addthegreengramsandreduceheat.Cookfor8min-

utes.

• Addthecoconutmilkandstirafter2minutes.

• Leavecoveredoververylowheattodryfor10minutes.

• Turnofftheheatandservehot.


Energy 433kJ/103kcal │| Fat 1.3g │| Carbohydrates 18.4g │| Protein 3.7g│| Fibre 1.5g │

Vitamin A 1mcg│| Iron 0.8mg│| Zinc 0.48mg

Mseto wa Ndengu (Rice with Green Grams)

ThisrecipeisnamedinSwahili“MsetowaNdengu”meaningamixofgreengramsandrice.Itisuniquely

preparedusingfreshlysqueezedcoconutmilk.VerypopularintheKenyancoastalregion,itisservedto

infantsandadultsalikeasamainmealduringlunchordinner.Inothercommunities,thisrecipeispre-

paredwithoutcoconutmilk.

Ingredients

3½cups(621g)rawwhiterice

1¼cups(242g)greengrams

¾cup(180g)coconutmilk

1onion,redskinned,raw,unpeeled(77

g)


13cups(2832g)water

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Swahili Biryani Rice

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KFCT Code 15066(r)


Serves 4

• Takeout2tablespoonsofwaterandputtherestof

thewaterintoacookingpot,addsaltandbringtoa

boil.

• Washthericeandaddintotheboilingwater.Cover

tocookfor10minutes.

• Meanwhilemixthefoodcolourinthe2tablespoons

ofwater.

• Addoilandcookforanother2minutes.

• Addthefoodcolourandsimmerfor13minutes.

• Removefromheat.

• Servewithbiryanistew.


Energy641kJ/152kcal│| Fat 3.2g│| Carbohydrates27.9g|│Protein2.7g|│Fibre0.3g│

Vitamin A0mcg|│Iron 0.3mg│|Zinc 0.47mg

Swahili Biryani RiceThisdishiscommonamongtheSwahilicommunityinKenya.Thecuisineisalsomeatbasedandspecial

emphasisisgiventofindingtherightkindsofrice,spices,meatandherbs.Itissimplysteamedriceeaten

withBiryanistew.Itisparticularlymadeusingthefragrantspeciesofrice.Thiscolourfuldishcanbeserved

forlunch,dinnerorduringweddingoccasions.

Ingredients

53/4cups(1kg)rawwhiterice

82/3(1874g)water

1gfoodcolourpowder,eggyellow


7tbsp.(85g)cookingoil

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Wali wa Kuchemshwa (Boiled Rice)

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KFCT Code 15074

Preparation time 5 minutes | Cooking 40 minutes

‖ Serves 4

• Sortandwashtherice.

• Inacookingpot,boilallthewaterfor2minutes.

• Addsaltandrice.Stirandboilfor10moremin-

utes.

• Reducetheheatandcovertosimmerfor16

minutes.

• Addcookingoiltothericeandstir.

• Coverthericeandallowtosimmeruntilitis

ready.

• Coverwithaluminiumfoil.

• Removefromtheheatwhenreadyandserve.


Energy 584kJ/138kcal│|Fat2.0g│|Carbohydrates 27.2g│|Protein 2.7g|│ Fibre0.2g│

Vitamin A 0mcg│| Iron 0.3mg│|Zinc0.46mg

Wali wa Kuchemshwa (Boiled Rice)

OneofthesimplestwaysthatriceiscookedinKenyaisbyboiling.Thisrecipeiscommonindifferent

communitiesinKenya.Itiseatenbytheentirefamilyoftenaccompaniedbyaproteinrichstewandvege-

tables

Ingredients

52/3cups(1kg)rawwhiterice


¼cup(50g)cookingoil

9cups(1954g)water

70

Wali wa Yasmin (Onion Fried Rice)

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KFCT Code 15075


Serves 4

• Washthericeandsoakin2cupsofwaterfor30

minutes.Drainanddiscardthewater.

• Peel,washandchoptheonionsandfrythemina

separatepanuntilgoldenbrown.

• Boil5½cupsofwaterinapot.

• Addsaltandthericeintotheboilingwater.Cover

tocookfor10minutes.

• Addonionswiththeoilwithwhichitwasfriedin

totherice.

• Coverwithaluminiumfoilandsimmerfor11

minutes.

• Removefromfire.


Energy779kJ/185kcal|│Fat5.1g|│Carbohydrates31.2g|│ Protein 3.2g│|Fibre0.6g│

Vitamin A 0mcg|│Iron 0.5mg│|Zinc0.53mg

Wali wa Yasmin (Onion Fried Rice)

CommonlyknownasWaliwaYasmin,thisrecipeistypicaltotheSwahilicommunity.Itismainlyprepared

duringspecialoccasions.Itisusuallyservedasamaincourseaccompaniedbyavarietyofstewsorbroths.

Itisenjoyedbythewholefamily.

Ingredients

5cups(898g)rawwhiterice

4onions,redskinned,raw,unpeeled(335g)



7½cups(1622g)water

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Mseto wa Viazi (Potatoes in rice)

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KFCT Code 15094


Serves 4

• Peel,washandcutthepotatoesintocubes.

• Peel,washandchoptheonions;washandcut

thetomatoes.

• Peel,washandgratethecarrots.

• Heattheoilinacookingpot,addtheonions

andcookuntilgoldenbrown.

• Addtomatoes,saltandstir;cookuntiltender.

• Addpotatoesandstir.Add11/3cupsofwater;

bringittoaboil.

• Addthegratedcarrotsafter6minutes.

• Addrestofwater(10cups),stirandbringthe

mixturetoaboil.

• Washthericeandsetaside.

• Addthericetotheboilingmixtureandstir.

• Leavethemixturetoboiluntilallthewater

driesup.


Energy469kJ/111kcal│|Fat 1.9g│|Carbohydrates21.1g|│Protein2.2g│|Fibre0.5g│

Vitamin A2mcg|│Iron 0.4mg|│Zinc 0.38mg

Mseto wa Viazi (Potatoes in rice)

ThisisacommonrecipeamongKenyancommunitiesparticularlythoselivingintheagriculturalareas.It

iseatenasamaindishandcanbeaccompaniedbyavegetablesidedish.Msetowaviaziisaverybasic

ricedishandislovedforitseaseofpreparation.Itisnormallyeatenbytheentirefamilyandservesasan

infantdishaswell.

Ingredients

5potatoes,unpeeled,Irish,white,raw(468g)

3carrots,orange,raw(379g)


3tomatoes,red,ripe(240g)

6tbsp.(63g)cookingfat




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Steamed Rice(Wali wa Mvuke)

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KFCT Code 15129


• Sortandsoakthericein2cupsofwaterfor30minutes.

• Drainanddiscardthewater.

• Putthesoakedriceintoacookingpot,addtherestof

thewater(22/3cups)andsalt.

• Bringtoaboilandcookfor20minutes.

• Drainthewaterwhenthericeissemi-cooked.

• Steamfor10minutesonlowheat.



Energy 513kJ/121kcal │| Fat 0.3g│| Carbohydrates 26.7g|│ Protein 2.6g│| Fibre 0.2g│


Steamed Rice (Wali wa Mvuke)

Thespecialstepofsoakingriceinthisrecipegivesadeliciouslyfluffydish.Steamedriceisusuallyaccom-

paniedbyavarietyofstewsincludinglegumebasedstews.ItiscommonamongKenyanIndiansandthe

Swahilis.Usuallyeatenbytheentirefamilyandcanserveaspartofinfantfeeding.

Ingredients

1cup(193g)rawwhiterice



76

Mcheleng(Rice with milk)

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KFCT Code 15116


• Putmilk,allthewaterandcreamintoacookingpot.

• Addsaltandbringthemixturetoaboil.

• Addriceandcookfor20minutesoruntilalltheliquid

driesup.

• Removefromheatandcover.

• Servewhilehot.


Energy 74kJ/176kcal|│ Fat 5.7g│| Carbohydrates 27.2g │| Protein3.9g│| Fibre 0.2g│

Vitamin A44mcg |│ Iron 0.4mg │| Zinc 0.64mg

Mcheleng (Rice with milk)

ThiscreamysmoothdishisuniquetotheKalenjincommunityandiscommonlyknownas‘mcheleng’.Itis

madewithmilkandmilkcream.Lovedforitsconvenience,itisenjoyedbytheentirefamilybutmainlya

delicacyforchildren.Itiseatenmainlyasalunchordinnerdishoftenaccompaniedbyameatorlegume

stews.

Ingredients

2¾cups(500g)rawwhiterice

2¼cups(488g)water

2¼cups(541g)milk,cow

1¼cups(284g)milkcream,cow

1tbsp.(14g)salt,iodized

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4.Mashed Dishes

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4. Mashed Dishes

This category comprises of those recipes which require mashing of all the ingredients together before serving.

Different communities in Kenya traditionally mashed a combined set of ingredients together, perhaps as a

coping mechanism or in order to save cooking time. These dishes were also believed to have a rich nutrient

base and were eaten without any accompaniment. The most common ingredients used in these dishes were

a root (such as potatoes or sweet potatoes or cassava), bananas (green or ripe), a green vegetable, maize, and

a legume.

Different communities have different names for these dishes. For example, Mukimo is common among the

Kikuyu and Meru communities, Mushenye among the Luhya communities, Kimanga among the Taita and

coastal communities.

A very common practice across many communities in Kenya is that most infant dishes are made from this

category. Infant dishes exclude use of hard ingredients such as maize.


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Mukimo

(Fresh Maize, Potato & Pumpkin Leaves)

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KFCT Code 15057

Preparation 15 minutes | Cooking 1 hour 15 min-

utes | Serves 4

• Peelthepotatoesandwash.

• Washthepumpkinleavesandchopfinely.

• Put2cupsofwaterintoapot.Addthepotatoes,

pumpkinleavesandsalt.

• Coverthepotandboilthemixturefor20minutes.

• Addtheboiledmaizeandcovertocookfor10

minutes.

• Removefromfireandmashtoserve.


Energy 457kJ/109kcal│| Fat 1.0g|│ Carbohydrates 18.5g│| Protein3g│| Fibre 6.8g│


Mukimo (Fresh Maize, Potatoes & Pumpkin Leaves)

ThisisacommondishamongtheKikuyu,MeruandEmbucommunities.Ofteneatenforlunchordinner,it

canbeservedwithmeatstew.Thisdishisservedasamainmealtothewholefamily.

Ingredients

6potatoes,unpeeled,Irish,raw(876g)

4bunches(31g)pumpkinleaves

2½cups(479g)greenmaize,white,boiled

2cups(453g)water

2½tsp.(12g)salt,iodized

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Mukimo (Maize, Beans, Potatoes & Pumpkin Leaves)

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Serves 4

• Peel,washandcutthepotatoes.

• Cutthepumpkinleaves.

• Meanwhile,measure7½cupsofpreviously

boiledmaizeandbeansmixture(theratioof

maizetobeansis1:2).

• Putallthewaterintotheemptycookingves-

sel.Addpotatoesandsalt.

• Boilthepotatoesfor20minutesandaddthe

cutpumpkinleaves.Coverthepotandcook

for2minutes.

• Addthecookedmaize-beanmixtureandcov-

ertocookfor20minutes.

• Removefromheatandmashthemixture.

• Servewhilehot.

KFCT Code 15054


Energy 498kJ/118kcal│| Fat 0.7g │| Carbohydrates 20.5g│| Protein 5g│| Fibre 4.8g │


Mukimo (Maize, Beans, Potatoes & Pumpkin Leaves)

ThisrecipeisafamilydishcommonamongtheKikuyu,MeruandEmbucommunities.Itisservedmainly

forlunchordinner.

Ingredients

10potatoes,unpeeled,Irish,white(1386g)

9stalks(81g)pumpkinleaves,raw

7½cups(1182g)whitemaizeandkidney

beans,cooked

42/3cups(999g)water


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Mukimo wa Njahi(Black Beans, Green Bananas & Potatoes)

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KFCT Code 15059


• Boil2½cupsofnjahi(dolichoslablab)in21cupsof

waterfor3hours.

• Peelandwashthepotatoesandgreenbananasinsep-

aratebowls,chopthem.

• Puttherestofthewaterintoaseparatecookingpot.

• Addthechoppedpotatoes,greenbananasandsalt.

• Boilfor10minutes.

• Addthecookedblackbeans,coverandcookfor20

minutes.

• Removefromfireandmash.

Mukimo wa Njahi (Black Beans, Green Bananas & Potatoes)

ThisisadelicacyamongtheKikuyucommunityparticularlyinNyeri.Commonlyreferredtoas“Mukimo

waNjahi”,thisdishwastraditionallypreparedforlactatingmothersandduringoccasionslikedowrycere-

monies.Inmoderntimesitremainsimportantasafamilydishmainlyservedduringlunchordinner.

Ingredients

6(1.2kg)potatoes,unpeeled,Irish,raw

6greenbananas,unpeeled,raw(1kg)

2½cups(497g)njahi,dolichoslablab,

raw,dry

25¾cups(5611g)water



Energy693kJ/164kcal│|Fat0.6g|│Carbohydrates26.5g|│Protein9.5g│|Fibre7.2g│

Vitamin A0mcg|│ Iron3.2mg│|Zinc1.06mg

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Mukimo wa Njahi (Raw & Ripe Bananas)

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KFCT Code 15062

Preparation 10 minutes | Cooking 4 hours 30 min-

utes | Serves 8

• Sorttheblackbeans,washandcookin23cupsof

waterfor4hoursoruntilreadyorsoft.

• Mashtheblackbeansuntilsmooth.

• Meanwhile,peeltheripebananasandsetaside.

• Boilthegreenbananasin2½cupsofwateruntil

theyaresoft.

• Onceready,addthepeeledripebananas.Addthe

restofthewaterandsaltintothemixture.

• Letthewatercometoaboil.Addthismixtureinto

themashedblackbeans.

• Mashuntilsoftandservewhilehot.


Energy636kJ/151kcal│| Fat 0.6g│|Carbohydrates 26.6g|│Protein6.4g│|Fibre6.5g│


Mukimo wa Njahi (Raw & Ripe Bananas)

ThissweetMukimowaNjahiispreparedusingripebananatypicalamongtheKikuyucommunity.Itwas

preparedmainlyforlactatingmothersandduringdowryceremonies.Todate,thisremainsanimportant

recipeamongtheKikuyucommunityandisservedmainlyduringLunch.

Ingredients

51/8cups(1kg)njahidolichoslablab,black

beans,raw,dry

21large(3kg)raw,unpeeledbananas

12large(1.2kg)ripe,unpeeledbananas



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Mashed Potatoes & Bananas

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KFCT Code 15061

Preparation10minutes|Cooking45minutes|Serves4

• Peel,washthepotatoesandbananasintoseparate

bowls.

• Peel,washandchoptheonion.Washandcutthe

tomatoes.

• Heatthecookingfatinapan.Addtheonionintothe

panandcookuntilgoldenbrown.

• Addtomatoesandstiruntilthetomatoesarecooked

ortender

• Cutthepotatoesandbananasandaddintothe

cookingpot.

• Addsalt,coverandkeepstirringatintervals.

• Addallthewaterandbringtoaboil.

• Cookuntilthepotatoesandthegreenbananasare

tender.

• Mashtoasmoothconsistencyandservewhilefood

hot.


Energy750kJ/179kcal│|Fat8.5g│|Carbohydrates22.1g│| Protein2.3g│|Fibre2.6g│

Vitamin A4mcg|│Iron1.4mg|│ Zinc 0.36mg

Mashed Potato and BananasThisrecipeiscommonamongtheKisii,KikuyuandMerucommunitiesduetotheabundanceoftheba-

nanasandpotatoesinthesecommunities.Sometimesitservesasaninfantdish.Whenservedasamain

familydish,itcanbeeatenwithavarietyofstewsorjustavegetabledish.

Ingredients

14largepotatoes,unpeeled,white,Irish,

raw(2kg)

7bananas,raw,unpeeled(1.2kg)

1onion,redskinned,raw,unpeeled(134g)

3tomatoes,red,raw(321g)

1¼cups(186g)cookingfat


31/3cups(734g)water

90

Mushenye (Green Maize and Sweet Potatoes)

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utes | Serves 4

• Boilbeansfor2hoursin21cupsofwater.

• Removehusksandshellthemaizegrainsintoa

bowl.

• Addthegreenmaizeand4cupsofwatertothe

cookedbeans.

• Letthemaizeboiluntilitiscookedforabout1

hour.

• Meanwhilepeelandwashthesweetpotatoes.

• Addsweetpotatoes,peanutbutter,saltandthe

restofthewater.

• Cookthesweetpotatoesinthemaize-beanmix-

turefor1hour15minutes.

• Oncecooked,mash,removefromheatandserve.

KFCT Code 15069


Energy641kJ/153kcal│|Fat 4.1g|│Carbohydrates 17.6g│|Protein7.1g│|Fibre 8.6g│


Mushenye (Green Maize and Sweet Potatoes)

ThisdishistypicaltotheLuhyacommunity.Itisservedasamaindishduringlunchordinner.Traditionally

itwaseatenplainbutcanbeservedwith.Itusuallyservedwithtea.

Ingredients

3¾cups(757g)beans,kidney,dry

2cobs(917g)greenmaize,withhusks

4sweetpotatoes,unpeeled,pinkskin,

raw(1.6kg)


11/3cups(323g)peanutbutter

30cups(6501g)water

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Wukunu(Sweet Potatoes & Dehulled Black Beans)

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KFCT Code 15068


utes | Serves 4

• Sorttheblackbeansandwash.

• Boilthebeansin9cupsofwaterfor1hour20min-

utes(oruntilalmostcooked).

• Whilethebeansboil,peelthesweetpotatoesand

setasidecoveredwithwater.

• Removetheboiledbeansfromfireandsetasideto

cool.

• Oncecoolenoughtohandle,shellthebeans

(removetheouterskin)/youcanalsoblanchafter

coolingthebeanstomakeshellingeasier.

• Puttheshelledblackbeansintoapot,add4½

cupsofwaterandboilfor4minutes.

• Addthepeeledsweetpotatoes,saltandboilfor50

minutesoruntilthesweetpotatoesaretender

• Removefromfireandmashtoasmoothconsisten-

cy.

• Serve.


Energy396kJ/94kcal│|Fat 0.6g|│Carbohydrates 15.8g│|Protein4.1g│|Fibre 4.6g│


Wukunu (Sweet Potatoes & Dehulled Black Beans)

WukunuisatraditionaldishcommoninTaitacommunity.Itwascommonlyservedduringceremoniessuch

asburials,weddings,orotherspecialoccasions.Traditionally,itwaseatenwithoutanyaccompaniment.

Themodernpracticeincorporatessomevegetablesorsalad.

Ingredients

2¼cups(384g)blackbeans,dolichos

lablab,raw,dry

7sweetpotatoes,unpeeled,pinkskin,

raw(1.8kg)



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Kimanga Cha Ndizi(Smoked Green Bananas and Kidney Beans)

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Preparation 1 week (for smoking the bananas us-

ing a charcoal stove) | Cooking 2 hours 20 minutes

| Serves 4

• Boilbeansinallthewateruntiltheyareready.

• Withoutdrainingthewaterusedtocookthe

beans,addthesmokedbananas,coverandcook

for10minutes.

• Addsaltandstir.Cookuntilthebananasaresoft.

• Removeandmash.

• Servewhilehot.


Energy 614kJ/146kcal│|Fat0.9g│|Carbohydrates 24.1g|│Protein 6.5g│|Fibre7.7g│

Vitamin A2mg|│ Iron1.6mg|│ Zinc0.85mg

KFCT Code w

Kimanga cha Ndizi (Smoked Green Bananas and Kidney Beans)

KimangaisatraditionaldishintheTaitacommunityparticularlyinthehighlandpartofTaita.Itiscommon-

lymadefromsmokedgreenbananasthatgivesthedishitscharacteristicflavour.Itisservedduringlunch

ordinnerasamainmealservedtotheentirefamily.Traditionally,itwaspreferredduringdroughtperiod

duetoitsfillingeffectandusuallyeatenplain.

Ingredients

1¾cups(310g)beans,kidney,dry

13greenbananas,peeledsmoked(169g)


19¼(4180g)water

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Kimanga cha Mihogo

(Mashed Cassava and Pigeon Peas)

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KFCT Code 15084

Preparation 10 minutes | Cooking 2 hours 45minutes |

Serves 4

• Sortthepigeonpeasandwash.

• Boil91/3cupsofwaterinapotandaddthepigeon

peas.Boilthepeasuntilsoftorready.

• Meanwhileasthepigeonpeasboil,peelandcutthe

cassavaintoaseparatebowlwithwater.

• Add12cupsofwatertotheboiledpeasandaddthe

cutcassava,andcover.

• Boilfor15-20minutesandaddsalt.

• Coverandcookuntilthecassavaistenderandready.

• Turnofftheheatandmash.

• Servehot.


Energy 823kJ/194kcal|│Fat 0.6g|│Carbohydrates39.6g|│Protein4.8g│|Fibre 5.8g│

Vitamin A4mg|│Iron 1.6mg│|Zinc0.85mg

Kimanga cha Mihogo (Mashed Cassava and Pigeon Peas)

ThisisavariantofthetraditionalKimangaamongthelowlandTaitacommunityandotherdrierpartsof

TaitaborderingtheKambacommunity.Itwasachoicemealduringdroughtandwaslikedforitsfilling

effect.Inmoderntimesitisstillcommonandeatenasamainmealduringlunchanddinnerbytheentire

family.

Ingredients

1½(1.3kg)cassava,unpeeled,raw

3cups(541g)pigeonpeas,dry,raw



98

Mashed Potatoes

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KFCT Code 15103


Serves 4

• Peelthepotatoesandcleanthem.

• Puttheminacookingpot,addsaltandcover

withallthewater.

• Bringtoaboilandcookuntilthepotatoesare

readyandtender.

• Drainanyexcesswater.

• Mashthepotatoestoasmoothconsistencyand

servewarm.


Energy 449kJ/106kcal|│ Fat 0.2g| Carbohydrates 22.8g│| Protein2.5g |│ Fibre 1.7g│

Vitamin A 0mcg|│ Iron 1.4 mg|│ Zinc 0.32mg

Mashed PotatoesThisisatypicalinfantdishamongmanyKenyancommunities.Itisusuallymashedtoalighttextureand

sometimesservedwithaddedmilk.Sometimesagreenleafyvegetablemaybeaddedandmashedto-

gether.

Ingredients

7potatoes,unpeeled,white,Irish,raw(1.25kg)

2¾cups(625g)water

½tbsp.(7g)salt,iodized

100

Mashed Bananas Plain

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KFCT Code 15104


4

• Peelthebananasandcleanthem.

• Putinacookingpot,addallthewaterandsalt.

• Bringthemtoboiluntilthebananasaretender.

• Mashandservewarm.


Energy344kJ/81kcal│|Fat 0.3g|│Carbohydrates16.9g|│ Protein1.2g│| Fibre3.0g│

Vitamin A 0mcg|│ Iron0.6mg│|Zinc 0.19mg

Mashed Bananas PlainThisisatypicalinfantdishamongmanyKenyancommunities.Itisusuallymashedtoalighttextureand


gether.

Ingredients

9unpeeledbananas,green,raw(1kg)

21/8cups(465g)water


102

Enriched Mashed Potatoes

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KFCT Code 15105


Serves 4

• Peelthepotatoes,washandputintoapot.

• Addallthewaterandbringtoaboil.

• Addsaltandcookuntilthepotatoesaretenderand

mostwaterhasevaporated.Leavealittlewaterto

helpinmashing.

• Addmargarine.

• Mashthepotatoesintoasmoothconsistency.

• Removefromheatandservewarm.


Energy591kJ/141kcal|│Fat 6.2g│|Carbohydrates18.6g│| Protein 2g│|Fibre 1.4g│

Vitamin A51mcg│|Iron1.1mg|│ Zinc 0.26mg

Enriched Mashed PotatoesThisisatypicalinfantdishamongmanyKenyancommunities.Itisusuallymashedtoalighttextureand


gether.

Ingredients

7potatoes,unpeeled,white,Irish,raw

(1kg)



6tbsp.(76g)margarine

104

Enriched Mashed Bananas

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KFCT Code 15106


Serves 4

• Peelthebananas,washandputinacooking

pot.

• Addallthewaterandsalt.

• Boiluntilthebananasaretender.

• Addmargarine.

• Mashthebananasintoasmoothconsistency

andservewarm.


Energy568kJ/136kcal |│ Fat 7.8g |│ Carbohydrates 14.3g |│ Protein 1g|│ Fibre 2.6g│

Vitamin A 63mcg |│ Iron 0.5mg│| Zinc 0.16mg

Enriched Mashed BananasThisisatypicalinfantdishamongmanyKenyancommunities.Itisusuallymashedtoalighttextureand


gether.

Ingredients

14greenbananas,raw,unpeeled(1.2kg)

3¼cups(702g)water

¾tsp.(4g)salt,iodized

8½tbsp.(113g)margarine

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Kimito (Mashed Beans & Potatoes)

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KFCT Code 15111


• Sortandwashthekidneybeans.

• Putbeansand23cupsofwaterintoapot.Turnon

theheatandboiluntilthebeansaresoftandready;

about2hours30minutes.

• Meanwhile,peelandwashthepotatoes.

• Removetheboiledbeansandtransfertoabowl.

• Putpotatoesintoapotandspreadthebeansontop.

• Addtherestofthewaterandsalt.Coverandcook

for50minutesoruntilthepotatoesaresoftand

tender.

• Draintheexcesswaterifnecessary.

• Addthecookingoilandmashthecontenttoa

smoothconsistency.

• Servewhilehot.


Energy 537kJ/127kcal│|Fat 0.8g│|Carbohydrates21.6g│| Protein 5.7g│| Fibre5.4g│

Vitamin A0mcg|│Iron 2.2mg|│ Zinc 0.77mg

Kimito (Mashed Beans & Potatoes)

KimitoiscommonamongtheEmbu,KikuyuandMerucommunities.Itisservedasamaindishduring

lunchordinnerandenjoyedbytheentirefamily.Traditionally,thiswaseatendrybutinmoderndaythis

dishissometimesaccompaniedbyvariousstews.Itisalsoservedtoinfantsabove6monthsofage.

Ingredients

10potatoes,unpeeled,Irish,white,raw

(1.9kg)

3cups(515g)beans,kidney,raw,dry


½tbsp.(7g)cookingoil


108

Kimanga cha Viazi Vitamu

(Mashed Sweet Potatoes and Black Beans)

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• Sorttheblackbeansandwash.

• Putthewashedblackbeansintothecookingpot

andboilin18cupsofwaterfor2hoursoruntilsoft.

• Inthemeantime,peelandcutthesweetpotatoes

andputtheminwater.

• Addthepeeledsweetpotatoes,therestofthewa-

terandsaltontotheboiledblackbeans,coverand

boiluntilthesweetpotatoesareproperlycookedor

soft.

• Turnofftheheatandmash.

• Servehot.

KFCT Code 15090


Energy 472kJ/112kcal│| Fat 0.5g│| Carbohydrates 18.9g |│ Protein5.4g |│ Fibre 5.2g│

Vitamin A4mcg │| Iron 1.6mg │| Zinc 0.63mg

Kimanga cha Viazi Vitamu (Mashed Sweet Potato & Black Beans)

KimangaisacommonnameforthemasheddishesamongtheTaitacommunity.Thisrecipeisparticularly

uniqueasitisamixofsweetpotatoandblackbeans.Itisusuallyeatenplain.Itiscommoninbothlow-

landandhighlandpartsofTaita.Todate,thisservesasamainmealandiseatenduringlunchordinner.

Ingredients

4brownskinsweetpotatoes,unpeeled,

raw(1kg)

2cups(365g)dolichosbeans,black



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Enriched Matoke

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KFCT Code 15121


• Peelandwashthebananas.

• Putthewashedbananasintoapot,addsaltandall

thewater,andbringtoaboil.

• Cookuntilthebananasarereadyandtender.

• Removefromheat;addthepeanutbutterandmash.

• Servewhilehot.


Energy465kJ/111kcal|│Fat 3.5g|│ Carbohydrates 15.8g│| Protein2.4g │| Fibre 3.2g│


Enriched MatokeThisatypicalinfantdishamongtheKisiicommunity.Itiswonderfullyenrichedwithpeanutbutterpasteto

giveitasmoothtaste.Infantsarefedonthisfromtheageof6monthsonwards.Sometimes,thisrecipeis

madewithsomegreenleafyvegetables.

Ingredients

9greenbananas,unpeeled,raw,un-

peeled(1.5kg)

¼cup(68g)peanutbutter


4½cups(968g)water

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Nyenyi (Mashed Pigeon Peas & Green Maize)

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KFCT Code 15118


• Sortandwashthepigeonpeas.Putintoapotwith

23cupsofwaterandcover.

• Boiltocookfor2hours.

• Exposethemaizekernelsbypullingbackthehusks

andcarefullyremovethesilk.

• Removekernelsfromthecobsbyhandinrowsor

useacornzipper.

• Washthemaizeandaddtotheboilingpigeon

peas.Continueboilinguntilbotharetenderand

ready.

• Removefromheat,drainanyremainingwaterand

putintoabowl.

• Meanwhile,prepareandcutthepotatoes.

• Removethepumpkinstalks,washandcutthe

pumpkinleavesandhandblendwithsalt.

• Putthecutpotatoes,saltedpumpkinleaves,

followedbytheboiledpigeonpeas-maizemixture

intoacookingpot.

• Addtherestofthewater,coverandcookuntilthe

potatoesarereadyandsoft.

• Addmargarine,removefromheatandmash

• Servewhilehot.


Energy524kJ/125kcal│|Fat2.3g│|Carbohydrates17.8g|│Protein 4.9g│|Fibre6.5g│

Vitamin A23mcg│| Iron1.8mg|│ Zinc0.89mg

Nyenyi (Mashed Pigeon Peas & Green Maize)

“Nyenyi”isatraditionaldelicacyamongtheEmbucommunity.Itismadeofgreenmaizemashedwithpo-

tatoesandpigeonpeas.Itiseatenduringlunchanddinnerbytheentirefamily.Sometimes,theleft-over

ofthisdishiseatenasbreakfast.Traditionally,thisdishwaseatendrybutinmoderntimesitiseatenwith

varietyofstews.

Ingredients

2½cups(474g)pigeonpeas,dry,raw

6potatoes,unpeeled,Irish,white(1.6kg)

200gpumpkinleaves,raw

3maizecobswithkernels(750g)


1/3cup(61g)margarine

30cups(6472g)water

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5.Maize Dishes

115


5. Maize DishesThis 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.

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Ashir

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Preparation 10 minutes ‖ Cooking 2 hours 15 min-

utes ‖ Serves 4

• Sortandwashthepoundedmaize.

• Putallthewaterinthecookingpotandaddthe

poundedmaize.

• Putitonheatandboil.

• Boilfor2hours,removefromheatandstrainex-

cesswater.

• Afterdrainingwaterputbackontheheat,addsalt,

sugar,milkandstir.


KFCT Code 15049


Energy529kJ/125kcal |│ Fat 0.9g│| Carbohydrates 25.8g │| Protein 2.7g |│ Fibre1.2g │

Vitamin A5mcg |│ Iron 0.2mg │| Zinc 0.21mg

AshirThisdishistypicaltotheBorana’s.Adeliciousmealofhusklessmaizemixedwithmilk.Thehusksare

removedpriortocookingbypoundingwithamortarandpestle.Themixtureisboiledwithaddedsugar

andsaltedforatantalizingtaste.

Ingredients

8½cups(1536g)poundedmaize,

white,de-germed


6½tbsp.(88g)sugar



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Githeri (Fresh Beans and Maize)

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KFCT Code 15060

Preparation 2 hours | Cooking 20 minutes | Serves 4

Preparation:

• Removefreshbeansfrompods.Putinabowlor

container.

• Removemaizecobswithkernelsfromthehusks.

• Removemaizekernelsfromthecobsbyhand.

• Mixandwashthemaizeandbeans.

• Boilin9¼cupsofwaterfor2hoursuntilcooked.

• Preparetheonionsandchopintoaseparatebowl.

• Stewing:

• Heatcookingfatintoapanandaddthespring

onions.

• Cookthespringonionsuntiltheysoften.

• Addtheboiledmaize-beansmixture.Coverwitha

pan.

• Addsaltandcontinuecookingwhilestirringperiod-

ically.

• Onceready,removefromfireandserve.


Energy751kJ/180kcal │| Fat7.6g│|Carbohydrates15.1g│|Protein7.8g|│Fibre10.4g│

Vitamin A6mcg|│Iron 1.7mg|│Zinc1.21mg

Githeri (Fresh Beans and Maize)

StewedfreshmaizeandbeansiscommonlyknownasGitheri.ThisisavariantoftheGitheridishesthat

usesfreshmaizeandbeans.ItispopularamongcommunitiesinagriculturalareassuchasEastern,Central

andWestern.Thisrecipeiscommonduringtheseasonwhenmaizeandbeansaregreenaboutamonth

toharvesting.Itisusuallyservedasamaindishinmostcommunitiesandasabreakfastdishamongthe

Luhyacommunities.

Ingredients

4greenmaizecobswithkernels,(2kgs)

2.5kgbeanpods,red

9¼cups(2005g)water

1stem(140g)springonion,unpeeled

1¼cups(187g)cookingfat


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Githeri(Stewed Maize & Beans)

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KFCT Code 15053


Serves 4

• Measure11cupsofpreviouslyboiledmaizeandbeans

mixture(theratioofmaizetobeansis1:2).

• Prepare,washandchoptheonion.

• Pouroilinacookingpotoverfire,addonionsand

cookfor2minutesandaddsalt.

• Addtheboiledmaize-beanmixture.

• Stirandadd13/4cupswater.

• Coverandletthemixturetocookfor10minutes.

• Servewhilehot.


Energy 661kJ/157kcal|│ Fat 4.2g│| Carbohydrates 19.7g │| Protein 6.7g │| Fibre7.2g │

Vitamin A 0mcg |│ Iron 2.2mg│| Zinc 1.01mg

Githeri (Stewed Maize & Beans)

Thisisyetanothervariantofgitheri.Itismainlypreparedusingdrymaizeandbeans.Itiscommonamong

mostcommunitiesinWestern,Central,EasternandRiftValleypartsofKenya.Thisvariantofgitheriisone

amongthemostcommonstaplesinKenya.Itismostlyeatenasamaindishduringlunchtimeanddinner

bytheentirefamily.Itiswellbalancedinnutrientsandisconsideredcompleteonitsown.

Ingredients

11cups(1730g)maizeandbeans,

dry,boiled

1onion,redskinned,raw,unpeeled

(132g)



13/4cups(389g)water

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Githeri (Sautéed Fresh Maize & Beans)

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KFCT Code 15055

Preparation 5 hours 30 minutes | Cooking 10

minutes | Serves 4

Preparation:

• Removehusksfromthemaize.

• Removethemaizekernelsintoabowl.

• Inthemeantime,measuretherequiredamountof

beansandsetasidetosoakin14cupsofwaterfor

2hours15minutes.

• Drainanddiscardthewater.

• Addtherestofthewaterintoacookingpot,add

thesoakedbeansandfreshmaize.

• Placethecookingpotoverfireandleaveittoboil

untilitiscooked,andallthewaterdriesup(about

3hours).

• Setaside.

Stewing:

• Cutonionandputintoapotwithcookingoil.

• Cooktheonionsuntilgoldenbrown.

• Addtheboiledmaizeandbeanmixture.

• Addsaltandkeepmixinguntilreadyinabout10

minutes.

• Removeandserve.


Energy 773kJ/185kcal|│ Fat 7.2g │| Carbohydrates 17.8g │| Protein6.9g|│ Fibre 10.5g │

Vitamin A 2mcg|│ Iron2.2mg |│ Zinc 1.32mg

Githeri (Sautéed Fresh Maize & Beans)

AnothercommonvariantofGitheriisthisonethatispreparedwithfreshmaizeanddrybeans.Itismainly

eatenamongcommunitiesthatgrowmaizeandiscommonduringthegreenmaizeseason.Thisiseaten

asamainfamilydishandservedduringlunchanddinner.

Ingredients

4greenmaizecobswithkernels(1.5kg)

4¼cups(740g)kidneybeans,red,dry


1onion,redskinned,raw,unpeeled(283

g)

11/8cups(173g)cookingfat


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Muthokoi(Dehulled Maize and Beans)

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KFCT Code 15086

Preparation 2 hours 45 minutes | Cooking 15 min-

utes| Serves 4

Preparation:

• Putthemaizeandbeansintoapotandboilinall

thewaterfor2hours30minutesoruntilcooked.

• Drainandkeeptheremainingwater.

• Peel,washandchoptheonionintoaseparate

bowl.

Stewing:

• Heatoilinacookingpotfor1minute.

• Addthechoppedonionsandcookuntilsoft.

• Addmuthokoiandsalt;stirtomix.

• Addthewaterdrainedfromtheboiledmuthokoi.

• Covertocookfor3-5minutes.

• Turnofftheheat.

• Serve.


Energy 677kJ/161kcal │| Fat 5.9g│| Carbohydrates 19.8 g |│ Protein 5g │| Fibre 4.6g│

Vitamin A 0mcg|│ Iron 1.3mg|│ Zinc 0.59mg

Muthokoi (Dehulled Maize and Beans)

ThisisatraditionaldishtypicalamongtheKamba,TaitaandMerucommunities.TheBoranahavethisdish

bythenameAshirbutit’spreparationisuniquetotheircommunity.Therecipeispreparedfromdehulled

maizewhichisboiledtogetherwithdrybeans.Oncesteweditgivesadelicioussmoothtaste.Itismainly

eatenasamaindishduringlunchordinner.

Ingredients

2½cups(440g)maize,white,de-germed

22/3cups(474g)beans,kidney,dry,raw

211/3cups(4646g)water(toboil

muthokoi)

1onionredskinned,raw,unpeeled(182g)

1¼cups(185g)cookingfat,shortening,

commercial,vegetablefat


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Nchenga/ Nzenga (Crushed Maize)

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KFCT Code 15093

Preparation 10-15 minutes | Cooking 1 hour | Serves 4

• Washthecrushedmaizeandboilinallthewateruntil

soft.

• Peelthecarrotandgrate.Wash,peelandchopthe

onion.

• Meltthecookingfatinapot.Addonionandcook

untilgoldenbrown.

• Addthegratedcarrot,saltandstirfor2-3minutes.

• Addtheboiledcrushedmaize,stirandcovertocook

for2-5minutes.

• Turnofftheheat.

• Servehot.


Energy 542kJ/129kcal |│ Fat 3.9g |│ Carbohydrates 20.3g |│ Protein 2.2g │| Fibre 1.8g │

Vitamin A 87mcg |│ Iron 0.3mg │| Zinc 0.16mg

Nchenga/ Nzenga (Crushed Maize)

ThisancientdishhasbeenadelicacyamongtheKamba,TaitaandMerucommunitiesformanyyearsasa

ricesubstitute.Themaizeiscrushedtosmallsizetomimicthesizeofricegrain,thenitiscarefullypre-

paredtoyieldarice-likedishwithadistincttaste.Traditionally,itwaseatenonitsownoralegumestew

andcouldalsobepreparedwithavarietyofingredientsincludingmeats,legumesorvegetables.Itis


Ingredients

11/3cups(231g)crushedmaize,white,dry


1carrot,orange,raw(169g)

2½tbsp.(28g)cookingfat



128


6.Legume Dishes

129


6. Legume Dishes

This section features dishes that are made of the bean family, particularly the 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.

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Mchuzi wa Maharagwe

(Bean Stew)

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KFCT Code 15045

Preparation 2 hours 40 minutes | Cooking 30 minutes |

Serves 4

• Boilallthebeansin9cupsofwaterfor2hours30

minutes.

• Prepareandcutthevegetables(corianderleaves,toma-

toesandonions)intosmallpiecesinseparatebowls.

• Inapot,add¼cupofoilandturnontheheat.

• Addtheonionsandcookfor7minutesinacovered

panonlowheat.

• After10minutes,addthetomatoesandcookwhile

stirringtomix.

• Addthecorianderleavesandmixthenaddthebeans.

• Add13/4cupsofwaterfollowedby1tbsp.saltand

coverthepotfor5minutes.Stirtomix.

• Coverthevesselandcookfor4minutes.

• Servehot


Energy 263kJ/63kcal │| Fat1.4g |│ Carbohydrates 7.2g │| Protein 3.5g │| Fibre 3.7g │

Vitamin A4mcg |│ Iron 1.0mg |│ Zinc 0.44mg

Mchuzi wa Maharagwe (Bean Stew)

TheancientbeanstewischiefamongthelegumestewsinKenya.Differentvarietiesofbeansareusedto

preparebeanstewbydifferentcommunitiesdependingonavailability.MostcommunitiesinKenyautilize

beanstewasanaccompanimenttostarchydishessuchasUgali,riceorchapatti.Itiscommonlyeatenfor

lunchordinner.

Ingredients

22/3cups(462g)beans,kidney,dry


1tomato,red,raw(140g)

1onion,red,raw(92g)



9stalks(56g)coriander

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Mchuzi wa Ndengu Kamande

(Lentil Stew)

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KFCT Code 15046


Preparation:

• Sortandwashallthedrylentils.Putinacooking

potandboilin9cupsofwaterfor1hour.

• Removefromheatandsetaside.

• Washandcuttomatoesandonionsinseparate

bowls.

Stewing:

• Addcookingoilintothevesselandheatfor1

minute.

• Addonionsandcookfor6minutes.

• Addtomatoesandsalt.

• Cookfor7minuteswhilestirringtomix.

• Addthepre-boiledlentilsandmix.

• Add22/3cupsofwater.




Energy 455kJ/108kcal |│ Fat 3.0g |│ Carbohydrates 11.1g │| Protein 7.1g |│ Fibre4.5g │

Vitamin A 3mcg|│ Iron 2.0mg |│Zinc 0.93mg

Mchuzi wa Ndengu Kamande (Lentil Stew)

Lentilstewismadefromlentilgrainswhichgiveacharacteristictastetothedish.Itisquitearomaticand

providesthedesiredfragranceasanaccompanimenttostarchdishessuchasriceandchapatti.Itisusual-

lyservedduringlunchordinnerandiscommoninmostpartsofthecountry.

Ingredients

21/3cups(466g)lentils,dry,raw






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Mchuzi wa Ndengu (Green Gram Stew)

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KFCT Code 15044


Preparation:

• Sortandwashallthegreengrams.

• Addtherawgreengramstoacookingpotand

boilin8cupsofwaterfor51minutes.

• Drainanddiscardtheexcesswater.

• Peel,washandchoptheonionandtomatoes.

Stewing:

• Addoiltoacookingpotandheatfor2minutes.

Addtheonions.

• Cookonionsfor3minutesandthenaddthetoma-

toes.

• Cookforanother3minutesandthenaddthe

boiledgreengrams.

• Add23/4cupsofwater.Addsaltandmix.




Energy 454kJ/109kcal│| Fat 4.2g │| Carbohydrates 9.3g |│ Protein6.3g│| Fibre 4.0g │


Mchuzi wa Ndengu (Green Gram Stew)

GreengramstewisoneofthemostcommonlegumestewsinKenya.Eatenacrossthecountry,itserves

asanaccompanimenttostarchessuchasUgali,riceorchapatti.Sometimesgreengrams(orNdengu

astheyarecommonlyknown)areusedasakeyingredientinmakingricedishesaswellasmashedwith

infantdishes.

Ingredients

2¾cups(544g)greengram,dry,raw






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Bean Stew with Milk & Cream

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KFCT Code 15115

Preparation 10 minutes | Cooking 2 hours 30 minutes

| Serve 4

• Sortandwashthebeansandputintoacookingpot.

Addallthewater.

• Bringtoaboilandcookuntilthebeansaresoftand

ready.Drainanddiscardtheexcesswater.

• Meanwhile,washandchoptheonionandtomatoes

intoseparatebowls.

• Inaseparatecookingpot,heatoil,addtheonions

andfryuntiltender.

• Addtomatoesandsaltandcookuntilthetomatoes

aretender.

• Addtheboiledbeans,stirandcover.Cookfor2-5

minutes.

• Addmilkandcream,stir,coverandcookfor10

minutes.

• Removeandserve.


Energy 584kJ/139kcal │| Fat 4.5g|│ Carbohydrates 14.3g │| Protein 7.2g│| Fibre6.7g │

Vitamin A 25mcg |│ Iron1.9mg |│ Zinc0.96mg

Bean Stew with Milk and CreamThisdishisverytypicaltotheKalenjincommunity.ItisusuallyservedwithastarchsuchasriceorUgali

andservesasamainmealforthewholefamilyduringlunchordinner.

Ingredients

23/4cups(500g)beans,kidney,dry


1bunch(58g)springonion,unpeeled



2¼cups(503g)cowmilk,pasteurized

2/3cup(139g)cowcream


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Black Bean Stew(Njahi/Dolichos Bean Stew)

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KFCT Code 15114

Preparation 10-15 | Cooking 3 hours 15 minutes |

Serves 4

• Sorttheblackbeansandwash.Putthewashed

beansintoacookingpotandadd26cupsofwater.

• Cookuntilreadyorsoft.

• Removefromheatanddraintheexcesswaterfrom

theboiledblackbeans.

• Meanwhile,peel,washandcuttheonionandthe

tomatoes.

• Putoilinacookingpotandheatfor2minutes.Add

onionsandfryuntiltender.

• Addtomatoes,saltandcookuntiltender.

• Addtheboiledblackbeansandsimmerfor4min-

utes.

• Addtherestofthewaterandsimmerfor6minutes.

• Removefromheat.

• Serveasdesired.


Energy261kJ/62kcal│|Fat 1.3g│|Carbohydrates7.7g|│Protein3.6g│| Fibre 2.8g│

VitaminA3mcg|│Iron 1.2mg|│Zinc0.42mg

Black Bean Stew (Njahi/Dolichos Bean Stew)

BlackbeanstewpopularlyknownasNjahistew,iscommonamongtheKikuyu,Kisii,Meru,Embuand

Luhyacommunities.ItisusuallyusedasanaccompanimenttoastarchdishsuchasUgali,Chapatiorrice.

Traditionally,thiswasapreserveoflactatingmomsas“njahis”werebelievedtoenhancemilkproduction.

Ingredients

2½cups(501g)blackbeans,dolichos



2½tbsp.(27g)cookingoil



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Mchuzi wa Mbaazi(Pigeon Peas Stew)

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KFCT Code 15092


utes | Serves 4

• Boilallthepigeonpeasinallthewater.

• Cookuntilreadyorwhenthepeassoften.

• Strainthewaterandkeep;setasidethepeassepa-

rately.

• Washandchoptheonionsthetomatoes.

• Heatcookingfatinacookingpotfor1minute,add

onionsandcookuntiltheyturngoldenbrown.

• Addtomatoes,stirandcookuntiltender.

• Addthepigeonpeas,stirandcookfor3-5minutes.

• Addsalt,waterdrainedfromthepigeonpeasand

stir.

• Coverandbringtoaboilfor3-5minutes.

• Turnofftheheat.

• Serve


Energy494kJ/118kcal|│ Fat 4.4g|│Carbohydrates11.0g|│Protein5.7g|│Fibre6.1g│

Vitamin A8mcg|│ Iron 1.4mg│|Zinc0.74mg

Mchuzi wa Mbaazi (Pigeon Peas Stew)

Commonlyknownas“mbaazi”stew,thisrecipeiscommonamongtheKambacommunity.Itiseatenwith

starchymealssuchasUgali,riceorchapattiandoftenservedduringlunchordinner.Otherfarmingcom-

munitiesalsoutilizethisrecipeinasimilarmanner.

Ingredients

2.5cups(434g)pigeonpeas,dried



6tbsp.(63g)cookingfat



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Firinda(Skinned Bean Stew)

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KFCT Code 15142

Preparation 3 hours 15 minutes | Cooking 2 hours |

Serves 4

• Sortandwashthebeans.

• Soakin14cupsofwarmwaterfor3hours.

• Drainthewatersoakingthebeans.

• Removeanddiscardtheskin.

• Putthebeansintoacookingpot,addtherestofthe

waterandbringtoaboilfor2hours.

• Meanwhile,peel,washandchopthespringonion.

• Addthechoppedonions,oilandsaltintotheboiling

beans.

• Continueboilinguntilthebeansaretenderandwell

cooked.

• Serve.


Energy 390kJ/93kcal│|Fat 2.3g│|Carbohydrates10.2g│| Protein5.2g|│Fibre 5.3g

Vitamin A2mcg|│ Iron 1.6mg│|Zinc 0.70mg

Firinda (Skinned Bean Stew)

FirindaisadishuniquetotheNubiancommunity.Itisspeciallymadebyskinningboiledbeansthensau-

téedinspringonions.ItisapopularaccompanimenttostarchydisheslikeUgali,mkatekutaandrice.Itis

servedmainlyduringlunchanddinnertotheentirefamily.

Ingredients

2¼cups(400g)beans,kidney,dry




8stalks(67g)springonions,unpeeled

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Ndoto(Sautéed Red Kidney Beans & Red Sorghum)

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KFCT Code 15085

Preparation 5 hours 30 minutes | Cooking 10

minute | Serves 4

Preparation:

• Sortthebeans.Washandputonthefirein21

cupsofwater.Letthebeansboiluntilcooked

(2hours30minutes).

• Asthebeansareboiling,sortouttheredsor-

ghum.

• Oncebeansareready,washtheredsorghum

andadditintothemixturewiththeremaining

water.

• Lettheredsorghumboiluntilcooked(2hours

50minutes).Cookuntilalltheliquidisalmost

dry.Removefromfire.

Frying:

• Peelandchoptheonion.

• Putinapotwiththecookingoilandfryonion

untilgoldenbrown.

• Addtheboiledredsorghum,redkidneybeans

andsalt.

• Cookfor6minutesandremovefromfire.


Energy 806kJ/193kcal│|Fat7.9g| Carbohydrates21.3g│| Protein5.7g│| Fibre7.0g│

Vitamin A 0mcg│|Iron1.8mg|│Zinc0.89mg

Ndoto (Sautéed Red Kidney Beans & Red Sorghum)

NdotoisatraditionaldishamongtheTaitacommunity.Itwaspreparedduring“Kuaikwa”(theTaitatradi-

tionalinitiationceremonyforgirlstopreparethemformarriage).Itwasalsopreparedduringweddings.

Ingredients

• 3cups(501g)redsorghum

• 1¾cups(308g)redkidneybeans

• 23¼cups(5059g)water

• 3tsp.(14g)salt,iodized

• 1½cups(176g)onions,redskinned,

raw,unpeeled

• 3/4cups(144g)cookingoil

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Fiqe(Red Sorghum, Beans and Teff Flour)

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KFCT Code 15040


utes | Serves 4

• Boilbeansin82/3cupsofwateruntilcooked(1

hour).

• Washandcutthesukumawiki.

• Adddicedsukumawikiintotheboiledbeansinthe

samecookingpotandcookfor20minutes.

• Inaseparatebowl,mixtheteffflourandthered

sorghumflourtogether.

• Addthemixedflourintothemixtureofbeansand

kale.Addsaltandstirgentlyuntilevenlymixed.

• Addgheeafter20minutesandcontinuemixingfor

10minutes.

• Servehot.


Energy 807kJ/192kcal|│Fat 5.8g|│Carbohydrates24.2g|│Protein 7.2g│|Fibre7.4g│

Vitamin A82mcg │| Iron 3.5mg│| Zinc1.40g

Fiqe (Red Sorghum, Beans and Teff Flour)

Amixtureofsorghumflourandcookedbeansstirredtogetherasapasteanduntilfirm.Itisbestenjoyed

withastrongcupofblacktea.Eatenbyeverybody.Canalsobemadewithmaizeflouroranyothergrain

flour.Traditionally,abeanandgheemustbeadded.Inmoderntimenormalcookingoilisused.

Ingredients

• 1½cups(262g)beanskidney,raw

• 1½cups(207g)redsorghumflour

• 2cups(323g)teffflour

• 1medium-sizebowl(611g)sukuma

wikileaves,raw

• 1½tbsp.(22g)salt,iodized

• 7tbsp.(88g)ghee

• 82/3cups(1882g)water

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7.Meats, Fish & Eggs

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7. Meats, Fish & Eggs

This section features different kinds of meats, fish and egg recipes that are common in Kenya. The various

methods of cooking these proteins are explained.

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Beef Stew

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KFCT Code 15087


Serve 4

• Peel,washandchoptheonionsandthetoma-

toesintoseparatebowls.

• Cutbeefintosmallpiecesandwash.

• Boilthemeatinallthewateruntiltender.Turn

offtheheat,straintheremainingwaterand

placethemeatinaseparatebowl.

• Heatcookingoilinacookingpotfor1minute.

• Addonionsandcookuntilsoft.

• Addtomatoesandsaltandcookuntilsoft

• Addtheboiledmeatandstir.

• Addtheliquiddrainedfromboilingthemeat,

stirandcovertocookfor8minutes.

• Turnofftheheat.

• Serve.


Energy 756kJ/181kcal|│Fat 10.4g|│Carbohydrates3.8g|│ Protein17.7g|│Fibre0.8g│


Beef StewBeefstewisthemostcommonanimalproteinbasedstewinKenya.Itispreparedindifferentwayswith

thestandardingredientsfeaturedinthisrecipe.ItisusuallyeatenwithstarchydishessuchasUgali,rice,

potatoes,chapattiormasheddishes.Itismorecommoninurbanareasthaninruralareas.Often,itis

servedforlunchordinnerandisrelishedbytheentirefamily.

Ingredients

• 1kgbeef,mediumfat,withoutbone,raw

• 2onions,redskinned,raw,unpeeled(164g)

• 3tomatoes,red,ripe(304g)

• ½tsp.(3g)salt,iodized

• 1½tbsp.(20g)cookingoil

• 31/8cups(682g)water

152

Stir Fried Goat Meat

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KFCT Code 15099

Preparation 5-10 minutes | Cooking 1 hour 40

minutes | Serves 4

• Cutthegoatmeatintosmallpieces.

• Addthemeat,allthewaterandsaltintoacook-

ingpot.Bringthemixturetoaboil.

• Meanwhile,prepareandcuttheonionsandtoma-

toesintoseparatebowls.

• Addtheonionsandcontinueboiling.

• Whenallthewaterhasdried,addoilandstir.

• Addtomatoesandstir.

• Simmeruntilready.

• Servewhilehot


Energy 1,597kJ/383kcal |│ Fat 23.3g|│ Carbohydrates 10.4g │| Protein 32.1g |│ Fibre 1.7g │


Stir Fried Goat MeatInmostcasesgoatmeatisstirfriedratherthanstewed.Itiscommoninmanycommunitiesacrossthe

country.Itiseatenwithstarchydishesincludingrice,Ugaliamongothers.

Ingredients

• 1kgmeat,goat,mediumfat,raw

• 1onion,redskinned,raw,unpeeled

(106g)

• 3tomatoes,red,ripe,chopped(336g)

• 1/8cup(27g)cookingoil

• 1½tsp.(7g)salt,iodized

• 2¼cups(494g)water

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Stir Fried Beef

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KFCT Code 15098

Preparation time 10 minutes | Cooking 1 hour |

Serves 4

• Cutthebeefintosmallpieces.

• Peel,washandchoptheonionsandtomatoesinto

separatebowls.

• Putthemeatintoacookingpot,add3cupsof

waterandboilfor1hour.

• Straintheremainingliquidandkeepseparately.

• Heatoilinacookingpot,addonionsandcook

untilgoldenbrown.

• Addtomatoesandcookuntiltender.

• Addsaltandmeatthenstirandcookfor7-10

minutes.

• Addhalfofthestrainedwaterthenstirandcover

tocookfor30minutes.

• Addtherestofthestrainedwaterandcookuntil

allthewaterdries.

• Turnofftheheat.

• Servehot.


Energy 1,066kJ/255kcal │| Fat 14.1g │| Carbohydrates 5.0g │| Protein 26.7g |│ Fibre 1.0g │

Vitamin A 19mcg │| Iron 16.4mg |│ Zinc 5.13mg

Stir Fried BeefStirfriedbeefiscommonacrossmanycommunitiesinKenyaeventhoughitismorepopularamongurban

dwellersthanruraldwellers.ItiseatenwithstarchyfoodssuchasUgali,rice,potatoesorbananas.Often,

itisenjoyedbytheentirefamilyandservedduringlunchordinner.

Ingredients

1kgbeef,raw,mediumfat

3cups(646g)water





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Swahili Biryani Stew(Swahili Spiced Beef Stew)

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KFCT Code 15066

Preparation 20 minutes | Cooking 1 hour 10 min-

utes | Serves 6

• Washandcutthemeat.

• Boilthemeatin1cupofwaterfor20minutes

untilmeatistender.

• Prepareandputcoriander,capsicum,garlic,gin-

gerandtomatoesintoablenderandblendtoa

mediumthickjuice.Add1¼cupsofwater.

• Peel,washandchoptheonionsintoaseparate

bowl.

• Putoilintoacookingpotandheatfor1minute.

Addthechoppedonions.

• Cookonionsuntilgoldenbrown.

• Addtheblendedpasteandstir.

• Addmeat,turmeric,tomatopaste,potatoes,

pilaumasalaandsalt.

• Coverandsimmeruntilthepotatoesarecooked

orsoft.

• Addthefermentedmilkandcontinuetosimmer

for5minutes.

• Stirandremovefromfire.

• Servewiththebiryanirice.


Energy822kJ/198kcal |│ Fat 14.3g |│ Carbohydrates8.3g │| Protein 8.1g │| Fibre 1.9g │

Vitamin A24mcg│| Iron 5.2mg |│ Zinc 1.58mg

Swahili Biryani Stew (Swahili Spiced Beef Stew)

BiryanistewisatraditionaldelicacyoftheSwahilicommunity.Itismadewithmeatandheavilyspiced

toproducearichtastymeal.Thisrecipeissometimesservedduringspecialoccasionssuchasweddings

orothersocialceremonies.Itiseatenbythewholefamilyandcanbeservedforlunchordinnerusually

accompaniedbyacolourfulbiryanirice.

Ingredients

1kgbeef,raw,mediumfat


2potatoes,unpeeledIrish,white,raw(454g)

9tomatoes,red,ripe(1.1kg)

1cup(163g)tomatopaste,salted

1bunch(60g)freshcoriander

1capsicum,green(242g)


1piece(20g)ginger

1garlic,whole(46g)

2½tbsp.(37g)salt,iodized

4tbsp.(18g)pilaumasala

1cup(242g)maziwamala(fermentedmilk)

1¼tsp.(2g)turmericpowder

2¼cups(511g)water

158

Minced Meat Balls

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KFCT Code 15134

Preparation 30 minutes | Cooking 1 hour 15 minutes

| Serves 4

• Poundthemincedmeatinamortar.

• Prepareandcuttheonionsaswellasthetomatoes

andchopintotwoseparatebowls.

• Dividetheonion,garlic,cuminseedandcoriander

intwoequalportions.Mixandpoundonehalfof

eachdividedingredientandaddintothepounded

meat.

• Addricetothepoundedmixtureandcrushthe

grains.

• Frytheotherhalfofonionsin½cupofcookingoil

untiltheyturngoldenbrown.Addsaltandstir.

• Addtomatoesandallthewater,andthensimmer

untilthetomatoesaretender.

• Poundtherestofthegarlic,cuminseedsandcorian-

derintothepoundedmeat.

• Workthemeatwithpalmstoformballsusing¼cup

ofcookingoil.

• Addthemeatballsintothesimmeringtomatosoup.

• Addgarlic,currypowderandRoyco®cubes.

• Simmerfor30minutesuntilthemeatballsareready.


Energy 659kJ/157kcal |│ Fat 5.4g │| Carbohydrates 18.6g |│ Protein 8.1g │| Fibre 0.8g│


Minced Meat BallsThisrecipeiscommoninmanyurbancommunitiesinKenya.Itisusuallymadefrommincedmeatwithvar-

ioustypesoffreshspices.Itisusuallyservedasanaccompanimentwithstarchydishessuchaspotatoes,

riceorspaghetti.Assuchitiseatenduringlunchordinnerandenjoyedbytheentirefamily.

Ingredients

1kgmincedrawbeef,mediumfat

5½cups(1207g)water



1bunchcorianderleaves(51g)


½cupcookingoil(102g)

2tsp.(4g)cuminseeds

1½tsp.(3g)currypowder

4Royco®cubes(8g)

1wholegarlic(39g)

¼cup(48g)whiterawrice

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Stewed Dried Fish

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KFCT Code 15082

Preparation 15 minutes | Cooking time 25 min-

utes | Serves 4

• Soakthedriedfishin¾cupofwarmwaterfor

10minutes.

• Choptheonion,cutthetomatoesandplace

intoseparatebowls.

• Washthedriedfishinthesoakingwaterand

drainthewater.

• • Inacookingpot,heatcookingoil,addthe

onionsandcookuntiltheyturngoldenbrown.

• Addpeanutbutterandthegratedtomatoes

andcookfor3minuteswhilestirringatinter-

vals.

• Add1gofmagadiandcookforanother2

minutes.

• Addsaltandtherestofthewaterandbringthe

mixturetoboil.

• Addthewashedfishandcookfor10minutes

oruntilready.



Energy1,374kJ/330kcal| Fat23.2g│|Carbohydrates 3.9g|│Protein25.7g|│ Fibre 1.4g│

Vitamin A0mcg|│Iron2.1mg|│ Zinc 1.02mg

Stewed Dried FishThisdishistypicalamongtheLuhyaandLuocommunities.Italsocommonlyknownas“Shivambala”.

Frequently,fishthatispreviouslydried(usuallysplitopenmanner)isstewedwithtomatoesandonions.It

ismainlyservedwithUgalitotheentirefamilyeitherduringlunchordinner.

Ingredients

210gdryfish


1wholeonion,redskinned,raw,unpeeled(143g)

½cup(104g)cookingoil

2tbsp.(28g)peanutbutter

1gmagadi(waterandash)

13/4cups(406g)water

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Omena Stew(Silver Sardine Stew)

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KFCT Code 15017


• Sorttheomena(donotwash).

• Intoacleanpot,addomena,allthewaterand1tsp.

salt.

• Startthefire,coverthepotandboilfor40minutes.

• Removefromfire,drainanddiscardthewater.

• Washandcuttheonions,andtomatoesintosepa-

ratebowls.

• Intoacleanpot,addcutonionsandcookingoil.

Cookfor10minutes.

• Addtomatoes,coverandcookfor3minutes.

• Addtheremainingsalt,mix,coverandcookfor

another2minutes.

• Mashthetomatoeswithafork.

• Addtheboiledomenaandmix.

• Addthemilk,mixandcover.

• Addghee,mixandheatfor3minutes.

• Cookforanother10minutes.


Energy 747kJ/180kcal|│Fat 13.3g|│Carbohydrates6.0g│|Protein8.8g│|Fibre0.7g│

Vitamin A52mcg|│ Iron1.0mg|│ Zinc 2.26mg

“Omena Stew” (Silver Sardine Stew)

“Omena”asitiscommonlyknownisatinyfishmainlyharvestedattheLakeVictoria.Assuchitisadelica-

cyamongtheLuocommunity.However,othercommunitiesinKenyahaveembraceditasamainprotein

dish.ItismainlyeatenwithUgali.

Ingredients

• 2cups(128g)driedomenafish

• 2onions,redskinned,raw,unpeeled

(164g)

• 2cups(453g)water

• 1tbsp.(21g)ghee,cow

• 2½tsp.(12g)salt,iodized

• 3tomatoes,red,ripe(313g)

• 2¼cups(509g)milk

• 1cup(200g)cookingoil

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Fried Tilapia

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KFCT Code 15096


• Prepareandwashthefreshfish.

• Scorethelengthofthefishandsprinklesaltonthesur-

face.

• Putoilintothepanandheat.

• Putinthesaltedfishintothehotoilandfryuntilit

browns.

• Turntocooktheotherside.

• Placeonpapertoweltodraintheexcessoil.


Energy 1821kJ/437kcal|│Fat 28.1g|│Carbohydrates0.3g│|Protein45.7g│|Fibre0.0g│

Vitamin A24mcg|│ Iron6.2mg|│ Zinc 1.16mg

Fried TilapiaFriedTilapiaisadelicacythatistraditionallyrelishedamongtheLuocommunity.Thecurrentpracticehas

seenmanyothercommunitiesadoptthisrecipeparticularlyinurbanareas.ItisusuallyeatenwithUgali

andservedduringlunchordinnertotheentirefamily.

Ingredients

1wholefreshtilapia,(approx.834g)

4¼cups(831g)cookingoil

1½tsp.salt(7g)

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Hydrabadi Biryani

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KFCT Code 15138


• Chopthegreenchilliesandcorianderleaves.

• Washandcutthekingfish.

• Marinadewiththedryingredients(1½tsp.redchilli

powder,¼tsp.turmericpowder,2tsp.corianderpow-

der,½tsp.cuminseeds,pinchofcloves,4aniseseeds,

3cinnamonsticks,4cardamomsseeds,thesalt,and3

tbsp.cookingoil.Leavetostand.

• Crushgingerandgarlicintoapaste.Addthepaste,co-

rianderleaves,greenchillies,lemonjuiceandyoghurt.

• Sort,washandsoakthericein4¾cupsofwaterfor30

minutes.

• Intoaseparatepot,add4cupsofwaterandthe

soakedriceandstartcooking.

• Addthecloves,bayleaf,cardamoms,aniseseeds,

cinnamonandthecuminseeds.

• Coverthericeandboilfor25minutesuntilreadyand

soft.

• Removefromheatanddrainthewaterifnecessary.

• Intoaseparatepot,addtheoilandheatfor1minute.

Addthemarinatedfishandshallowfryfor6minutes.

• Intothepotusedinfryingthefish,addtheboiledrice

(donotstir).

• Coverthericewiththefriedfishandgarnishwithmint

andcorianderleaves.

• Steamfor5minutes.



Energy819kJ/195kcal│|Fat8.3g│|Carbohydrates21.4g│|Protein 8.2g│|Fibre 0.9g│

Vitamin A13.0mcg|│Iron 1.0mg|│ Zinc 0.62mg

Hydrabadi BiryaniThisdishiscommonamongtheIndiancommunityinKenyaandisservedwithlightlyflavouredsteamed

rice.Themethodofpreparationisverykeytothisrecipeandtypeoffishused.Thissuperspicedkingfish

hassuperiortasteandaromawhichblendsperfectlywellwiththefragranceofaromaticricethatisserved

withit.Itismainlyeatenduringlunchordinnerbytheentirefamily.

Ingredients


½kgkingfish

1½tsp.(5g)redchillipowder

¼tsp.(1g)turmericpowder

2tsp.(6g)corianderpowder

½tsp.(4g)cuminseeds

6cloves(18g)garlic

1piece(15g)ginger

3greenchillies(6g)

1bunch(21g)corianderleaves

1bunch(14g)mintleaves

4½tbsp.(67g)yoghurt

6anise(5g)seeds

¼tsp.(2g)cloveseeds

8cardamomseeds(2g)

6sticks(3g)cinnamon


1bayleaf(1g)

½lemon(11g)


8¾cups(1895g)water

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Stewed Nile Perch

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KFCT Code 15107


Serves 4

• Washandcutthefishinto3-4pieces.

• Washandchoptheonionandtomatoesintoseparate

bowls.

• Putthefishinapotand32/3cupsofwater.

• Turnontheheatandboilfor1hour.

• Inaseparatecookingpot,addcookingoilandheat

for2minutes.

• Addonionsandcookuntilsoft.Addtomatoesand

cookuntiltender.

• Addsalt,3cupsofwaterandstir.Transferthestewed

onionsandtomatoesintotheboiledfishandstir.

• Allowtosimmerfor20minutesandremovefrom

heat.

• Serve


Energy 522kJ/125kcal │| Fat 6.3g │| Carbohydrates 2.5g |│ Protein14.3g │| Fibre 0.5g │

Vitamin A 16mcg |│ Iron 1.0mg |│ Zinc 0.51mg

Stewed Nile PerchThisdishisdominantamongtheLuoandLuhyacommunities.Othercommunitiesaswellhaveembraced

consumptionofthisrecipeandiscommoninmajorityofhomesintheruralareas.Itismainlyservedwith

Ugaliandeatenduringlunchordinner.

Ingredients

1kgNileperchfish






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Stewed Goat Meat

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KFCT Code 15108

Preparation 5-10 minutes | Cooking 45 minutes |

Serves 4

• Washandcutthemeatintosmallpieces.

• Heatoilincookingapot,addthechoppedmeat

andsalt.

• Coverandsteamfor10-15minutestorelease

waterfromthewashedmeat.Stiratintervals.

• Drainandkeepthebrothfromthemeat.Return

onheatandcookfor5minuteswhilestirring.

• Covertodry.Addonionandcookfor10minutes

whilestirring.

• Addtomatoes,stirandcookuntilthetomatoes

aretender.

• Addthedrainedbrothandstir.Coverandcook

untilready.



Energy 925kJ/222kcal│| Fat14.6g |│ Carbohydrates 5.2g │| Protein 17.1g|│ Fibre 0.8g│

Vitamin A 21mcg│| Iron 2.1mg|│ Zinc 3.04mg

Stewed Goat MeatGoatmeatiscommonacrossthecountrybothinruralandurbanareas.Thisdishisusuallyeatenwitha

starchydishsuchasUgali,riceorchapatti.Itisservedduringmajormealsandrelishedbytheentirefamily.

Ingredients

1.2kggoatmeat,mediumfat





172

Nyirinyiri (Camel Meat)

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KFCT Code 15047


Serves 4

• Cutcamelhumpintolargepiecesandputinaheatedpan.

Thisistoremovetheoilfromthehumpwhichwasthen

usedintheNyirinyiri.

• Cutthecamelmeatintosmallpiecesandremovetendons

andanyotherinediblepart.

• Putthemeatinacookingpotandaddapinchofsalt(this

isoptionalascamelmeatisusuallysalty.)

• Leavetoboil.Beforethemeatjuicesrunsout,addthepre-

paredcamelhumpoil(257g).Keepstirringsothatitdoes

notsticktothepan.

• Cookuntilreadythenserve.


Energy 2,171kJ/521kcal│|Fat 33.6g│|Carbohydrates20.0g│|Protein 34.6g|│ Fibre 0.0g│

Vitamin A1mcg|│ Iron6.9mg│| Zinc 3.62mg

Nyirinyiri (Camel Meat)

Nyirinyiriisverytinytenderpiecesofmeat.Itisstoredintheoilthatwascookedinandlastsverylong

withoutrefrigeration.Itcanbeeatenonitsownasabreakfastsnackorservedwithmandaziforspecial

guestsorevensprinkledonotherfoodstolivenuptheflavour.ItisatypicaldishamongBorana,Gabra,

Rendille,andotherpastoralists’communities.

Ingredients

1½kgcamelmeat

½kgcamelhump(544g)


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Ikalanga (Sheep Tail Fat)

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KFCT Code 15050


Serves 4

• Cutthesheepfatintosmallpieces.

• Putinacookingpotwithallthewaterandaddsalt.

• Boiluntilthesheepfatformsdryballs.

• Keepstirringuntiloilseparatesfromtheballs.

• Cookuntilready.

Nodatawasavailableforfreshsheeptailfat,sothenutrientcontentofthisdishcouldnotbeestimated.

Ikalanga (Sheep Tail Fat)

IkalangaisverysimilartoNyirinyiri.Itisaloveddisheatenasanaccompanimenttoastarchsuchasriceor

ugaliduringlunchordinner.Rendille,BoranaandGabra,Maasaiandotherpastoralistscommunities.This

isalsocommonlyknownasKalanga.

Ingredients

894gsheepfat

2cups(420g)water


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Qanchibelo (Beef, Maize & Wheat Flour mix)

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KFCT Code 15041


• Cutmeatintobitesizechunks.

• Cuttheonion,greencapsicum,yellowcapsicum,

redcapsicumandtomatoes.

• Removethestalksfromsukumawikiandtear.

Meanwhile,putthemeattoboilin10cupswater

for1hour15minutesoruntilitsoftens.

• Oncethemeatiscooked,addsalt,redchilli,black

pepper,onion,greencapsicum,yellowcapsicum,

redcapsicumandtomatoes.Cookfor2minutes.

• Addtheshreddedsukumawikiandcontinuesim-

mering.

• Meanwhile,measure41/8cupsattaflourand22/3

cupsmaizeflourintoabowl.Measure2½cupsof

waterfortheflour.

• Startmixingusinghandsuntilthedoughishardand

properlymixed.

• Cutdoughandpressonthepalmtoovalshapes

untilallthedoughhasbeenused.

• Oncedone,addintothepancontainingthemeat.

• Keepturningperiodicallyuntilcooked.


Energy560kJ/133kcal│|Fat 3.1g│|Carbohydrates15.7g|│Protein9.6g|│Fibre1.7g│

Vitamin A40mcg |│ Iron5.9mg|│ Zinc1.97mg

Qanchibelo (Beef, Maize & Wheat Flour mix)

Qanchibeloisafamousisastewwithballsofcorn.ThebestQanchibeloincorporates‘shalqeetha’(Mor-

ingaleaves)inthestewforadelightfulandhealthymeal.Alternatively,sukumawiki(kale)maybeused.It

isatraditionaldishamongtheBurji’s.Qanchibeloiseatenbythewholefamilyasamaindishduringlunch

ordinner.

Ingredients

1½kgofbeef,raw,mediumfat


514gsukumawiki


1tsp.(1g)redchilliflakes


½tsp.(1g)blackpepper

½redcapsicum(198g)

1greencapsicum(210g)

½yellowcapsicum(227g)

1onion,raw,redskinned,unpeeled(140g)


41/8cups(478g)wheatflour,atta

22/3cups(339g)maizeflour,white

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Okra Meat Dish

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KFCT Code 15137


• Washandchoptheonions,tomatoes,garlicand

corianderleavesintoseparatebowls.

• Puttheonionsincookingoilinapotandcook

untilgoldenbrown.

• Addmeatfollowedbysaltthenstirandallowitto

cookfor10minutes.

• Addtomatoesandsimmeruntilthetomatoesare

tender.

• Addcurrypowder,2Royco®cubesandcontinue

tosimmerthemeat.

• Addcoriander,okraandallthewater.

• Allowtosimmerfor5-10minutes

• Addgarlic,stirandsimmerforanother15minutes

oruntilready.

• Serve.


Energy 394kJ/94kcal|│ Fat5.1g|│ Carbohydrates3.2g│| Protein 8.2g│| Fibre 1.3g│

Vitamin A 15mcg │| Iron 5.2mg │| Zinc 1.65mg

Okra Meat DishThisistraditionaldishamongtheNubiancommunity.Itispreparedwithokraandmeatgivingitasmooth

andsoftappeal.Theblendofgarlicbringsoutauniquearomatothedishwhichisenjoyedbytheentire

family.Itisofteneatenwithrice.

Ingredients

367gokra

2redskinnedonions,raw,unpeeled(208g)


3cloves(18g)garlic

700gmeat,beef



2Royco®cubes(8g)

1tsp.(2g)currypowder

65gcorianderleaves

11/8cups(253g)water

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Tsiswa (Stewed Termites)

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KFCT Code 15072


Serves 4

• Washthetermites.

• Peel,washandfinelychoptheonions.

• Putmilkintoacookingpotandplaceonheat.

• Addonionsandthewashedtermites.

• Addsaltandstirtomixwhileheating.

• Continuestirringandintervals.

• Reducetheheatandcookuntildry.

• Removeandserve.


Energy2,136kJ/515kcal│|Fat38.8g│| Carbohydrates7.3g│| Protein 31.6g|│ Fibre 5.1g│

Vitamin A 95mcg│| Iron 29.8mg|Zinc 0.41mg

Tsiswa (Stewed Termites)

ThisisatraditionaldelicacyamongtheLuhyacommunity.Itwastraditionallyeatenbyboysaftercircumci-

sion.Inmodernpractice,thisdishisrelishedbytheentirefamilyduetoitsdelicioustaste,itssatietyeffect

anditsdensenutrientcontent.ItisusuallyeatenwithUgaliduringlunchordinnerandasanall-daysnack.

Ingredients

• 2cups(335g)driedtermites,raw

• 1onion,redskinned,raw,unpeeled(107g)

• 1¼cups(271g)cow’smilk

• ½tbsp.(7g)salt,iodized

182

Omena wa Kukaangwa (Fried Omena)

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KFCT Code 15101


4

• Sorttheomenaandwashinhotwater.

• Peelandwashtheonionandtomatoes

• Cutthetomatoes,choptheonionsandplaceinto

separatebowls.

• Heatcookingoilinacookingpot;addthewashed

omenaandleavetocookfor4-6minuteswithout

stirring.

• Stirtoallowfortheothersidetofryaswell.

• Removefromtheheatanddraintheexcesscooking

oil.

• Addthecutonions,turnontheheatandstirtomix

evenly.

• Cookasyoustircontinuouslytopreventtheomena

fromburning.

• Addtomatoes,salt,andstir.

• Mashthetomatoesintotheomenaandcontinue

cooking.



Energy 1,863kJ/450kcal|│ Fat 39.3g│| Carbohydrates 4.6g │| Protein 19.2g │| Fibre 0.8g │

Vitamin A 55mcg |│ Iron 2.3mg |│ Zinc 5.28mg

Omena wa kukaangwa (Fried Omena)

“Omena”asitiscommonlyknownisatinyfishmainlyharvestedattheLakeVictoria.Assuch,itisa

delicacyamongtheLuocommunity.However,othercommunitiesinKenyahaveembraceditasamain

proteindish.ItismainlyeatenwithUgali.

Ingredients

120gomena,dried,raw

1bunch(25g)springonion,raw,unpeeled


1cup(202g)cookingoil


184

Fried egg (Mayai Ya Kukaangwa)

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KFCT Code 15022

Preparation 5 minutes | Cooking 1 minute | Serves 1

• Breaktheeggintoacleanbowl.

• Heatthecookingoilinapan.

• Whisktheeggwithapinchofsaltinthebowl.

• Pourtheeggonthepanandfryfor30seconds.Thenturn

andfryforanother30seconds.

• Removeandserve.


Energy 926kJ/223kcal│|Fat17.9g│|Carbohydrates2.5g│|Protein13.1g|│Fibre0g│

Vitamin A192mcg|│ Iron1.8mg|│Zinc 1.16mg

Fried Egg (Mayai Ya Kukaangwa)

Arecipepackedwithnutrients,withanoldstyleofcooking,isthefriedegg!Everybodyinthefamily

enjoysitwithadashofsalt!Servedmainlyduringbreakfast,thisrecipeisanall-timefavouriteofmany

children.

Ingredients

1egg,whole(59g)

1pinch(1g)salt,iodized

1tsp.(3g)cookingoil

186

Omelette

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KFCT Code 15023


Serves 4

• Break4eggsintoabowl.

• Heatalittleoilonapan.

• Peel,washandcuttheonionandtomatoesintosmall

cubes.

• Whisktheeggsinapinchofsalt,addonionsand

tomatoesandcontinuewhiskinguntilwellmixed.

• Pourthemixtureintotheheatedgreasedpanand

cookfor6minutes,turnandcookfor6minutes.

• Serve.


Energy 502kJ/121kcal│|Fat 7.8g|│Carbohydrates5.3g|│Protein6.6g|│Fibre 1.5g│

Vitamin A95mcg|│ Iron 1.5mg|│ Zinc0.75mg

OmeletteOmeletteisoneofthelegendarydishesthathavebecomepopularinKenyaamongurbanitecommuni-

ties.Eventhoughituseslocallygrowningredients,itisstillviewedasanexoticdish.Mainlyservedfor

breakfast,thisrecipeisenjoyedbytheentirefamily.

Ingredients

4eggs,whole(243g)



1pinch(1g)salt,iodized


188

Spanish Omelette

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KFCT Code 15024


Serves 4

• Breaktheeggsintoabowlandwhiskthem,then

addapinchofsalt.

• Addthechoppedingredientsandcontinueto

whiskuntilevenlymixed.

• Heatthepanwithalittleoilfor2minutes.

• Pourthemixtureintothepanandallowtocookfor

50seconds.

• Thentransferintotheovenandcookfor15min-

utes.

• Removefromovenandserve.


Energy 667kJ/161kcal│| Fat 12.9g│|Carbohydrates 3.2g│| Protein 7.5g |│ Fibre 0.8g│

Vitamin A 110mcg|│ Iron1.3mg│|Zinc0.75mg

Spanish OmeletteThisisamodificationofthetraditionalSpanishomelette.Oftenmadewithavarietyofchoppedvegeta-

blesinbeateneggs,theKenyanSpanishomelettedoesnotincludefriedpotatoesasisthecasewiththe

typicalSpanishomelette.Sometimes,chilliesareaddedforapepperytaste.ThoughexotictoKenyan

traditionalrecipes,itisrapidlygainingpopularityamongurbandwellersinKenyaasabreakfastfavourite

amongtheadultpopulation.

Ingredients

4eggs,whole(221g)



¼cup(33g)onion,red,raw,peeled,

chopped

½cup(89g)tomato,red,ripe,chopped

1/8cup(16g)yellowcapsicum,chopped

1/8cup(18g)greencapsicum,chopped

1/8cupred(20g)capsicum,chopped

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8.Poultry

191


8. Poultry

Poultry meat is one of the key sources of complete protein in Kenya. This section is a review of two categories

of poultry meat namely the true chicken and domesticated birds, guinea fowls and quails.

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“Ingokho” (Stewed Chicken)

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KFCT Code 15070


| Serves 4

• Lightacharcoalstove.Putameshoverthefireto

singeanythinfeathersandlightlybrowntheskinof

thechicken.

• After12minutes,cutthechickenintolargechunks

andcontinueroastingforanother5minutesoruntil

ready.Removefromthefire.

• Cutthechickenintosmallerportionsandreturnthe

piecesontothefireforanother11minutes.

• Putthechickenontoaheatedpan.Cookthechick-

enwithoutaddedoil/fattobrownfurther.Keep

turningforthechickentocookevenly.

• Addsalttothechickenandkeepturning.

• Addthewholegreencapsicumintothepanwith

chicken.Turnthestovetolowheatandletitsimmer

for9minutes.

• Preparetheonionsandtomatoes.Chopintosmall

piecesinseparatebowls.

• Addtheonions,coverandcontinuecookingfor

another25minutes.

• Removethewholegreencapsicumfromthepotand

immediatelyaddtomatoes.

• Continuecookingforanother13minutes.

• Removefromthefire.

• • Serve


Energy883kJ/211kcal|│Fat 12.3g│|Carbohydrates6.4g│|Protein18.3g │| Fibre1.1g│

Vitamin A63mcg |│ Iron 2.7mg|│ Zinc1.01mg

“Ingokho” (Stewed Chicken)

StewedchickeniscommonamongmanycommunitiesinKenya.Ithasdifferentnamesbutingokhostands

outduetothewaythisdishisspecialtotheLuhyacommunity.Itiseatenasaproteintoamainmealand

servedwithUgalioranyotherstarch.Itissavouredbytheentirefamily.

Ingredients

1.4kgchicken,whole

2redskinnedonions,raw,unpeeled,(219g)

½greencapsicum(187g)



194

“Ingokho”(Fried Chicken)

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KFCT Code 15073


• Cutthechickenintolargechunks.

• Washthemeat.

• Placeapanonfireandaddoil.

• Addsalttothechickenandrubin.

• Heatoilfor6minutes.

• Gentlyplacethechickenpiecesintothepanandturn

every3minutesuntiltheskinisgoldenbrown.

• Servehot.


Energy 2,218kJ/532kcal|│ Fat 35.3g|│ Carbohydrates 9.1g│| Protein 44.6g │| Fibre 0.0g │


“Ingokho” (Fried Chicken)

“Ingokho”asitiscommonlyknownamongtheLuhyacommunityissuchaspecialdelicacy.Traditionally,it

waseatenduringspecialoccasionssuchasdowryceremonies.Inmodernpractice,friedchickeniseaten

aspartofamainmealservedduringlunchorsupper.Itisrelishedbytheentirefamilyandcanbeeaten

withUgali,chapatti,oranyotherstarch.

Ingredients

1.3kgwholechicken



196

Aluru (Stewed Quails)

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KFCT Code 15102

Preparation 10-15 minutes | Cooking 1 hour | Serves

4

• Roastthequailsfor10minutesandremovethe

innards.

• Add3cupsofcookingoilontoacleandrypotand

heat.

• Putinthequailsandfryfor11minutes.

• Removeandusepapertowelstodraintheoil.

• Washandchoptheonionandtomatoesandplace

intoseparatebowls.

• Add½acupofcookingoilintoaseparatecooking

potandthechoppedonions.

• Cookuntilgoldenbrownthenaddthetomatoes.

• Cookitfor3minutesoruntilthetomatoesare

tender.

• Addsaltandstir.Cookfor5minutes.

• Addmilkfollowedbythefriedquails.

• Coverandcookfor12minutes.



Energy 809kJ/195kcal|│ Fat14.2g│| Carbohydrates5.2g│|Protein11.3g|│ Fibre 0.6g│

Vitamin A51mcg|│ Iron 1.6mg│|Zinc 1.24mg

Aluru (Stewed Quails)

Stewedquailscommonlyknownas“Aluru”isatraditionaldishtypicaltotheLuhyaandLuocommunities.

Aluruwaspreparedduringspecialoccasions.ItiscommonlyknownasLikhangaamongtheLuhyacom-

munity.

Ingredients

3quails,whole(507g)




2cups(517g)cow’smilk


198

“Likhanga” Stewed Guinea Fowl

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KFCT Code 15095


Serves 4

• Lightlyroastthefreshguineafowlfor10-15min-

utesandcutintosmallpieces.

• Putthepiecesintoacleanpotandaddallthe

water.

• Addsalt,coverandboilfor1hour.

• Drainthewaterandkeepinaseparatebowl.

• Choptheonions,cutthetomatoesandplaceinto

separatebowls.

• Intotheboiledguineafowl,addonionsandcook

for3-5minutes.

• Addcookingoil,stirandcookfor5-10minutes

• Addtomatoesandcookfor2-5minuteswhile

stirring.

• Addthedrainedwaterandcovertocookfor2-5

minutes.

• Turnofftheheatandserve.


Energy642kJ/154kcal|│ Fat 9.0g│|Carbohydrates2.0g|│Protein15.8g|│ Fibre0.7g│

Vitamin A10mcg│| Iron 2.0mg|│ Zinc 1.25mg

“Likhanga” (Stewed Guinea Fowl)

ThisisatypicalLuhyadisheatenduringspecialoccasionsespeciallybyboysaftercircumcision.

Ingredients

665gwholeguineafowl





2½cups(537g)water

200


9.Blood Dishes

201


9. Blood Dishes

Blood dishes are traditional to a notable number of Kenyan communities. This section looks at the “Malesele”

of the Luhya community, and other blood based dishes among the Maasai and Rendille communities.


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Munono (Cow Blood, Beef, Cow Fat)

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KFCT Code 15088


Serves 4

• Placethecow’sfat,beefandwaterinapot.

• Boilthemixtureuntilallwaterdriesup.

• Turnofftheheatanddraintheoil.

• Mixthedrainedoilwithblood.

• Addtheoil-bloodmixturetothemeatandstir.

• Turnontheheat,cookfor3-5minutesandremove

fromheat.

• Servewhilehot.


Energy2,269kJ/549g│|Fat50.3g│|Carbohydrates4.6g│|Protein19.5g│|Fibre0.0g│

Vitamin A*Nodata|│ Iron 16.6mg|│ Zinc 3.19mg

*NodataonVitaminAforfreshbloodintheKFCT

Munono (Cow Blood, Beef, Cow Fat)

MunonoisaMaasaidishpreparedwhenananimalisslaughteredandcomprisesofblood,beefandfat.It

iseatenbytheentirefamilyandactsasastarterwhiletherestofmeatiscooking.Itiseatenimmediately

toavoidspoilage.Culturally,onlymenareallowedtopreparethisdishasitisdoneatthepointofslaugh-

ter(usuallyinabush).

Ingredients

1¾cups(392g)cow’sblood,fresh

695gbeef,mediumfat

457gcow’sfat

2cups(446g)water

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Malesele (Cow Blood with Sour Milk)

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KFCT Code 15071


| Serves 4

• Wash,cutandputtheanimalfatinacleancook-

ingpot.

• Peelonion,washandchop.Addtheonioninto

thecow’sfat.

• Preparethebloodbyremovingtheclots.Addthe

purebloodintothesamepot,placeonfiretoboil

for15minutes.

• Continueboilinguntilballsbegintoform.

• Addsaltandcontinueboilinguntilthemixture

driesup.

• Addsourmilk;bringtoaboilwhilestirringat

intervalsuntilthesourmilkdriesup.

• Gratethetomatoesandaddintothemixtureand

letitboilfor2minutesandthenremovefromthe

fire.

• Serve.


Energy 1,395kJ/335kcal │| Fat 21.2g │| Carbohydrates 15.4g │| Protein 20g| Fibre 1.0g│

Vitamin A*Nodata |│ Iron24.8mg |│ Zinc 1.85mg


Malesele (Cow Blood with Sour Milk)

ThisdishistraditionalamongtheLuhyacommunity.Itispreparedonspecialceremoniessuchasdowry

discussion.

Ingredients

117gcow’sfat

4½cups(1kg)cow’sblood,fresh


1¾cups(466g)sourmilk,cow



206

“Mbuboyi” (Blood Cooked in Fresh Milk)

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KFCT Code 15048


Serves 4

• Pourthebloodintoacookingvessel.

• Placeoverfireandcookthebloodwhilestirring.

• Cookfor10minutesandthenaddthefreshmilk.

• Continuestirringandletitboilfor10minutes.

• Removefromfireandserve.


Energy 410kJ/97kcal │| Fat 2.0g │| Carbohydrates 8.3g|│ Protein 11.5g |│ Fibre 0.0g │

Vitamin A 65(Retinol)mcg│| Iron 13.9mg │| Zinc1.08mg

“Mbuboyi” (Blood Cooked in Fresh Milk)

MbuboyiisatraditionaldishtypicaltotheRendillecommunity.

Ingredients

• 4½cups(1kg)freshcow’sblood

• 21/8cups(492g)freshcow’smilk

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“Osarge Ogkole” (Fresh Blood and Milk Soup)

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KFCT Code 15089


Serves 4

• Boilthemilkandturnofftheheat.

• Addbloodtothemilkandwhisk.

• Serve.


Energy 340kJ/81kcal │| Fat 3.13g │| Carbohydrates7.0g │| Protein6.1g│| Fibre 0.0g│

Vitamin A*Nodata |│ Iron 4.7mg │| Zinc 0.79mg


“Osarge Ogkole” (Fresh Blood and Milk Soup)

ThisisatraditionaldishtypicaltothepastoralistMaasaicommunity.Itispreparedimmediatelyafter

slaughterofacow.Thissoupwastraditionallygiventothesicktohastentheirrecovery.Inmodernday,

thisrecipeisenjoyedbytheentirefamily.

Ingredients

62/3cups(1486g)freshcow’smilk

1½cups(342g)cow’sblood,fresh

210


10.Vegetables Dishes

211


10. Vegetables Dishes

Kenya is home to numerous types of traditional vegetables. This section looks at some of the most common

traditional and exotic vegetables in various communities in Kenya. Also featured is how they are eaten

and by whom. Three types of leafy vegetables which are most common are not traditional to Kenya but

exotic yet they have become part of Kenyan cuisine; these are Sukumawiki (kale), Spinach and Cabbage.

Most of the other leafy vegetables featured are quite traditional and they include Jute mallow, Amaranth,

Black nightshade, cowpea leaves, sweet potato leaves, spider plant, vine spinach and pumpkin leaves. Other

vegetable dishes based on pumpkin, mushrooms and green peas are featured.

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Sukuma Wiki (Stir-fried Kales)

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KFCT Code 15031


Serves 4

• Washthesukumawikiandthenremovethestalks.

• Rollupahandfulofsukumawikileavesintoa

bunchandchopthemfinely.

• Wash,prepareandcuttheonionandtomatoes

separately.

• Placeacookingpotonthefire.Addcookingoil.

• Cooktheonionuntilgoldenbrown.

• Addtomatoesintothepot.

• Cooktomatoesuntilready.

• Addthechoppedsukumawikiandsalt.

• Stiruntilevenlymixed.

• Simmeroverlowheatfor5minutes.

• Servehot.


Energy 225kJ/54kcal│|Fat 3.2g│|Carbohydrates2.1g│|Protein2.5g│|Fibre 3.8g│

Vitamin A122mcg|│Iron2.3mg│|Zinc 0.42mg

Sukuma Wiki (Stir-fried Kales)

SukumawikiisthemostcommonlyusedgreenvegetableinKenya.ItiscommonlyservedwithUgaliasa

sidedish.

Ingredients

sukumawikileavesraw(2667g)





214

Stir-fried Cabbage

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KFCT Code 15032


Serves 4

• Prepareandcuttheonionsandthecabbageinto

separatebowls.

• Addthecookingoilintoacookingpotoverfire

andthenputthechoppedonions.Stirtheonion

andcookfor2minutes.

• Addthecabbageandstir.

• Addsaltandcontinuetostirthecabbagetocook

itevenly.

• Cookforanadditional5minutes.

• Removeandserve.


Energy 411kJ/100kcal |│ Fat 8.6g │| Carbohydrates 3.1g │| Protein1.2g │| Fibre2.4g │

Vitamin A 0mcg │| Iron 0.6mg |│ Zinc0.24mg

Stir-fried CabbageStirfriedcabbageiscommoninmanycommunitiesinKenya.Itisservedwithvariousstarchydishesasa

sidedish.

Ingredients

1124gcabbage,white,raw

½onion,redskinned,raw,unpeeled(139g)



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“Mrenda and Seveve”(Jute Mallow & Pumpkin Leaves)

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Serves 4

• Washandplucktheleavesfromthestalksofthe

jutemallow.

• Washandchopthepumpkinleaves.

• Prepare,washandcuttheonionandtomatointo

separatebowls.

• Boilallthewaterandputtheleafyvegetables

intotheboilingwaterandcookonlowheatfor5

minutes.

• Stirthevegetables;addsalt,onionandtomato.

• Cookfor5minutesandthenaddallthemilk.

• Stirandcookforanother5minutes.

• Serve.


Energy 249kJ/59kcal|│Fat 2.3g|│Carbohydrates5.4g│|Protein3.4g│|Fibre 2.0g│

Vitamin A72mcg│| Iron1.8mg│|Zinc 0.62mg

KFCT Code 15033

“Mrenda and Seveve”(Jute Mallow & Pumpkin Leaves)

Thisblendof“mrenda”andpumpkinleavesisatraditionalvegetabledishamongtheLuhyacommunity.

ItisusuallyservedwithUgali.

Ingredients

316gjutemallowleaves,raw

74gpumpkinleaves,raw



2/3cup(134g)water

1tomato,red,ripe(145g)

1¾cups(410g)cow’smilk

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Pumpkin Leaves

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KFCT Code 15034


Serves 4

• Washthepumpkinleaves.

• Wash,prepareandchoptheonionandtomato

intoseparatebowls.

• Putcookingoilinapan,heat,andaddthe

choppedonionsuntiltheybrownlightly.

• Addtomatoesintothecookingpotandcookfor5

minutes.

• Addthepumpkinleaves,saltandthemilkgradu-

allywhilestirring.

• Cookfor5minutes.

• Serve.


Energy 410kJ/99kcal│|Fat 6.7g│|Carbohydrates 5.5g|│Protein3.2g│|Fibre1.5g│

Vitamin A61mcg│| Iron 2.0mg│| Zinc0.67mg

Pumpkin LeavesPumpkinleavesarerichinnutrientsandarelovedbymanycommunitiesinKenya.Whenstirfried,they

areservedwithUgaliandattimespumpkinleavesareaddedtomasheddishes.

Ingredients

14stalks(110g)pumpkinleaves,raw


1tomato,red,ripe(91g)


2/3cup(132g)cowmilk


220

“Saget, Terere & Managu”

(Stewed Spider Plant, Amaranth & African Nightshade Leaves)

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KFCT Code 15035


Serves 4

• Washandremovetheleavesfromthestalks.

• Prepareandcuttheonions.

• Bring2½cupsofwatertoaboilandaddtheveg-

etablestotheboilingwater.Coverandboilfor10

minutes.Donotstirthevegetablesuntiltheyarefully

coveredbythewater.

• Turnofftheheat.Strainanddiscardtheexcesswater.

• Addsalttotheboiledvegetables,turnontheheat.

• Addhalfthemilkandtheonion.

• Stirthemixture.Coverandsimmeronlowheat.

• Stirfrequentlytopreventthevegetablesfromclump-

ing.

• Addtherestofthemilkandcookfor3minutes.

• Removefromheat.


Energy251kJ/60kcal |│ Fat 1.9g│|Carbohydrates4.5g │| Protein 4.3g │| Fibre 3.8g│


“Saget, Terere & Managu” (Spider plant, Amaranth & African Nightshade leaves)

Themixofsaget,terereandmanaguisatypicalwayofpreparingadeliciouslyrichvegetabledishamong

theKisiiandLuhyacommunities.ThisblendofvegetablesisservedwithUgali.

Ingredients

451gspiderplantleaves,raw

1022gAfricannightshadeleaves,raw

551gamaranthleaves


2¼cups(511g)cow’smilk


2½cups(539g)water

222

“Nderema” (Vine Spinach)

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KFCT Code 15039


Serves 4

• Peel,washandcuttheonionsandthetomatoes

separately.

• Putgheeinthecookingpotandheatfor1minute

onmediumheat.

• Addtheonionsandcookfor5minutesuntilgold-

en-brown.

• Addthetomatoesthenthevinespinachandcover

thecookingpot.

• Cookfor10minutesthenstirthecontents.

• Addsalt,coverandcookfor1minute.

• Servehot.


Energy 299kJ/72kcal│| Fat 5.2g│|Carbohydrates 1.4g│| Protein 3.2g│|Fibre 3.5g│

Vitamin A166mcg|│Iron 9.5mg|│ Zinc 0.41mg

“Nderema” (Vine Spinach)

Vinespinachcommonlyreferredtoas“Nderema”istraditionaltotheLuhyaandKuriacommunities.Itis

usuallyeatenwithUgali.

Ingredients

417gvinespinachleaves,fresh




3tbsp.(39g)ghee

224

“Terere”(Stir-fried Amaranth Leaves)

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KFCT Code 15030


Serves 4

• Peel,wash,andcuttheonionandtomatoessepa-

rately.

• Putthecookingpotonthefireandpourintheoil,

addtheonionandcookuntilgoldenbrown.

• Putthetomatoesintothecookingpot.Continue

stirringuntilthetomatoesarecooked.

• Addtheamaranthandsaltthenmixwell.

• Coverandsimmer.Stirmomentarily.

• Removefromfirewhenready;about10minutes.


Energy 342kJ/83kcal│|Fat 5.3g│|Carbohydrates 2.9g│| Protein 3g│| Fibre5.5g│

Vitamin A209mcg|│Iron 4.9mg│| Zinc 0.75mg

“Terere” (Stir-fried Amaranth Leaves)

Amaranthleavescommonlyknownas“Terere”isanindigenousvegetablethatusedtogrowasaweed.

Nowadays,itiscultivatedandeatenacrossallcommunitiesinKenya.Whencooked,amaranthleaves

haveadistinctaromaandasoftappeal.Mostcommunitiesuseamaranthleavesinmashedinfantdishes

butalsoasasidedishthatiseatenwithUgali.

Ingredients

1585gamaranthleaves,raw





226

Mashed Pumpkin & Black Nightshade

Leaves

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KFCT Code 15120


• Peelthepumpkinandwash.

• Plucktheleavesfromthestalksandwash.

• Putthepumpkinintoacookingpot,addallthewater

andsalt.

• Cookthepumpkinfor30minutes.

• Addoilandtheblacknightshade.Coverandcookfor

20minutes.

• Removefromtheheatandmashintoasmoothconsis-

tency.

• Serve.


Energy 277kJ/67kcal│| Fat 2.4g │| Carbohydrates4.9g │| Protein3.8g │| Fibre5.1g│

Vitamin A88mcg│| Iron 6.7mg │| Zinc 0.66mg

Mashed Pumpkin & Black Nightshade leavesThisvegetabledishispopularamongtheKisiicommunity.Theaddedpumpkingivesitasweettasteto

balancethebitternessof“managu”.ItiseatenwithUgaliasasidedish.

Ingredients

752gblacknightshadeleaves,raw

1.1kgpumpkin,raw



4½cups(998g)water

228

Thabai / Thaa (Stinging Nettle Leaves)

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KFCT Code 15077


Serves 4

• Cutthestingingnettleleavesfromthestalks.

• Washtheleaves.

• Puttheleavesinapotandadd3½cupsofwater.

• Bringthemixturetoaboiluntiltender.

• Inaseparatecookingpot,heatcookingoilfor1

minute.

• Peel,washandchoptheonion.

• Addthechoppedonionandcookuntiltheyare

soft.

• Addtheboiledstingingnettleandsaltthenstir.

• Addtherestofthewaterafter1minute.

• Coverthepotandbringtoaboilfor8minutes.

• Removefromthefire.


Energy143kJ/34.4kcal|│Fat2.4g│|Carbohydrates1.9g│| Protein 1.2g│| Fibre0.6g│

Vitamin A0mcg│| Iron 1.4mg│|Zinc 0.14mg

“Thabai / Thaa” (Stinging Nettle leaves)

Stingingnettlecommonlyknownas“thabai”or“thaa”isatraditionalvegetablepopularamongtheKi-

kuyuandMerucommunities.Itisusuallyeatenwithugaliasasidedishduringlunchordinner.Sometimes

itisaddedtomashedfoodtoenrichwithnutrients.

Ingredients

267gstingingnettleleaves,raw




4½cups(994g)water

231


KFCT Code 15078

Preparation 10 Minutes | Cooking 30 Minutes |

Serves 4

• Preparethevegetablesbyremovingthestalks.Do

notcuttheleaves.

• Washthevegetables.

• Boil¾cupofwaterinacookingpotandaddthe

uncutvegetablesandturn.Add1/8cupofmsher-

ekha.

• Coverthepotandboilfor20minutes.Stiratinter-

vals.

• Turnofftheheat.

• Strainthewateranddiscard.

• Addonionsandcookingoiltoacookingpot.

• Cookonionsfor2minutesandthenaddthevege-

tables.

• Stirthenaddthemilkandsalt.

• Coverthepotandcookfor2minutes.



Energy630kJ/152kcal |│ Fat 13.3g │| Carbohydrates 3.5g │| Protein 3.2g│| Fibre3.2g │


“Rhikhuvi” (Stewed Cowpea Leaves)

CowpealeavesareamongthemostcommongreenvegetablesinKenya.MostcommonamongtheKam-

bacommunitybutalsoconsumedincommunitiesthatgrowcowpeas.ItisusuallyservedwithUgaliasa

sidedishduringlunchordinner.Itiseatenbytheentirefamily.

Ingredients

871gcowpealeaves,raw

½onion,redskinned,raw,unpeeled(79g)



1/8cup(38g)“msherekha”(woodashand

water)

2/3cup(149g)milk

¾cup(201g)water

233


KFCT Code 15079


4

• Preparethevegetablesbyremovingthestalks.

• Mixtheleavestogetherandwashproperly.Donot

cut.

• Add1/8cupof“magadi”(ashandwatersolution).

• Addtheuncutvegetablesandcoverthepot.

• Coverandstartcookingonlowheat.Donotadd

water.

• Steamfor5minutes.

• Addsaltandstir.

• Addmilk,stir,andcovertocookfor5minutes.

• Turnofftheheatandserve.


Energy 238kJ/57kcal|│Fat2.0g│|Carbohydrates4.4g│| Protein3.7g| Fibre3.3g

Vitamin A 84mcg│|Iron 2.4mg│| Zinc0.64mg

“Kunde & Mrenda” (Stewed Cowpeas Leaves and Jute Mallow leaves)

ThisvegetableblendismostcommonamongtheLuhyacommunities.Itisusuallyeatenasasidedish

withUgali.Therefore,itismostlyconsumedduringlunchordinner.Itisgarnishedwithmilktogivea

smoothandcreamytaste.

Ingredients

79gcow-pealeaves,raw

232gjutemallowleaves

1/8cup(24g)“magadi”(waterandash,

optional)


2/3cup(159g)milk

235


KFCT Code 15076


4

• Removethestalksfromthespinachandwash.

• Cutthespinach.

• Peel,washandchoptheonions.

• Heatcookingoilinapanfor1minuteandaddthe

choppedonions.Cookfor4minutes.

• Addspinachandsalt.Coverandletitsimmerfor10

minutes.

• Removefromheat.


Energy307kJ/74kcal|│Fat5.4g│|Carbohydrates 2.0g│|Protein2.8g|│ Fibre3.3g│

Vitamin A142mcg│|Iron3.7mg| Zinc 0.62mg

Stir-fried SpinachThisisoneofthemostcommongreenvegetabledishesavailableinKenya.Itisconsumedacrossallcom-

munitiesinKenyaespeciallythoselivinginurbanareas.ItismainlyeatenwithUgalioranyotherstarchy

mealasasidedish.Sometimes,itiscookedtogetherwithothergreenvegetables.

Ingredients

675gspinachleaves,raw

1onion,redskinned,raw,unpeeled

(123g)



237


KFCT Code 15091

Preparation time 5-10 | Cooking time 15 minutes |

Serves 4

• Removetheleavesfromthevinesandwashthor-

oughly.

• Cuttheleavesintosmallstrips.

• Prepareandchoptheonion.

• Addcookingoilinapot,addthechoppedonions

andfryuntilgoldenbrown.

• Addthevegetablesandsalt.Stirandcookuntil

readyorsoft.

• Serve.


Energy 596kJ/144kcal │| Fat 12.7g│| Carbohydrates1.4g│| Protein 3.9g│| Fibre4.6g│


Kitojo (Sweet Potato Leaves)

“Kitojo”asitiscommonlycalledamongtheTaitacommunity,isadeliciousdishmadefromsweetpotato

leaves.ItiscommonlyeatenwithUgali.

Ingredients

835gfreshsweetpotatoleaves,raw




239


KFCT Code 15080


| Serves 4

• Washandcutthefreshmushroominto¼(quarter)

pieces.

• Peel,washandfinelychoptheonion.

• Placetheonions,mushrooms,tomatoesandpeanut

butterintoacleancookingpot.

• Add¾cupofwaterandsalt,turnontheheatand

coverthepot.

• Cookfor11minutesandadd1gof“msherekha”

(ash:waterratiois1:9).

• Coverthepotandcookfurtherfor5-8minutes.

• Stir,turntolowheatandcontinuecookingfor25-30

minutes.

• Removefromheatandservehot.


Energy 487kJ/117kcal │| Fat 6.3g |│ Carbohydrates 8.3g │| Protein4.9g |│ Fibre3.8g


Obobwa (Stewed Mushrooms in Peanut Butter)

Stewedmushroomcommonlyknownas“Obobwa”isatraditionaldishtypicaltotheLuhyacommunity.

Ingredients

400gmushrooms,raw


3½tbsp.(55g)peanutbutter

1tomato,red,raw(140g)


1g“msherekha”(woodashandwatermixture)

¾cup(157g)water

241


KFCT Code 15127


Serves 4

• Peelwashandcutthepotatoes.

• Blendtomatoes,turmericpowder,coriander

powder,redchillipowder,1tablespoonofcook-

ingoil.

• Put2½tablespoonsofcookingoilinacooking

potandheatfor3minutes.

• Addthefenugreek,mustardseeds,curryleaves

andcuminseeds.

• Stirandcookfor2minutes.

• Addtheblendedingredients,mixandcookfor2

minutes.

• Addsaltandallthewaterandcookfor10min-

utes.

• Meanwhile,mixthesugarandlemonjuiceintoa

separatecup.

• Addthepotatoesandstir.Addthesugar-lemon

juicesolution.

• Covertocookfor16minutesoruntilthepota-

toesaretender.



Energy 608kJ/145kcal│| Fat 7.0g│| Carbohydrates 17.3g │| Protein 2.2g │| Fibre2.2g │

Vitamin A 10mcg|│ Iron 1.7mg │| Zinc 0.41mg

Potato CurryPotatocurryisaspicedrecipethatmakespartofafullmealplatterandservedduringamainmeal.Itis

typicaltotheKenyanIndiancommunityandisrelishedbytheentirefamily.

Ingredients

2potatoes,unpeeled,Irish,white,raw(558g)





¼tsp.(1g)redchillipowder


¼tsp.(1g)fenugreekseeds,raw

1tsp.(3g)mustardseeds,raw

½tsp.(3g)cuminseeds,raw

½bunch(2g)curryleaves

¼lemon,fresh(5g)

2tsp.(9g)sugar

11/3cups(299g)water

243


KFCT Code 15128

Preparation5minutes|Cooking25minutes|Serves

4

• Blendalltheingredientstogether;exceptgar-

denpeas,eggplants,waterandcookingoil.

• Cuttheeggplantandmixwithgardenpeasina

separatebowl.

• Intoacleanpot,addthecookingoilandheat

for2minutes.

• Addtheblendedingredientsandstir.Cookfor3

minutes.

• Addthepeasandeggplants,andstir.

• Add½cupwater.

• Coverandcookfor20minutes.



Energy544kJ/131kcal|│Fat 8.5g|│ Carbohydrates6.6g│| Protein4.2g|│ Fibre5.8g│

Vitamin A29mcg│| Iron2.1mg|│Zinc 1.96mg

Peas and Brinjal CurryGreenpeaspreparedwithbrinjalsisacurrythatmakespartofafullmealplatterreferredtoasThali.Itis

traditionaltoKenyanIndiancommunityandisservedasasidedishduringlunchordinner.

Ingredients

1cup(186g)gardenpeas,raw

3eggplants(brinjals),raw(169g)



3cloves(10g)garlic

2chillies,fresh,raw(5g)

1pieceginger(7g)

1tsp.(3g)fenugreekseeds,raw


¼tsp.(1g)cuminseeds,raw





½cup(113g)water


245


KFCT Code 15126

Preparation 1 hour | Cooking 1 hour | Serves 4

• Soakthedalfor50minutesandwash.

• Putthesoakeddalintoacookingpot.Add4½

cupsofwaterand2teaspoonsofsalt.Cookfor40

minuteswhilestirringatintervals.

• Meanwhile,weighandmixtomatoes,turmeric,red

chillipowder,tomatopasteandfenugreekseeds.

• Putcookingoil,mustardseedsandcuminseeds

intoapotandcookfor1minute.

• Addthemixedingredientscookfor2minutes.

• Add4cupsofwaterandcurryleavesthenstir.

• Boilfor5minutes.

• Addjuiceoflemonandsugarthenstir.

• Meanwhilegrindtheboileddal(sieveitifneces-

sary)

• Addthegrounddalintothepotandstir.

• Covertocookfor12minutes.

• Removefromheatandserve


Energy 291kJ/69kcal│|Fat 1.9g│|Carbohydrates 8.1g│|Protein3.7g|│Fibre 2.7g│

Vitamin A9mcg|│ Iron1.2mg│|Zinc 0.42mg

Stewed Split DalThisrecipeispartofanassortmentofdishesthatmakeupamealplatterandistraditionaltotheKenyan

Indiancommunity.Thedalstewisheavilyspicedtogiveatantalizingtaste.Itisservedasafamilydish

duringlunchordinnerasasidedish.

Ingredients

1cup(176g)yellowsplitdal,raw

3tomatoes,red,rawdiced(246g)


¾tsp.(2g)turmericpowder


½tbsp.(17g)tomatopaste,salted


1tsp.(3g)fenugreekseeds,raw


1tsp.(2g)cuminseeds,raw

1bunch(3g)curryleaves

1lemon,fresh(3g)

1½tbsp.(22g)sugar,white

8½cups(1835g)water

247


KFCT Code 15139

Preparation overnight (for soaking chick peas) |

Cooking 40 minutes | Serves 4

• Sortandsoakthechickpeasovernight.

• Washandboilthechickpeasin2cupswateruntil

thechickpeasarereadyandtender.Add1tea-

spoonofsalttotaste.

• Prepare,washandcuttheonion,tomatoesand

corianderleaves.

• Heattheoilinacookingpot,addcinnamon,cumin,

cloves,onionandstir.

• Cookfor3minutes.

• Addthecuttomatoes,ginger,garlicandcoriander

powder.Stir.

• Addthetomatopaste,redChillipowder,1½tea-

spoonofsalt,turmericpowder,cinnamon,bayleaf,

lemonjuice,aniseseedsandcholemasala.

• Stirandcovertocookfor5-10minutes.

• Addthecorianderleaves.

• Addtheboiledchickpeasand1cupofwater.

• Covertocookfor5minutes.



Energy 524kJ/126kcal|Fat 5.1g│|Carbohydrates 10.3g|│Protein6g|│ Fibre7.3g│

Vitamin A 12mcg│|Iron 2.5mg|│ Zinc0.96mg

Chick Peas CurryThisisavegetablecurrytypicaltoKenyanIndiancommunity.Thesoakingstepisamustifyoudesiresoft

andcrunchyappealandforafullreleaseofnutrients.Thisdeliciouslyspicydishiscommonlyreferredto

as“Chole”andiseatenwithfriedbreadcalled“Bhature”madefromsoftwheatflour.Chickpeascurryis

eatenaspartofamainmealduringlunchordinnerandissavouredbytheentirefamily.

Ingredients

12/3cups(294g)chickpeas,raw

1tsp.(10g)redchillipowder

½tsp.(3g)turmericpowder

½tsp.(6g)cholemasala


1tbsp.(20g)tomatopaste,salted



4cloves(16g)garlic

1piece(9g)ginger

20gcorianderleaves

1tbsp.(11g)corianderpowder

6sticks(1g)cinnamon


½bayleaf(1g)

4sticks(2g)cloves

1tsp.(2g)cuminseeds,raw

1lemonwedge(7g)

3cups(643g)water

1tsp.(1g)aniseseeds,raw

248


11.Root & Banana Dishes

249


11. Root & Banana Dishes

Kenyan cuisine encompasses the variety of root-based recipes usually mixed with other roots, vegetables

or bananas. Some of the root recipes are almost extinct due to reduced emphasis at crop production level.

For instance, the yams and cassava are hardly available at market level which implies reduced cultivation.

However, yam dish continues to dominate household meals where this is typical. Roots like arrowroots

have seen more utilization as a result of increased emphasis at production level. Irish potatoes are the most

abundantly available in Kenya followed by Sweet potato roots. Promotion of the orange fleshed sweet potato

has seen increased utilization as a common recipe in most Kenyan communities.


©FA

O/C

ollin

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gutu

251


KFCT Code 15058


Serves 4

• Peelandwashthepotatoes,arrowroots,onionsand

tomatoes.

• Cutthewashedingredientsintocubesinseparate

bowls.

• Peelandwashthebananasandkeeptheminasepa-

ratebowlwithwater(thiswaterisnotforcookingbut

topreventbananasfrombrowning).

• Heatthecookingoilinacookingvesselfor2minutes

andaddonions,cookfor12minutesuntilgolden

brown.

• Addtomatoesandcookfor8minutes.

• Addthesaltandstir.

• Addthechoppedpotatoesandstir.

• Add4cupsofwaterandcookforanother4minutes.

• Addcutarrowrootsandcovertocookfor17minutes.

• Addthebananasand3cupsofwaterthenstirandlet

toitcookfor13minutes.Serve.


Energy380kJ/90kcal|│Fat2.1g│|Carbohydrates 15.0g|│Protein 1.9g│|Fibre1.8g│

Vitamin A3mcg│|Iron 0.9mg│|Zinc0.44mg

Stewed Potatoes & ArrowrootsStewedarrowrootsisanostalgicdishtraditionaltothearrowrootgrowingregions.TheKikuyu,Meruand

Embucommunitiesarekeytothisrecipe.Itiseatenasamainmealduringlunchorsupperandisrelished

bytheentirefamily.

Ingredients

9potatoes,unpeeled,Irish,white(1kg)

3arrowroots,unpeeled,raw(1.7kg)

6greenbananas,unpeeled,raw(1.2kg)





7cups(1534g)water

253


KFCT Code 15052


Serves 4

• Peel,washandcuttheyamintosmallpieces.

• Peelandwashthepotatoesinwater.

• Cutthepotatoesintosmallcubes.

• Peel,washandcutthetomatoes,carrotsandthe

onions.

• Heattheoilfor1minutethenaddtheonions.

• Addtomatoesafter3minutes.

• Addsaltafter5minutes.After6minutesaddthe

cutyamandstir.

• After8minutesaddallthewaterandcoverthe

pot.

• After6minutesaddpotatoes,stirandcover.

• Addcarrotsafter8minutes.

• Heatfor20minutesandremovefromthefire.

• Servehot.


Energy 394kJ/94kcal│|Fat 2.4g│|Carbohydrates15.3g│|Protein1.5g|│ Fibre 2.5g│

Vitamin A34mcg│|Iron 0.7mg│| Zinc0.21mg

Yam StewTheancientyamisamongtheoldestrootsinKenya.ItisatraditionaldelicacyoftheMerucommunity.

Todate,yamsareeatenasastewasindicatedinthisrecipe.Itcanalsobepreparedwithmeatorother

protein.Lovedforitsfillingeffect,yamstewispackedwithgoodwholesomestarchidealforthehealth

conscious.Itcanbeeatenduringlunchordinnerasamaindishservedtothewholefamily.

Ingredients

1yam,white,raw(2kg)

6potatoes,unpeeled,Irish,white(908g)



2carrots,orange,raw(245g)




255


KFCT Code 15141


Serves 4

• Peelandwashthepumpkin.

• Inaseparatebowlmixthepeanutbutterwith1/8

cupofwater.

• Putthepumpkinintoacookingpotandaddthe

restofthewater.

• Bringtoboil,addsaltandcookingoil.

• Whenthepumpkinhascooked,addthepeanut

paste.

• Coverandsimmerfor9minutes.

• Serve.


Energy359kJ/86kcal|│Fat5.5g|│Carbohydrates 5.4g|│ Protein2.6g│| Fibre 2.6g│


Pumpkins with Peanut ButterThissweet,butteryrecipeisaninfantdishservedtypicallyforlunchordinnerbytheurbancommunities.

Ingredients

1.5kgpumpkinrawunpeeled


4tsp.(16g)cookingoil

21/8cups(466g)water


257


KFCT Code 15113


• Peel,washandcutthesweetpotatoesintodesirable

sizes.

• Peelandchoptheonionandfrywithoilinacooking

potuntilgoldenbrown.

• Gratetomatoesandaddintothegolden-brown

onions,stirandsimmeruntilthetomatoesarewell

cookedortender.

• Addthesweetpotatoesandsalt.Mixandcoverto

simmer.

• Add4cupsofwaterandcontinuesimmering.

• Meanwhile,mixthepeanutbutterwith2/3cupof

waterinaseparatebowl.

• Addthepeanutmixtureintothesweetpotatoes

mixtureandstir.



Energy 373kJ/89kcal|│ Fat 4.4g│|Carbohydrates 9.3g│| Protein2.2g│|Fibre 2.2g│

Vitamin A263mcg│| Iron 0.7mg│| Zinc0.42mg

Sweet Potatoes with Peanut ButterThisisarecipeoriginallycommonamongtheNubiancommunity.Itiseatenforbreakfastwithtea.Itis

lovedforitsfillingeffectduetothecombinedeffectofpeanutbutterandsweetpotatoes.

Ingredients

5sweetpotatoes,unpeeled,raw,orange

fleshed(1.6kg)

1onion,redskinned,unpeeled,raw(71g)

2tomatoes,Red,ripe(296g)





259


KFCT Code 15112


• Peel,washandcutthepotatoes,arrowrootsandba-

nanasintolargechunks.Placetheminseparatebowls

andcoverwithwater.

• Peel,wash,cutthecarrotsandtomatoesandplacein

separatebowls.

• Choptheonionsandputintoacleanpot,addcook-

ingoilandcooktheonionuntilitstartstobrown

• Addtomatoes,cookwhilestirringuntiltender

• Addthecutarrowroots,stirandcookfor3minutes.

• Addthecutcarrots,4cupsofwaterandstir.Cookfor

4minutes.

• Addpotatoes,saltandstir.

• Coverandleavetocookfor15-20minuteswhilestir-

ringatintervals.

• Addthechoppedgreenbananasandcookfor2min-

utes.Add3cupsofwater.

• Coverandcookuntilready.



Energy383kJ/91kcal|│Fat 2.3g|│Carbohydrates14.9g|│Protein1.9g|│Fibre1.8g│

Vitamin A 48mcg│|Iron 0.9mg|Zinc 0.44mg

Arrowroot StewThisdishistypicalamongthecommunitiesthatgrowarrowrootsandbananaswhichincludetheKisii,Ki-

kuyu,MeruandEmbucommunities.Oftenservedasamainmeal,thisrecipeiseatenbythewholefamily

andattimesfedtoinfantsabovetheageof9months.

Ingredients

4potatoes,unpeeled,white,Irish(916g)

3arrowroots,unpeeled,raw(1.6kg)

3greenbananas,unpeeled(393g)

3carrots,orange(342g)

2redskinned,onions,unpeeled(188g)




7cups(1522g)water

261


KFCT Code 15117


4

• Peelandwashthearrowroots.

• Putthearrowrootsintoacookingpot;addallthe

waterandsaltbringtoaboilfor15minutes.

• Draintheexcesswater.

• Dicetheboiledarrowrootsintothincircularshapes.

• Addcookingoilintoacleanpanandheatfor3

minutes.

• Placetheboiledarrowrootsonthepan.Fryfor7

minutes,whileturningatintervals.

• Removefrompanandplaceontopapertowelsto

draintheoil.

• Servewhilehot.


Energy 761kJ/181kcal│|Fat5.2g│| Carbohydrates28.3g│| Protein4.1g|│ Fibre 2.5g│

Vitamin A 2mcg│| Iron1.3mg|│Zinc 1.09mg

Pan Fried ArrowrootsPanfriedarrowrootsisabreakfastdishtypicalamongurbandwellersbutoriginallyeatenamongtheKi-

kuyuandMerucommunities.Itisusuallyeatenwithtea.

Ingredients

1arrowroot,unpeeled,raw(574g)

1cup(209g)cookingoil

5cups(1085g)water


263


KFCT Code 15109


| Serves 4

• Peelthesweetpotatoesandwash.

• Chopthemintolargechunks.

• Putthesweetpotatoesintoacookingpot,addall

thewaterandplaceonheat.

• Bringthesweetpotatoestoaboiluntiltender.(Do

notovercook)

• Draintheexcesswater.

• Heatcookingoilinapanfor2minutes.

• Gentlyplacethesweetpotatoesontotheoil,fry

untiltheyturngoldenbrownandcrispy.

• Turntofrytheotherside.

• Removefromheat.

• Serve.


Energy1,035kJ/248kcal|│ Fat 13.9g│|Carbohydrates25.3g|│ Protein 3.1g│|Fibre4.9g│


Pan Fried Sweet PotatoesThisdeliciousrecipeisatypicalbreakfastdishcommonamongurbandwellersbutoriginallyfromKisii

community.Itisusuallyeatenwithacupoftea.

Ingredients

6sweetpotatoes,unpeeled,orange

fleshed(1.9kg)

4½cups(996g)water

1cup(191g)oil

265


KFCT Code 15131


Serves 4

• Peelthepotatoes,wash,cutintoroundshapesand

putaside.

• Crushthegarlic,gingerandgreenchilli.Cutthe

corianderleaves.

• Intoacleandrybowl,addalltheingredientsand

mix(gramflour,ginger,garlic,redchilli,greenchil-

lies,corianderleaves,salt,turmericpowder,lemon

juiceandbicarbonateofsoda).

• Intothemixedingredients,addcutpotatoesand

mixtoevenlycoatthepotatoes.

• Addalittlewaterifnecessary.

• Putcookingoilintoacookingpotandheatfor7

minutes.

• Putinthecoatedpotatoesandfryfor8minutes.

• Removefromoilandplaceontopapertowelsto

draintheoil.

• Servewhilehot.


Energy 1,960kJ/471kcal |│ Fat 31.0g |│ Carbohydrates 37.1g |│ Protein8.6g|│ Fibre 4.8g │

Vitamin A5mcg|│ Iron 3.0mg│| Zinc 0.78mg

Potato BhajiaThisisaspicyrecipecommonamongKenyanIndiancommunity.Itisservedaspartofamainmealandis


Ingredients

3potatoes,unpeeled,white,Irish(809g)

1smallpieceofginger(11g)

4clovesgarlic(14g)

4greenchillies(8g)


1cups(133g)gramflour


1tsp.(2g)redchillipowder

1tsp.(2g)turmericpowder

Juiceof½lemon(2g)


1/3cup(68g)water

1pinch(1g)bicarbonateofsoda

267


KFCT Code 15110


• Peelthepotatoes,washandcutlengthwaysintothin

stripes

• Heatcookingoilinapotfor7-10minutesoruntilthe

oilishotenough.

• Addthecutpotatoesandfryfor10minutesandturn.

Allowtocookforanother10minutesoruntilready.

• Removefromoilandplaceonpapertowelstodrain

theoil.

• Servewhilehot.


Energy1,365kJ/326kcal│|Fat 13.6g│| Carbohydrates 44.4g│| Protein 4.8g|│Fibre3.3g│


Potato ChipsThisistypicallyanurbandishinmanypartsofKenya.Itisservedtothewholefamilymainlyduringlunch.

Itiseatenwithaproteindishsuchasfriedchicken,stirfriedbeeforsausages.Itcanalsobeeatenplainor

withvegetables.

Ingredients



269


KFCT Code 15097


• Peeltheonions,washandcutintoabowl.

• Washthetomatoesandcutintoaseparatebowl.

• Peelandcleanthebananas

• Heatoilinacookingpot,addtheonionsandfry

untilgoldenbrown.

• Addthetomatoes,saltandstir

• Addthebananasandstir.

• Putallthewaterandallowtosimmeruntilready.

• Servehot.


Energy350kJ/84kcal|│ Fat 3.8g│| Carbohydrates 10.4g │| Protein 1g |│ Fibre2.2g │

Vitamin A6mcg │| Iron 0.7mg│| Zinc 0.21mg

Stewed Green BananasThisdishistypicalamongtheKisiicommunitybutalsopopularinotherpartsofthecountry.Itservesthe

wholefamilyandisusuallyusedasaninfantdish.Stewedgreenbananasareeatenforlunchordinner.

Ingredients

12greenbananas,unpeeled,raw(2.1kg)






271


KFCT Code 15056

Preparation 20 minutes | Cooking 2 hours 30 minutes

| Serves 4

• Cutthemeatintobitesizechunksandboilin4cups

ofwaterfor50minutes.

• Meanwhile,peelandwashtheonionsandtomatoes;

cutintosmallcubes.

• Peelpotatoesandbananasseparately.

• Cutcorianderleavesandsetaside.

• Addonionstothemeatandstiruntilthemeatdries.

• Addoil,tomatoes,potatoesandbananasandfinally

thecorianderleaves.

• Addsalttotaste.

• Continuetostirwhileaddingtherestofthewater

for13minutes.

• Coverwithalid.

• Cookforanotherhour.


Energy494kJ/118kcal |│ Fat 4.1g │| Carbohydrates 13.3g │| Protein6g |│ Fibre1.8g │

Vitamin A 19mcg│| Iron3.9mg│| Zinc 1.12mg

Matoke (Stewed Green Bananas with Meat)

MatokeiscentraltoKisiicommunitycuisines.Beingthemajorsourceofbananas,Kisiicommunityhas

learntovermanyyearsnumerouswaysofpreparing“matoke”.Inthisrecipe,thecombinationofthe

varietyofgreenbananaswithmeatyieldsaverytastydishthatissavouredbytheentirefamily.Itismainly

eatenwithoutaccompanimentandservedduringlunchordinner.

Ingredients

456gbeef,mediumfat

1.5kggreenbananas,unpeeled,raw

1onion,unpeeled,redskinned,raw(184g)


106gcorianderleaves



¼cup(44g)cookingfat,white

8¼cups(1810g)water

272


12.Ugali

273


12. Ugali

Ugali is the common name given to various flour dishes that are prepared by boiling ingredients together

and mixing to a semi solid a paste. It is eaten across all communities in Kenya. Therefore, it was important

to look at different Ugali variants that are common in Kenya. All Ugalis are made from grain flours except

cassava Ugali which is made from dried cassava flour. All the grain based flours featured in this section are

whole except the refined maize flour Ugali.

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Serves 4

• Measurewaterandflourintoseparatebowls.

• Putallthewaterintoacookingpot,coverandbring

toaboil.

• Addflourintotheboilingwaterandkeepmixing

whilepressingagainstthewallofthecookingpot

untilthemixtureissmoothwithoutlumps.

• Onceproperlymixed,reducethefireandsimmerfor

13minutes.

• Serveasdesired.

KFCT Code 15005


Energy596kJ/141kcal│| Fat1.8g│|Carbohydrates26g│| Protein 3.3g|│Fibre 3.8g│

Vitamin A 0mcg|│Iron1.1mg|│Zinc 0.77mg

Whole Maize Flour UgaliThisreciperepresentsthemostconsumedUgaliinallcommunitiesinKenya.Itiseatenasamaindish

duringlunchorsupperusuallyaccompaniedbyavegetableorproteindish.

Ingredients

32/3cups(495g)wholemaizeflour,white


277


KFCT Code 15006


Serves 4

• Mixthedryingredientstogether;wholemaizemeal

andfingermilletflour,untilanevencolourisobtained.

• Boilallthewaterinacookingpot.

• Pour¾ofthemixedflourintothecookingpotand

slowlystartmixing.

• Continuemixingfor2minutes.

• Addtheremainingquarteroftheflourwhilemixing.

Mixwhilepressingthemixtureagainstthewallofthe

pottoavoidforminglumps.Continuemixinguntil

smooth.

• Reducethefireafter2minutesofcookingandsimmer

for17minutesuntilready.

• Whilesimmering,keepmixingperiodically.

• Removefromfire,turnoverontoaplateandservehot.


Energy 562kJ/133kcal│|Fat 1.3g|│Carbohydrates24g│| Protein 3.1g│|Fibre6.6g│

Vitamin A0mcg|│Iron2.9mg│|Zinc 0.73mg

Maize and Finger Millet Flour UgaliThisvariantofUgaliispreparedfromacombinationoffingermilletandwholemaizeflour.Itiscommon

amongtheKisii,Luhya,Kamba,KalenjinandLuocommunities.Itisservedasamaindishaccompaniedby

avegetableormeatdish.

Ingredients

2cups(253g)wholemaizeflour,white

2cups(262g)fingermilletflour

5cups(1149g)water

279


KFCT Code 15007


Serves 4

• Putallthewaterintoacookingpotandbringtoaboil.

• Meanwhile,mixthedryingredients;wholemaize

flour,fingermillet,redsorghumuntilanevencolouris

attained.

• Pourthedrymixtureallatonceintothecookingpot

andslowlystartmixingeverything.

• Mixwhilepressingthemixtureagainstthewallsofthe

pottoavoidforminglumps.

• Continuemixingthepasteuntilsmooth.

• Reducethefireandsimmerfor8minutes.

• Removefromfire,turnoverontoaplateandserve

hot.


Energy543kJ/129kcal│| Fat 1.4g│|Carbohydrates 23.3g|Protein3.1g│| Fibre5.3g│

Vitamin A0mcg|│ Iron1.9mg│| Zinc0.72mg

Maize, Red Sorghum and Finger Millet flour UgaliThisvariantofUgaliiscommonasatraditionaldishamongtheKalenjin,theLuhyaandLuocommunities.

Itisservedasamaindishoftenaccompaniedbyavegetabledishorameat/fishdish.

Ingredients

2cups(255g)wholemaizeflour,white

1cup(132g)redsorghumflour

1cupfingermillet(113g)flour

5cups(1139g)water

281


KFCT Code 15008


Serves 4

• Putallthewaterinacookingpotandbringtoaboil.

• Mixthedryingredients;cassavaandredsorghumflour,

together.

• Addallthedrymixtureintotheboilingwater.

• Slowlystartmixingthecontentswhilepressingthemix-

tureagainstthewallofthepottopreventtheflourfrom

forminglumps.

• Continuemixingthepasteuntilsmooth.

• Reducethefiretolowandsimmerfor10minutes.



Energy489kJ/116kcal│|Fat 0.8g│|Carbohydrates23.4g│| Protein2.1g│| Fibre 3.4g│

Vitamin A 0mcg|│Iron 0.9mg|│Zinc 0.50g

Cassava & Red Sorghum Flour UgaliThisvariantofUgaliiscommoninWesternpartofKenyaparticularlyKuria,LuhyaandLuocommunities.

Itiseatenduringlunchordinnerasamaindishandisusuallyaccompaniedbyavegetableandprotein

dish.

Ingredients

11/3cups(174g)cassavaflour

13/4cups(237g)redsorghumflour

5¼cups(1164g)water

283


KFCT Code 15009


Serves 4

• Bringallthewatertoaboil.

• Addthemaizeflourgraduallytotheboilingwater

(notallatonce).

• Stircontinuouslywithawoodenspoonuntildesired

consistencyisachieved.

• Keepturningperiodicallyuntilcookedandcover

thepotatintervals.


hot.


Energy 626kJ/148kcal|│Fat 1.9g│|Carbohydrates27.3g│|Protein3.4g│|Fibre4.0g│

Vitamin A0mcg|Iron 1.1mg│|Zinc 0.81mg

Refined Maize Flour UgaliThistypeofUgaliiscommonacrosstheentirecountry.Itismadeofrefinedmaizeflour,usuallybought

fromretailshops.Itisthepredominantugaliinurbanareas.Itiseatenasamaindishaccompaniedbya

proteinand/orgreenvegetables.

Ingredients

3½cups(488g)refined,white,maizeflour

4¼cups(921g)water

285


KFCT Code 15010


Serves 4

• Mixthedryingredientsevenly.

• Inaseparatecookingpot,bringallthewatertoa

boil.

• Addtheflourmixtureintotheboilingwaterand

stircontinuouslyfor6minutesoruntilthemixture

isfirm.

• Simmerandallowtocookfor15minutes.


hot.


Energy 634kJ/150kcal|│Fat 0.7g|│ Carbohydrates 32.1g|│ Protein1.9g│|Fibre3.6g│

Vitamin A 0mcg│|Iron1.3mg│| Zinc 0.44mg

Sorghum, Finger Millet and Refined Maize Flour UgaliThistypeofUgaliiscommoninseveralcommunitiesincludingLuhya,KalenjinandLuo.Itiseatenasa

maindishaccompaniedbyatraditionalvegetableand/oraproteindish.

Ingredients

3½cups(444g)redsorghumflour

1¼cups(154g)fingermilletflour

4½cups(570g)maizeflour,refined,white,

7cups(1531g)water

287


KFCT Code 15011


Serves 2

• Putallthewaterinacookingpotandplaceonthefire.

• Whenthewaterboils,addthecassavaflourgradually.

• Keepstirringandturninguntilitbecomesfirm.

• Onceitisfirm,allowtosimmerfor10minutes.

• Removefromthefireandturnoverontoaplatetoserve.


Energy 788kJ/186kcal│| Fat0.3g│|Carbohydrates43.7g│|Protein 1.1g│| Fibre 2.2g│

Vitamin A1mcg│| Iron 0.8mg│|Zinc 0.41mg

Cassava Flour UgaliCassavaUgaliispreparedfromdriedcassavaflour.ItiscommonamongtheLuocommunity.Itisusually

eatenasamaincoursewithavegetabledishaccompaniment.

Ingredients

1cup(125g)cassavaflour

1¼cups(268g)water

289


KFCT Code 15051

Cassava, Finger Millet & Sorghum Flour Ugali ThistypeofUgaliistypicalamongtheLuhya,KuriaandLuocommunities.Itiseatenwithasteworaveg-

etabledish.


Energy 613kJ/145kcal │| Fat 0.6g|│ Carbohydrates 30.7g│| Protein 2g│ Fibre 4.3g │

Vitamin A0mcg|│ Iron 1.7mg│| Zinc 0.53mg


Serves 4

• Addallthewatertoacookingvessel/potandheatto

boil.

• Mixtheflourstogetherinabowl.

• Addthemixtureoffloursintotheboilingwaterwhile

stirringcontinuouslyfor10minutes.

• Keepturningperiodicallyuntilcookedandcoverthe

potatintervals.


Ingredients

6cups(780g)cassavaflour


2½cups(345g)sorghumflour

9cups(1998g)water

291


KFCT Code 15043


Serves 4

• Putthefermentedmilkinacookingvesselandaddallthe

water.

• Begintoheatwhilestirring.

• Addapinchofsaltandcontinuestirring.

• Inaseparatebowl,mixtheteffandsorghumflourevenly.

• After6minutesaddtheflourmixture.Stiruntilevenly

consistent.

• Cookfor20minutesthenaddghee.

• Continueturninguntilcooked;4minutes.


Energy 1,015kJ/242kcal│|Fat 9.6g│|Carbohydrates29.7g│|Protein6.6g│| Fibre 5.11g│

Vitamin A65mcg│| Iron2.2mg│|Zinc1.36mg

Gurdo, Marqa (Ugali in Sour Milk)

ThisisauniquetypeofUgalithatiscommonamongtheBurjicommunity.Itispreparedwithteffandsor-

ghumflourinsourmilk.Itiseatenasamaindishandisservedtotheentirefamily.

Ingredients

1cup(126g)teffflour

2¼cups(288g)redsorghumflour

31/3cups(771g)fermentedmilk


4½tbsp.(59g)ghee

1cup(232g)water

293


KFCT Code 15065


Serves 4

• Peelthebananas,washandcoverwithwater.

• Boilthebananasinaseparatecookingpot.

• Mashthebananasuntilsmooth.

• Meanwhile,boilallthewaterinacookingpot.

• Addhalftheflourintotheboilingwaterandstiruntil

smooth.

• Addthemashedbananasandcontinuestirring.

• Addtheremainingflourgraduallyasyoustiruntilyou

achievethedesiredconsistency.

• Removefromheatandwrapinaluminiumfoil.

• Dipintoboilingwaterandturnafter7minutes.

• Removefromthewaterafter5minutes.

• Servehot.


Energy 524kJ/124kcal|│ Fat0.9g│| Carbohydrates 25.5g │| Protein 2.2g |│ Fibre 2.5g │

Vitamin A 16mcg │| Iron 1.2mg│| Zinc 1.16mg

Vinolo (Banana and Maize Flour Ugali)

ThisisatypicaldishtotheMijikendacommunity.ItisauniquetypeofUgalithatincorporatesbananas.It

iseatenasamainmealwithanaccompanyingstew.

Ingredients

4bananas,green,raw,unpeeled(710g)

2cups(257g)maizeflour,white

4cups(890g)water

295


KFCT Code 15100

Preparation time 5 minutes | Cooking time 15 minutes |

Serves 4

• Putallthewaterintothepotoverfireandbringtoa

boil.

• Intotheboilingwater,addthefingermilletflourgradu-

allywhilestirringtoasoftconsistency.

• Continuestirringfor3-5minuteswhileturningforcook

evenly.

• Removefromheat.

• Servewhilehot.


Energy 505kJ/120kcal |│ Fat 0.7g │| Carbohydrates21.0g │| Protein2.9g│| Fibre 8.9g│

Vitamin A0mcg| Iron 4.4mg │| Zinc 0.67mg

Finger Millet Flour UgaliThistypeofUgaliistypicalamongtheKisiicommunity.Itispreparedusingpurefingermilletflour.Itis

eatentogetherwithavegetabledishandasuitablemeatorlegumestew.

Ingredients



296


13.Accompaniments

297


13. Accompaniments

This section looks at mixed recipes that are usually served as accompaniments to several other dishes

either stews or beverages.

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KFCT Code 15019


Makes 6

• Measureflour,salt,sugar,cookingoilandwaterinto

separatebowls.

• Mixthedryingredients;flour,sugarandsalt.

• Warmallthewaterandaddintothedryingredients

mixture.

• Kneadthemixturetosoftdoughfor6minutes.

• Setthedoughasideandcoverfor16minutesbefore

use.

• Placethecastironpanoverthefireandheat.

• Dusttheworkingsurfacelightlywithflourandstartroll-

ingthedoughtodesiredthickness.

• Apply¼cupoilontop,cutintostripsandrollstripsinto

ballsofdesiredsize.

• Coverwithclingfilmoracleankitchentowelandletthe

doughrest.

• Cookingoilisaddedintothemixtureeitherinwater,in

dryingredientsorwhenkneading.Youcanalsouseoil

tocoverthedoughtopreventitfromdrying/crusting.

Oilcanalsobeappliedontop.

• Startrollingeachballonalightlyflouredworksurface

intoadiscshape.

• Cookeachchapationthepanoneatatimeuntillightly

brownedonbothsides.

• Lightlyoileachsideandturnbeforeremovingitfrom

theheat.Repeatforallthechapati’s.

• Stackupthecookedchapatiasyouremovethemfrom

thepan.Keepcovered.


Energy1,774kJ/424kcal│|Fat 21.1g│|Carbohydrates49.6g|│Protein7.8g|│ Fibre2.5g│

VitaminA59mcg│|Iron3.9mg|│Zinc 0.61mg

White ChapatiThisdishiscommoninmanycommunitiesinKenyaandevenmorepopularintheurbancommunities.

Thewhitechapattiismadefromrefinedwheatflourandiseatenwithameat,legumeorvegetablestew.

Chapattiisoftenmadeduringspecialoccasions.Itisservedasanaccompanimentduringlunchordinner

andattimeseatenwithteaforbreakfast.

Ingredients

41/3cups(576g)wheatflour,refined,

fortified

1½cups(318g)water

1tsp.(5g)whitesugar


¾cup(168g)cookingoil

301


KFCT Code 15020


Makes 7

• Measureflour,salt,sugar,cookingoilandwaterintosep-

aratebowls.

• Heatallwaterfor4minutes.Thewatershouldbewarm

notboiling.

• Mixtheingredients;flour,sugarandsaltintoamixing

bowl.

• Pourallthewarmwaterintothedrymixture.

• Kneadthemixturetosoftdough.

• Setthedoughintoabowlandcoverfor15minutesbe-

foreuse.

• Putthepanoverfireandheat.

• Dusttheworkingsurfacewithflourandstartrollingthe

doughtodesiredthickness.

• Cuttherolledintostripsandrollthestripsintoround

balls.

• Coverwithclingfilm,dampclothoranysuitablematerial

topreventthedoughfromdryingand/orformingacrust.

• Rollouttheballsoneatatimeintoadiscshape.

• Cookeachthechapationthepan,turningtocookon

bothsides.Lightly,oileachsideandfryuntilbrowned.

• Eachchapaticooksfor3minutesuntilgoldenbrown.

• Removefromfireandstackthemup.Keepcovered.


Energy 1,723kJ/413kcal|│Fat22.9g│|Carbohydrates40.9g│|Protein7.3g │| Fibre7.2g│

Vitamin A1mcg│| Iron2.4mg│|Zinc 1.50mg

Brown ChapatiBrownchapattiisanothervariantofchapattiandiscommonamongmanycommunitiesinKenya.Itis

preferredforthehealth-consciouspeopleduetothehighfibrecontentasitismadeofwholewheatflour.

Itisservedasanaccompanimentduringlunch,dinnerorbreakfast.

Ingredients

32/3cups(414g)wheatflour,whole,

atta

1cup(198g)water

1tsp.(5g)sugar,white



303


KFCT Code 15130

Preparation 3 hours | Cooking 21 minutes | Serves 4

• Putwheatflourintoabowl,addsaltandghee.

• Add¾cupofwaterwhilekneading.

• Kneadthemixtureintosoftdough.

• Coverandleavetorestfor3hours.

• Heatapanfor2minutes.Putadropofcookingoil.

• Rollthedoughintocirculardiscsofdesiredsizesand

placethemonthepan.

• Fryfor3minutesuntiltheyturnbrownorwhileturning

continuously.

• Addalittleoilifnecessary.

• Removeandrepeattheprocessforallthepieces.


Energy1,560kJ/374kcal|│Fat 16.7g│|Carbohydrates43.8g│|Protein 8g│| Fibre7.9g│

Vitamin A 44mcg│|Iron2.7mg │| Zinc1.64mg

Roti (Indian Chapati)

RotiistheIndianversionofchapatti.ItiscommonamongtheKenyanIndiancommunity.Usually,Rotiis

partofanassortmentofdishesthatmakeupaplatterforamainmeal.Itiseatenasanaccompaniment.

Ingredients

13/4cups(227g)wheatflour,whole


3/4cup(163g)water


2½tbsp.(34g)cowghee

305


KFCT Code 15140

Preparation 1 hour 15 minutes | Cooking 30 minutes |

Serves 4

• Intoadrybowl,puttheself-raisingwheatflour,

sugar,saltandghee.Sprinklethefenugreekleaves,

corianderleavesandaddyoghurt.

• Startkneadingwhileaddingallthewaterinsmall

amounts.Kneadtoachievesoftdough.

• Coverthedoughletitstandfor1hour.

• Cutandrollthedoughintodesiredsizesandshapes.

• Putalittlecookingoilatatimeintoadrypanand

heatfor4minutes.

• Gentlydroptherolled-outdoughandfryfor2min-

utes.

• Removeandrepeattheprocessforallthedough

pieces.

• Letitcoolandserve.


Energy 1,408kJ/337kcal│|Fat 18.5g|│Carbohydrates35.9g│| Protein 5.9g│| Fibre 1.7g│

Vitamin A73mcg|│ Iron2.8mg│|Zinc 0.50mg

Bhature (Fried Indian Bread)

ThisfriedIndianbreadistraditionaltotheKenyanIndiancommunity.Itiseatenasanaccompanimentto

thespicychole(chickpea)dish.

Ingredients

21/3cups(304g)self-raisingwheatflour


1½tsp.(9g)sugar

1½tbsp.(17g)ghee

3¾cups(419g)cookingoil

Handful(7g)fenugreekleaves

3/4cup(178g)naturalyoghurt

½cup(103g)water

19gcorianderleaves

306


14.Desserts and Sauces

307


14. Desserts and Sauces

There are few communities in Kenya that have desserts and sauces that are traditional to them.

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KFCT Code 15067


Serves 4

• Peelpumpkinandcutintolargechunks.

• Putthepumpkinontoacookingpot,addallthewaterand

putonheat.

• Bringtoaboilfor17minutes.

• Addhalftheamountofcoconutmilkandboilfor6min-

utes.

• Addsugarandcardamoms.

• Addtherestofthecoconutmilk.Coverandcookfor18

moreminutes.

• Removefromheat.


Energy 390kJ/93kcal │| Fat 3.0g│| Carbohydrates 14.5g │| Protein1.1g |│ Fibre1.8g│

Vitamin A81mcg|│ Iron 0.3mg|│ Zinc 0.21mg

Vimumunya vya Sukari (Sweetened Pumpkin & Coconut Milk)

ThisisafamousSwahilidessertthatisservedaftermeals.Itiseatenbytheentirefamily.

Ingredients

pumpkin,unpeeled(1.7kg)

1tsp.(1g)cardamoms,powder

½cup(113g)sugar

1½cups(400g)coconutmilk

33/4cups(810g)water

311


KFCT Code 15133


• Intoacleanpot,addsemolinaflourandghee.

• Heatfor15minuteswhilestirringcontinuously.

• Putmilkintoaseparatepotandbringtoaboil

• Addcardamomsintothemilkandboil.

• Addtheboiledmilkintothesemolinaflourmixture

andstir.

• Addsugarandstir,cookforanother7minutes

• Removefromheatandgarnishwithalmondsand

pistachionuts.

• Serve.


Energy1,716kJ/412kcal│| Fat26.1g │| Carbohydrates39.4g│| Protein 4.3g│| Fibre1.1g│


Siro (Semolina & Nuts)

Siroisasweetdesertthatisservedafteramainmeal.ItistraditionaltotheKenyanIndiancommunity.

Ingredients

1cup(145g)semolinaflour

1cup(177g)cowghee


1cup(188g)sugar

15pistachionuts,raw(22g)

1tbsp.almonds,nuts,raw(10g)

1tsp.(1g)cardamoms,powder

313


KFCT Code 15132

Preparation 5 minutes | Serves 2

• Addnaturalyoghurt,allthewaterandsaltandwhisk

• Serve


Energy252kJ/60kcal│|Fat 2.2g│| Carbohydrates 8.0g│|Protein2g│|Fibre 0.0g│

Vitamin A24mcg|│Iron0.1mg│|Zinc0.24mg

Chaas (Diluted Yoghurt)

Chaasissimplydilutedyoghurtwithapitchofsalt.ItisservedafteramainmealamongtheKenyanIndian

community.

Ingredients

2cups(450g)naturalyoghurt

¾cup(169g)water


315


KFCT Code 15063


| Serves 4

• Placeasaucepanoverfireandletitpreheat.

• Addthegroundnuts,saltand½acupofwateror

asdesired.

• Cookuntilthewaterevaporatesasyoustirgradu-

ally.Whenready,thenutsproduceapopsound.

• Oncetheypop,turndowntheheatandcontin-

uestirringuntilthegroundnutsaredry(about13

minutes).

• Removefromheatandallowittocooldown.

• Usingablender,blendthenutsintoapaste.A

pestleandmortarcanbeusedintheabsenceofa

blender.

• Putthegroundnutpasteintoabowl,addsourmilk

andstirintothickpaste.Waterorfreshmilkcanbe

usedinplaceofthesourmilk.

• Onceready,putanotherpanontheheat,addthe

peanutpasteandstir.

• Stiruntilitissmoothbutnottoothick.

• Servehotwithgreenleafyvegetablesofyour

choice,fish,sweetpotatoes,greenbananas,ugali,

etc.


Energy 1,237kJ/298kcal |│ Fat 23.4g │| Carbohydrates9.6g │| Protein 10.6g │| Fibre3.5g


Groundnut SauceThisrichandsmoothrecipeisuniquetotheLuhyaandLuocommunities.Itisusuallyfedtoolderinfants

andchildren.

Ingredients

31/3cups(472g)groundnuts,raw,withskin


41/3cups(979g)sourmilk

½cup(119g)water

316


REFERENCES

1. MinistryofHealth,2011.KenyaNationalMicronutrientsurvey.

2. GovernmentofKenya,2014.KenyaDemographicandHealthSurvey.

3. RepublicofKenya;MinistryofHealth,2010.FoodandNutritionSecurityPolicy.

4. RepublicofKenya;MinistryofPublicHealthandSanitation,2012.NationalNutritionActionPlan

2012-2017.

5. GovernmentofKenya/FAO,2018.KenyaFoodCompositionTables.

6. www.nutritionhealth.or.ke

317


ANNEX 1

Energy, proximates, minerals and vitamins. All values expressed per 100 g of Edible Portion on Fresh Weight Basis (EP)

Code Food Name Edible conversion factor

Energy(kJ)

Energy (kcal)

Water(g)

Protein(g)

Fat(g)

Carbohydrate available (g)

Fibre(g)

Ash(g)

15 Mixed dishes

15001 Maize Porridge (Uji wa Mahindi) 221 52 87.5 1.5 1.1 8.5 1.1 0.3

15002 Sorghum, Finger Millet and Maize Porridge 174 41 89.8 1.3 0.9 6.3 1.3 0.4

15003 Kaimati (Fried Dumplings) 1795 429 18.8 4.6 21.8 52.8 1.6 0.4

15004 Mahamri (Swahili Doughnuts) 1728 413 22.8 6.0 22.1 46.6 2.1 0.4

15005 Whole Maize Flour Ugali 596 141 64.5 3.3 1.8 26.0 3.8 0.5

15006 Maize and Finger Millet Flour Ugali 562 133 64.0 3.1 1.3 24.0 6.6 1.0

15007 Maize, Red Sorghum and Finger Millet Ugali 543 129 66.2 3.1 1.4 23.3 5.3 0.8

15008 Cassava and Red Sorghum Ugali 489 116 69.6 2.1 0.8 23.4 3.4 0.7

15009 Refined Maize Flour Ugali 626 148 62.8 3.4 1.9 27.3 4.0 0.6

15010 Sorghum, Maize flour & Finger Millet Ugali 634 150 61.0 1.9 0.7 32.1 3.6 0.7

15011 Cassava Flour Ugali 788 186 51.6 1.1 0.3 43.7 2.2 1.3

15012 Cassava, Millet & Sorghum Porridge 194 46 87.9 0.5 0.1 10.2 1.0 0.3

15013 Cassava Porridge (Uji wa Muhogo) 121 28 92.6 0.1 0.0 6.8 0.3 0.2

15014 Finger Millet Porridge (Uji wa Wimbi) 168 40 88.8 0.7 0.2 7.8 2.1 0.4

15015 Bulrush Millet Porridge (Uji wa Mawele) 350 83 79.2 2.0 1.0 15.7 1.6 0.6

15016 Rice Flour Porridge (Uji wa Mchele) 235 56 87.5 0.6 1.3 10.2 0.2 0.1

15017 Omena Stew 747 180 68.5 8.8 13.3 6.0 0.7 2.7

15018 “Busara” (Whole Maize and Finger Millet Porridge) 170 40 88.6 1.0 0.3 7.3 2.5 0.4

15019 White Chapati 1774 424 18.4 7.8 21.1 49.6 2.5 0.7

15020 Brown Chapati 1723 413 20.5 7.3 22.9 40.9 7.2 1.2

15022 Fried Egg (Mayai ya Kukaangwa) 926 223 64.2 13.1 17.9 2.5 0.0 2.4

15023 Omelette 502 121 77.6 6.6 7.8 5.3 1.5 1.2

15024 Spanish Omelette 667 161 74.0 7.5 12.9 3.2 0.8 1.6

15025 Meat Samosa (Sambusa ya Nyama) 1854 443 13.9 18.8 22.2 40.5 3.1 1.6

15026 Vegetable Samosa (Sambusa ya Mboga) 1361 325 30.2 8.5 13.1 40.2 6.2 1.7

15027 Pancakes (Chapati za Maji) 1136 270 41.5 8.3 8.5 39.2 1.7 0.8

15028 Tosti Mayai (Egg Toast) 1175 280 40.3 12.5 10.7 32.4 1.9 2.1

318


Code Food name Ca(mg)

Fe(mg)

Mg(mg)

P(mg)

K(mg)

Na(mg)

Zn(mg)

Se(mcg)

15 Mixed recipes

15001 Maize Porridge (Uji wa Mahindi) 25 0.3 12 64 50 10 0.33 2

15002 Sorghum, Finger Millet and Maize Porridge 33 0.5 14 47 57 10 0.27 2

15003 Kaimati (Fried Dumplings) 17 2.1 16 93 81 4 0.45 0

15004 Mahamri (Swahili Doughnuts) 20 2.8 19 113 101 4 0.56 0

15005 Whole Maize Flour Ugali 12 1.1 31 150 93 7 0.77 4

15006 Maize and Finger Millet Flour Ugali 79 2.9 48 112 158 6 0.73 5

15007 Maize, Red Sorghum and Finger Millet Ugali 39 1.9 44 118 131 6 0.72 5

15008 Cassava and Red Sorghum Ugali 24 0.9 38 74 163 9 0.50 5

15009 Refined Maize Flour Ugali 12 1.1 33 158 97 8 0.81 4

15010 Sorghum, Maize flour & Finger Millet Ugali 26 1.3 33 61 92 5 0.44 5

15011 Cassava Flour Ugali 79 0.8 26 57 326 20 0.41 1

15012 Cassava, Millet & Sorghum Porridge 18 0.4 10 15 47 6 0.12 1

15013 Cassava Porridge (Uji wa Muhogo) 12 0.1 4 7 39 5 0.05 0

15014 Finger Millet Porridge (Uji wa Wimbi) 35 1.1 16 17 52 4 0.16 2

15015 Bulrush Millet Porridge (Uji wa Mawele) 9 6.0 17 49 55 5 0.77 7

15016 Rice Flour Porridge (Uji wa Mchele) 4 0.1 5 17 26 5 0.11 1

15017 Omena Stew 378 1.0 20 333 188 449 2.26 4

15018 “Busara” (Whole Maize and Finger Millet Porridge) 60 1.9 20 32 41 4 0.22 2

15019 White Chapati 25 3.9 22 126 90 100 0.61 0

15020 Brown Chapati 23 2.4 76 182 213 120 1.50 25

15022 Fried Egg Mayai ya Kukaangwa) 56 1.8 14 186 132 717 1.16 23

15023 Omelette 36 1.5 17 105 169 189 0.75 10

15024 Spanish Omelette 35 1.3 13 112 135 409 0.75 12

15025 Meat Samosa (Sambusa ya Nyama) 96 11.5 37 288 302 175 2.99 13

15026 Vegetable Samosa (Sambusa ya Mboga) 55 3.8 35 144 333 243 1.76 1

15027 Pancakes (Chapati za Maji) 77 2.9 22 163 138 37 0.83 4

15028 Tosti Mayai (Egg Toast) 56 2.1 25 167 152 587 1.20 20

319


Code Food nameVit ARAE

(mcg)

Vit ARE

(mcg)

Retinol (mcg)

β-carotene equivalent

(mcg)

Thiamin (mg)

Riboflavin (mg)

Niacin(mg)

Dietary Folate Eq.

(mcg)

Food folate (mcg)

Vit B12 (mcg)

Vit C(mg)

15 Mixed dishes

15001 Maize Porridge (Uji wa Mahindi) 7 7 7 3 0.02 0.05 0.2 7 7 0.09 0.0

15002 Sorghum, Finger Millet and Maize Porridge 7 7 7 3 0.02 0.05 0.3 5 5 0.09 0.0

15003 Kaimati (Fried Dumplings) 30 30 30 1 0.33 0.25 2.0 209* 76 0.25 0.0

15004 Mahamri (Swahili Doughnuts) 41 42 41 1 0.43 0.30 2.7 243* 60 0.34 0.1

15005 Whole Maize Flour Ugali 0 0 0 0 0.08 0.04 0.8 20 20 0.00 0.0

15006 Maize and Finger Millet Flour Ugali 0 0 0 0 0.07 0.02 1.2 24 24 0.00 0.0

15007 Maize, Red Sorghum and Finger Millet Ugali 0 0 0 0 0.07 0.03 1.0 20 20 0.00 0.0

15008 Cassava and Red Sorghum Ugali 0 0 0 3 0.05 0.04 0.7 14 14 0.00 0.5

15009 Refined Maize Flour Ugali 0 0 0 0 0.09 0.04 0.8 21 21 0.00 0.0

15010 Sorghum, Maize flour & Finger Millet Ugali 0 0 0 1 0.04 0.02 0.7 11 11 0.00 0.0

15011 Cassava Flour Ugali 1 1 0 7 0.03 0.05 0.6 18 18 0.00 1.8

15012 Cassava, Millet & Sorghum Porridge 0 0 0 1 0.01 0.01 0.2 4 4 0.00 0.1

15013 Cassava Porridge (Uji wa Muhogo) 0 0 0 1 0.00 0.01 0.1 2 2 0.00 0.2

15014 Finger Millet Porridge (Uji wa Wimbi) 0 0 0 0 0.01 0.00 0.4 6 6 0.00 0.0

15015 Bulrush Millet Porridge (Uji wa Mawele) 0 0 0 0 0.04 0.03 0.3 21 21 0.00 0.4

15016 Rice Flour Porridge (Uji wa Mchele) 0 0 0 0 0.01 0.00 0.2 1 1 0.00 0.1

15017 Omena Stew 52 60 44 94 0.04 0.18 1.6 12 12 5.61 6.4

15018 “Busara” (Whole Maize and Finger Millet Porridge) 0 0 0 0 0.02 0.01 0.5 8 8 0.00 0.0

15019 White Chapati 59 59 58 1 0.56 0.36 3.6 280 20 0.48 0.0

15020 Brown Chapati 1 1 1 1 0.29 0.08 2.0 36* 0 0.00 0.0

15022 Fried Egg (Mayai ya Kukaangwa) 192 192 192 0 0.11 0.50 0.0 60 60 1.66 0.0

15023 Omelette 95 109 81 165 0.08 0.25 0.4 38 38 0.70 13.4

15024 Spanish Omelette 110 119 102 102 0.08 0.28 0.2 40 40 0.88 20.3

15025 Meat Samosa (Sambusa ya Nyama) 66 85 48 223 0.47 0.42 5.1 222* 32 1.19 7.4

15026 Vegetable Samosa (Sambusa ya Mboga) 138 237 39 1185 0.46 0.31 3.2 227* 52 0.33 18.3

15027 Pancakes (Chapati za Maji) 77 78 76 8 0.40 0.40 2.5 203* 24 0.77 23.7

15028 Tosti Mayai (Egg Toast) 106 106 106 0 0.14 0.29 2.2 47 47 1.00 0.0* (15003) includes 78 mcg of FOLAC; (15004) includes 108 mcg of FOLAC; (15020) includes 21 mcg of FOLAC; (15025) includes 112 mcg of FOLAC; (15026) includes 103 mcg of FOLAC; (15027) includes 105 mcg of FOLAC

320


Code Food NameEdible

conversion factor

Energy(kJ)

Energy (kcal)

Water(g)

Protein(g)

Fat(g)


Fibre(g)

Ash(g)

15 Mixed dishes

15029 Drop Scones 1869 449 23.5 7.1 29.8 37.4 1.4 0.9

15030 “Terere” (Stir-fried Amaranth Leaves) 342 83 80.6 3.0 5.3 2.9 5.5 2.7

15031 Sukumawiki (Stir-fried Kales) 225 54 87.0 2.5 3.2 2.1 3.8 1.5

15032 Stir-fried Cabbage 411 100 82.7 1.2 8.6 3.1 2.4 1.9

15033 Mrenda & Seveve (Jute Mallow & Pumpkin Leaves) 249 59 85.3 3.4 2.3 5.4 2.0 1.6

15034 Pumpkin Leaves 410 99 80.8 3.2 6.7 5.5 1.5 2.3

15035 Saget, Terere & Managu (Spider plant, Amaranth & African Nightshade Leaves) 251 60 83.0 4.3 1.9 4.5 3.8 2.5

15036 Pilau (Spiced Rice) 895 213 56.3 6.9 9.4 24.8 1.1 1.5

15037 Mseto wa Ndengu (Rice with green grams) 433 103 74.5 3.7 1.3 18.4 1.5 0.6

15038 Mseto wa Maharagwe (Rice with beans) 807 193 58.2 5.0 7.9 23.5 3.8 1.7

15039 Nderema (Vine Spinach) 299 72 84.7 3.2 5.2 1.4 3.5 1.9

15040 807 192 52.5 7.2 5.8 24.2 7.4 2.9

15041 Qanchibelo (Beef, Maize & Wheat Flour) 560 133 68.6 9.6 3.1 15.7 1.7 1.3

15042 1017 241 44.3 5.1 5.6 41.2 2.8 0.9

15043 Gurdo, Marqa (Ugali in Sour Milk) 1015 242 46.9 6.6 9.6 29.7 5.1 2.0

15044 Mchuzi wa Ndengu (Green Gram Stew) 454 109 74.4 6.3 4.2 9.3 4.0 1.7

15045 Mchuzi wa Maharagwe (Bean Stew) 263 63 83.1 3.5 1.4 7.2 3.7 1.1

15046 Mchuzi wa Ndengu Kamande (Lentil Stew) 455 108 72.8 7.1 3.0 11.1 4.5 1.6

15047 Nyirinyiri (Camel Meat) 2171 521 8.5 34.6 33.6 20.0 0.0 3.3

15048 Mbuboyi (Blood Cooked in Fresh Milk) 410 97 76.2 11.5 2.0 8.3 0.0 2.0

15049 Ashir 529 125 68.2 2.7 0.9 25.8 1.2 1.2

15051 Cassava, Fingermillet and Sorghum Flour Ugali 613 145 61.3 2.0 0.6 30.7 4.3 1.1

15052 Yam Stew 394 94 76.7 1.5 2.4 15.3 2.5 1.6

15053 Githeri (Stewed Maize & Beans) 661 157 60.4 6.7 4.2 19.7 7.2 1.8

15054 Mukimo (Maize, Beans, Potatoes & Pumpkin Leaves) 498 118 67.1 5.0 0.7 20.5 4.8 1.9

15055 Githeri (Sauteed Fresh Maize & Beans) 773 185 55.3 6.9 7.2 17.8 10.5 2.2

15056 Matoke (Stewed Green Bananas & Meat) 494 118 72.9 6.0 4.1 13.3 1.8 1.9

321



Fe(mg)

Mg(mg)

P(mg)

K(mg)

Na(mg)

Zn(mg)

Se(mcg)

15 Mixed recipes

15029 Drop Scones 61 2.4 18 135 112 116 0.69 4

15030 “Terere” (Stir-fried Amaranth Leaves) 192 4.9 87 72 442 161 0.75 14

15031 Sukumawiki (Stir-fried Kales) 291 2.3 33 56 198 123 0.42 0

15032 Stir-fried Cabbage 48 0.6 11 43 305 510 0.24 1

15033 Mrenda & Seveve (Jute Mallow & Pumpkin Leaves) 141 1.8 26 105 197 180 0.62 2

15034 Pumpkin Leaves 166 2.0 51 101 236 332 0.67 2

15035 Saget, Terere & Managu (Spider plant, Amaranth & African Nightshade Leaves) 184 3.3 39 104 244 174 0.70 8

15036 Pilau (Spiced Rice) 19 1.3 20 138 285 349 1.24 3

15037 Mseto wa Ndengu (Rice with green grams) 19 0.8 23 53 101 59 0.48 2

15038 Mseto wa Maharagwe (Rice with Beans) 27 1.3 24 129 172 356 0.76 1

15039 Nderema (Vine Spinach) 233 9.5 37 55 389 170 0.41 0

15040 Fiqe (Red Sorghum, Beans and Teff Flour) 170 3.5 77 214 315 495 1.40 4

15041 Qanchibelo (Beef, Maize & Wheat Flour) 62 5.9 24 156 169 225 1.97 8

15042 Qita “Maize & wheat flour pancake” 24 2.8 28 131 105 158 1.81 0

15043 Gurdo, Marqa (Ugali in Sour Milk) 103 2.2 78 246 264 268 1.36 9

15044 Mchuzi wa Ndengu (Green Gram Stew) 33 1.6 43 61 184 243 0.57 5

15045 Mchuzi wa Maharagwe (Bean Stew) 20 1.0 17 92 125 165 0.44 1

15046 Mchuzi wa Ndengu Kamande (Lentil Stew) 26 2.0 28 81 183 275 0.93 8

15047 Nyirinyiri (Camel Meat) 7 6.9 21 213 407 346 3.62 17

15048 Mbuboyi (Blood Cooked in Fresh Milk) 56 13.9 8 62 199 361 1.08 17

15049 Ashir 18 0.2 9 29 39 128 0.21 1

15051 Cassava, Fingermillet and Sorghum Flour Ugali 69 1.7 40 70 236 11 0.53 4

15052 Yam Stew 13 0.7 14 46 279 347 0.21 0

15053 Githeri (Stewed Maize & Beans) 39 2.2 41 214 281 233 1.01 2

15054 Mukimo (Maize, Beans, Potatoes & Pumpkin Leaves) 38 2.0 36 159 436 266 0.74 2

15055 Githeri (Sauteed Fresh Maize & Beans) 41 2.2 43 222 308 335 1.32 3

15056 Matoke (Stewed Green Bananas & Meat) 16 3.9 22 105 380 381 1.12 5

322



(mcg)

Vit ARE

(mcg)

Retinol (mcg)


(mcg)

Thiamin (mg)

Riboflavin (mg)

Niacin(mg)

Dietary Folate Eq.

(mcg)

Food folate (mcg)

Vit B12 (mcg)

Vit C(mg)

15 Mixed dishes

15029 Drop Scones 88 89 86 21 0.33 0.33 2.0 166* 21 0.66 0.0

15030 “Terere” (Stir-fried Amaranth Leaves) 209 418 0 2508 0.03 0.16 0.6 37 37 0.00 49.3

15031 Sukumawiki (Stir-fried Kales) 122 243 0 1460 0.08 0.10 0.8 35 35 0.00 82.1

15032 Stir-fried Cabbage 0 0 0 1 0.04 0.04 0.4 11 11 0.00 38.6

15033 Mrenda & Seveve (Jute Mallow & Pumpkin Leaves) 72 121 24 580 0.03 0.22 0.3 21 21 0.31 9.2

15034 Pumpkin Leaves 61 107 16 548 0.03 0.16 0.6 17 17 0.24 10.7

15035 Saget, Terere & Managu (Spider plant, Amaranth & African Nightshade Leaves) 132 244 19 1350 0.02 0.22 0.4 80 80 0.25 16.1

15036 Pilau (Spiced Rice) 5 8 2 39 0.04 0.10 1.5 12 12 0.40 5.9

15037 Mseto wa Ndengu (Rice with green grams) 1 1 0 9 0.04 0.04 0.3 30 30 0.00 0.3

15038 Mseto wa Maharagwe (Rice with Beans) 3 5 0 27 0.06 0.06 0.6 29 29 0.00 2.3

15039 Nderema (Vine Spinach) 166 313 20 1759 0.05 0.17 0.8 44 44 0.00 56.7

15040 Fiqe (Red Sorghum, Beans and Teff Flour) 82 131 34 584 0.15 0.12 1.4 62 62 0.00 24.0

15041 Qanchibelo (Beef, Maize & Wheat Flour) 40 63 18 270 0.14 0.18 2.4 85* 13 0.56 19.3

15042 Qita “Maize & wheat flour pancake” 62 63 61 10 0.35 0.23 2.4 234* 28 0.15 0.2

15043 Gurdo, Marqa (Ugali in Sour Milk) 65 67 63 24 0.10 0.20 1.3 31 31 0.15 0.4

15044 Mchuzi wa Ndengu (Green Gram Stew) 4 8 0 46 0.08 0.04 0.4 71 71 0.00 2.1

15045 Mchuzi wa Maharagwe (Bean Stew) 4 8 0 50 0.04 0.03 0.3 24 24 0.00 1.5

15046 Mchuzi wa Ndengu Kamande (Lentil Stew) 3 7 0 40 0.08 0.05 0.6 22 22 0.00 4.3

15047 Nyirinyiri (Camel Meat) 1 3 0 15 0.04 0.31 8.3 12 12 2.31 0.0

15048 Mbuboyi (Blood Cooked in Fresh Milk) 65 0.05 0.17 0.2

15049 Ashir 5 5 5 2 0.02 0.03 0.1 3 3 0.06 0.0

15051 Cassava, Fingermillet and Sorghum Flour Ugali 0 1 0 4 0.05 0.04 0.9 18 18 0.00 0.8

15052 Yam Stew 34 67 0 404 0.06 0.02 0.4 15 15 0.00 5.2

15053 Githeri (Stewed Maize & Beans) 0 1 0 2 0.10 0.06 0.8 52 52 0.00 0.5

15054 Mukimo (Maize, Beans, Potatoes & Pumpkin Leaves) 4 9 0 52 0.08 0.05 0.9 48 48 0.00 2.7

15055 Githeri (Sauteed Fresh Maize & Beans) 2 5 0 27 0.12 0.08 1.0 57 57 0.00 0.8

15056 Matoke (Stewed Green Bananas & Meat) 19 36 2 208 0.05 0.08 1.4 22 22 0.34 9.8*(15029) includes 86 mcg of FOLAC; (15041) includes 43 mcg of FOLAC; (15042) includes 121 mcg of FOLAC

323



conversion factor

Energy(kJ)

Energy (kcal)

Water(g)

Protein(g)

Fat(g)


Fibre(g)

Ash(g)

15 Mixed dishes

15057 Mukimo (Fresh Maize, Potatoes & Pumpkin Leaves) 457 109 68.8 3.0 1.0 18.5 6.8 1.9

15058 Stewed Potatoes & Arrowroots 380 90 78.0 1.9 2.1 15.0 1.8 1.2

15059 Mukimo wa Njahi (Black Beans, Green Bananas & Potatoes) 693 164 53.7 9.5 0.6 26.5 7.2 2.4

15060 Githeri (Fresh beans and Maize) 751 180 57.0 7.8 7.6 15.1 10.4 2.2

15061 Mashed Potato and Bananas 750 179 62.1 2.3 8.5 22.1 2.6 2.4

15062 Mukimo wa Njahi (Raw & Ripe Bananas) 636 151 57.7 6.4 0.6 26.6 6.5 2.2

15063 Groundnut Sauce 1237 298 50.2 10.6 23.4 9.6 3.5 2.7

15064 Vimumunya vya Chumvi (Pumpkin & Coconut Milk) 297 72 85.8 1.3 4.9 4.6 1.9 1.5

15065 Vinolo (Banana and Maize Flour Ugali) 524 124 68.4 2.2 0.9 25.5 2.5 0.6

15066r Biryani rice 641 152 65.3 2.7 3.2 27.9 0.3 0.6

15066s Biryani Stew (Swahili Spiced beef Stew) 822 198 65.3 8.1 14.3 8.3 1.9 2.1

15067 Vimumunya vya Sukari (Sweetened Pumpkin & Coconut Milk) 390 93 79.0 1.10 3.0 14.5 1.8 0.6

15068 Wukunu (Sweet potatoes & Dehulled Black Beans) 396 94 73.0 4.1 0.6 15.8 4.6 1.9

15069 Mushenye (Green Maize and Sweet Potatoes) 641 153 60.4 7.1 4.1 17.6 8.6 2.1

15070 Ingokho (Stewed Chicken) 883 211 59.7 18.3 12.3 6.4 1.1 2.3

15071 Malesele (Cow Blood with Sour Milk) 1395 335 37.5 20.0 21.2 15.4 1.0 4.9

15072 Tsiswa (Stewed Termites) 2136 515 10.5 31.6 38.8 7.3 5.1 6.8

15073 Ingokho (Fried Chicken) 2218 532 6.8 44.6 35.3 9.1 0.0 4.3

15074 Wali wa Kuchemshwa (Boiled Rice) 584 138 67.1 2.7 2.0 27.2 0.2 0.7

15075 Wali wa Yasmin (Onion fried Rice) 779 185 58.9 3.1 5.1 31.2 0.6 1.0

15076 Stir-fried Spinach 307 74 84.4 2.8 5.4 2.0 3.3 2.1

15077 Thabai / Thaa (Stinging Nettle Leaves) 143 34 92.3 1.2 2.4 1.9 0.6 1.8

15078 Rhikhuvi (Stewed Cowpea Leaves) 630 152 74.1 3.2 13.3 3.5 3.2 2.8

15079 Kunde and Mrenda (Stewed Cowpeas and Jute Mallow leaves) 238 57 83.5 3.7 2.0 4.4 3.3 3.1

15080 Obwoba (Stewed Mushrooms in Peanut Butter) 487 117 73.3 4.9 6.3 8.3 3.8 3.4

15081 Chai ya Maziwa (Mixed Tea) 153 36 92.1 1.1 1.2 5.4 0.0 0.3

324



Fe(mg)

Mg(mg)

P(mg)

K(mg)

Na(mg)

Zn(mg)

Se(mcg)

15 Mixed recipes

15057 Mukimo (Fresh Maize, Potatoes & Pumpkin Leaves) 44 1.6 35 116 404 336 0.93 2

15058 Stewed Potatoes & Arrowroots 8 0.9 17 38 401 173 0.44 1

15059 Mukimo wa Njahi (Black Beans, Green Bananas & Potatoes) 31 3.2 65 152 606 273 1.06 4

15060 Githeri (Fresh beans and Maize) 17 1.7 24 119 319 433 1.21 3

15061 Mashed Potato and Bananas 12 1.4 23 70 551 544 0.36 1

15062 Mukimo wa Njahi (Raw & Ripe Bananas) 24 2.2 54 103 437 229 0.79 3

15063 Groundnut Sauce 132 2.3 101 209 366 492 1.20 7

15064 Vimumunya vya Chumvi (Pumpkin & Coconut Milk) 16 0.3 13 39 183 325 0.25 1

15065 Vinolo (Banana and Maize Flour Ugali) 9 1.2 22 68 147 9 1.16 0

15066r Biryani rice 9 0.3 9 52 22 180 0.47 0

15066s Biryani Stew (Swahili Spiced beef Stew) 28 5.2 24 139 332 480 1.58 8

15067 Vimumunya vya Sukari (Sweetened Pumpkin & Coconut Milk) 14 0.3 11 31 155 15 0.21 1

15068 Wukunu (Sweet potatoes & Dehulled Black Beans) 21 1.5 33 82 288 229 0.41 115069 Mushenye (Green Maize and Sweet Potatoes) 44 2.3 51 196 340 242 1.07 3

15070 Ingokho (Stewed Chicken) 21 2.7 23 211 210 482 1.01 16

15071 Malesele (Cow Blood with Sour Milk) 85 24.8 19 123 410 1065 1.85 29

15072 Tsiswa (Stewed Termites) 137 29.8 13 584 412 2277 0.41 5

15073 Ingokho (Fried Chicken) 31 5.6 38 492 328 932 2.13 39

15074 Wali wa Kuchemshwa (Boiled Rice) 9 0.3 9 50 21 216 0.46 0

15075 Wali wa Yasmin (Onion fried Rice) 13 0.5 12 61 46 275 0.53 1

15076 Stir-fried Spinach 99 3.7 66 47 299 870 0.62 1

15077 Thabai / Thaa (Stinging Nettle Leaves) 132 1.4 28 26 113 312 0.14 1

15078 Rhikhuvi (Stewed Cowpea Leaves) 146 1.3 23 49 202 660 0.53 1

15079 Kunde and Mrenda (Stewed Cowpeas and Jute Mallow leaves) 158 2.4 23 93 244 761 0.64 2

15080 Obwoba (Stewed Mushrooms in Peanut Butter) 38 1.4 47 130 408 822 0.54 15

15081 Chai ya Maziwa (Mixed Tea) 42 0.0 5 40 45 15 0.21 1

325



(mcg)

Vit ARE

(mcg)

Retinol (mcg)


(mcg)

Thiamin (mg) (mg)

Niacin(mg)

Dietary Folate Eq.

(mcg)

Food folate (mcg)

Vit B12 (m cg)

Vit C(mg)

15 Mixed dishes

15057 Mukimo (Fresh Maize, Potatoes & Pumpkin Leaves) 14 27 0 163 0.09 0.06 1.2 36 36 0 3.7

15058 Stewed Potatoes & Arrowroots 3 7 0 40 0.08 0.05 1.0 12 12 0 7.1

15059 Mukimo wa Njahi (Black Beans, Green Bananas & Potatoes) 0 0 0 2 0.2 0.08 1.2 19 19 0 4.2

15060 Githeri (Fresh beans and Maize) 6 13 0 76 0.13 0.09 1.4 54 54 0 9.2

15061 Mashed Potato and Bananas 4 8 0 49 0.06 0.04 0.9 35 35 0 12.6

15062 Mukimo wa Njahi (Raw & Ripe Bananas) 1 2 0 12 0.15 0.07 0.8 14 14 0. 9.8

15063 Groundnut Sauce 28 28 28 2 0.28 0.21 5 27 27 0.17 0

15064 Vimumunya vya Chumvi (Pumpkin & Coconut Milk) 88 176 0 1057 0.05 0.05 0.6 22 22 0 5.5

15065 Vinolo (Banana and Maize Flour Ugali) 16 16 16 1 0.12 0.08 0.9 96 8 0 6.2

15066r Biryani rice 0 0 0 0 0.02 0.04 0.4 3 3 0 0

15066s Biryani Stew (Swahili Spiced beef Stew) 24 43 6 225 0.04 0.13 1.8 14 14 0.47 14.5

15067 Vimumunya vya Sukari (Sweetened Pumpkin & Coconut Milk) 81 162 0 973 0.05 0.04 0.5 19 19 0 5

15068 Wukunu (Sweet potatoes & Dehulled Black Beans) 1 1 0 8 0.10 0.04 0.7 9 9 0 12.6

15069 Mushenye (Green Maize and Sweet Potatoes) 1 3 0 16 0.15 0.07 1.6 50 50 0 5.9

15070 Ingokho (Stewed Chicken) 63 74 53 125 0.11 0.13 5.1 14 14 0.38 18.4

15071 Malesele (Cow Blood with Sour Milk) - - 106 - 0.1 0.25 0.7 - - - -15072 Tsiswa (Stewed Termites) 95 96 94 10 0.05 3.15 2.9 4 4 0.25 1.3

15073 Ingokho (Fried Chicken) 134 134 134 0 0.18 0.25 12.3 13 13 0.97 2.3

15074 Wali wa Kuchemshwa (Boiled Rice) 0 0 0 0 0.02 0.04 0.4 3 3 0 0

15075 Wali wa Yasmin (Onion fried Rice) 0 0 0 1 0.02 0.05 0.5 4 4 0 0.9

15076 Stir-fried Spinach 142 284 0 1701 0.02 0.08 0.5 70 70 0 16.9

15077 Thabai / Thaa (Stinging Nettle Leaves) 0 1 0 4 0.01 0.06 0.2 62 62 0 1

15078 Rhikhuvi (Stewed Cowpea Leaves) 32 52 12 239 0.19 0.22 0.7 31 31 0.15 12.6

15079 Kunde and Mrenda (Stewed Cowpeas and Jute Mallow leaves) 84 147 21 757 0.1 0.29 0.4 38 38 0.28 13.1

15080 Obwoba (Stewed Mushrooms in Peanut Butter) 6 12 0 69 0.17 0.35 2.2 27 27 0 6.7

15081 Chai ya Maziwa (Mixed Tea) 14 14 13 6 0 0 0.0 1 1 0.17 0

326



conversion factor

Energy(kJ)

Energy (kcal)

Water(g)

Protein(g)

Fat(g)


Fibre(g)

Ash(g)

15 Mixed dishes

15082 Stewed Dried Fish 1374 330 42.7 25.7 23.2 3.9 1.4 3.0

15083 Kimanga cha Ndizi (Smoked Green Bananas and Kidney Beans) 614 146 57.7 6.5 0.9 24.1 7.7 3.1

15084 Kimanga Cha Mihogo (Mashed Cassava and Pigeon peas) 823 194 46.8 4.8 0.6 39.6 5.8 2.4

15085 Ndoto (Sauteed Red Kidney Beans & Red Sorghum) 806 193 56.4 5.7 7.9 21.3 7.0 1.9

15086 Muthokoi (Dehulled Maize and Beans) 677 161 62.7 5.0 5.9 19.8 4.6 2.0

15087 Beef Stew 756 181 65.7 17.7 10.4 3.8 0.8 1.7

15088 Munono (Cow blood, beef, cow fat) 2269 549 23.9 19.5 50.3 4.6 0.0 1.8

15089 Osarge Ogkole (Fresh blood and Fresh milk) 340 81 82.5 6.1 3.1 7.0 0.0 1.2

15090 Kimanga cha Viazi Vitamu (Mashed Sweet Potato & Black Beans) 472 112 68.0 5.4 0.5 18.9 5.2 2.1

15091 Kitojo (Sweet Potato Leaves) 596 144 74.6 3.9 12.7 1.4 4.6 2.9

15092 Mchuzi wa Mbaazi (Pigeon Peas Stew) 494 118 70.9 5.7 4.4 11.0 6.1 1.9

15093 Nchenga/ Nzenga (Crushed Maize) 542 129 69.5 2.2 3.9 20.3 1.8 2.2

15094 Mseto wa Viazi (Potatoes in Rice) 469 111 73.7 2.2 1.9 21.1 0.5 0.6

15095 Likhanga (Stewed Guinea Fowl) 642 154 69.7 15.8 9.0 2.0 0.7 2.7

15096 Fried tilapia 1821 437 23.5 45.7 28.1 0.3 0.0 2.5

15097 Stewed Green Bananas 350 84 81.8 1.0 3.8 10.4 2.2 0.8

15098 Stir Fried Beef 1066 255 50.3 26.7 14.1 5.0 1.0 3.1

15099 Stir Fried Goat Meat 1597 383 30.2 32.1 23.3 10.4 1.7 2.3

15100 Finger Millet Ugali 505 120 65.1 2.9 0.7 21.0 8.9 1.4

15101 Omena wa Kukaangwa (Fried Omena) 1863 450 32.8 19.2 39.3 4.6 0.8 3.4

15102 Aluru (Stewed Quails) 809 195 65.9 11.3 14.2 5.2 0.6 2.9

15103 Mashed Potatoes 449 106 71.0 2.5 0.2 22.8 1.7 1.8

15104 Mashed Bananas 344 81 76.9 1.2 0.3 16.9 3.0 1.7

15105 Enriched Mashed Potatoes 591 141 70.4 2.0 6.2 18.6 1.4 1.4

15106 Enriched Mashed Bananas 568 136 72.9 1.0 7.8 14.3 2.6 1.5

15107 Stewed Nile Perch 522 125 74.0 14.3 6.3 2.5 0.5 2.4

15108 Stewed Goat Meat 925 222 59.4 17.1 14.6 5.2 0.8 2.9

327



Fe(mg)

Mg(mg)

P(mg)

K(mg)

Na(mg)

Zn(mg)

Se(mcg)

15 Mixed recipes

15082 Stewed Dried Fish 189 2.1 57 395 403 572 1.02 29

15083 Kimanga cha Ndizi (Smoked Green Bananas and Kidney Beans) 46 1.6 43 188 401 485 0.85 2

15084 Kimanga Cha Mihogo (Mashed Cassava and Pigeon peas) 94 1.6 44 93 469 303 0.85 4

15085 Ndoto (Sauteed Red Kidney Beans & Red Sorghum) 25 1.8 53 162 211 270 0.89 6

15086 Muthokoi (Dehulled Maize and Beans) 27 1.3 25 120 185 325 0.59 1

15087 Beef Stew 12 11.2 27 257 264 315 3.48 18

15088 Munono (Cow blood, beef, cow fat) 10 16.6 19 203 245 286 3.19 23

15089 Osarge Ogkole (Fresh blood and Fresh milk) 101 4.7 11 105 161 148 0.79 8

15090 Kimanga cha Viazi Vitamu (Mashed Sweet Potato & Black Beans) 32 1.6 38 78 388 276 0.63 2

15091 Kitojo (Sweet Potato Leaves) 97 0.9 51 31 500 648 0.26 1

15092 Mchuzi wa Mbaazi (Pigeon Peas Stew) 47 1.4 33 69 260 281 0.74 4

15093 Nchenga/ Nzenga (Crushed Maize) 13 0.3 11 22 85 552 0.16 0

15094 Mseto wa Viazi (Potatoes in Rice) 9 0.4 9 45 92 131 0.38 0

15095 Likhanga (Stewed Guinea Fowl) 31 2.0 22 152 240 736 1.25 18

15096 Fried tilapia 252 6.2 40 387 349 149 1.16 39

15097 Stewed Green Bananas 9 0.7 15 24 175 100 0.21 1

15098 Stir Fried Beef 16 16.4 40 422 483 682 5.13 27

15099 Stir Fried Goat Meat 33 4.1 50 424 465 221 5.74 43

15100 Finger Millet Ugali 137 4.4 61 72 212 3 0.67 6

15101 Omena wa Kukaangwa (Fried Omena) 879 2.3 33 782 281 90 5.28 7

15102 Aluru (Stewed Quails) 90 1.6 23 202 302 761 1.24 9

15103 Mashed Potatoes 10 1.4 20 82 650 330 0.32 1

15104 Mashed Bananas 8 0.6 20 25 245 348 0.19 1

15105 Enriched Mashed Potatoes 10 1.1 16 67 529 209 0.26 1

15106 Enriched Mashed Bananas 8 0.5 17 22 207 276 0.16 1

15107 Stewed Nile Perch 105 1.0 26 216 203 596 0.51 16

15108 Stewed Goat Meat 16 2.1 25 225 235 783 3.04 23

328



(mcg)

Vit ARE

(mcg)

Retinol (mcg)


(mcg)

Thiamin (mg)

Riboflavin (mg)

Niacin(mg)

Dietary Folate Eq.

(mcg)

Food folate (mcg)

Vit B12 (mcg)

Vit C(mg)

15 Mixed dishes

15082 Stewed Dried Fish 0 0 57 124 0.05 0.03 3.3 0 19 1.52 10.4

15083 Kimanga cha Ndizi (Smoked Green Bananas and Kidney Beans) 2 3 0 20 0.10 0.09 0.9 48 48 0.00 0.8

15084 Kimanga Cha Mihogo (Mashed Cassava and Pigeon peas) 4 8 0 49 0.13 0.07 0.8 52 52 0.00 1.5

15085 Ndoto (Sauteed Red Kidney Beans & Red Sorghum) 0 1 0 3 0.08 0.05 1.0 35 35 0.00 0.4

15086 Muthokoi (Dehulled Maize and Beans) 0 0 0 2 0.07 0.04 0.4 31 31 0.00 0.4

15087 Beef Stew 14 21 7 89 0.01 0.20 3.3 7 7 1.16 7.7

15088 Munono (Cow blood, beef, cow fat) - - 34 - 0.03 0.18 2.6 - - - -15089 Osarge Ogkole (Fresh blood and Fresh milk) 49 0.02 0.23 0.1

15090 Kimanga cha Viazi Vitamu (Mashed Sweet Potato & Black Beans) 4 8 0 49 0.12 0.05 0.8 9 9 0.00 7.8

15091 Kitojo (Sweet Potato Leaves) 138 276 0 1653 0.07 0.26 0.9 2 2 0.00 8.1

15092 Mchuzi wa Mbaazi (Pigeon Peas Stew) 8 16 0 93 0.13 0.03 0.5 47 47 0.00 2.9

15093 Nchenga/ Nzenga (Crushed Maize) 87 173 0 1038 0.03 0.01 0.2 5 5 0.00 1.5

15094 Mseto wa Viazi (Potatoes in Rice) 2 4 0 23 0.02 0.03 0.4 7 7 0.00 2.5

15095 Likhanga (Stewed Guinea Fowl) 10 18 2 96 0.02 0.15 2.4 7 7 0.14 8.4

15096 Fried tilapia 24 24 24 0 0.09 0.35 7.5 12 12 3.50 0

15097 Stewed Green Bananas 6 13 0 75 0.03 0.03 0.3 10 10 0.00 13.2

15098 Stir Fried Beef 19 28 10 107 0.02 0.31 5.1 10 10 1.86 9.4

15099 Stir Fried Goat Meat 42 60 24 214 0.20 0.33 5.4 14 14 2.84 18.7

15100 Finger Millet Ugali 0 0 0 1 0.06 0.01 1.6 26 26 0.00 0.0

15101 Omena wa Kukaangwa (Fried Omena) 55 69 41 171 0.11 0.17 5.4 22 22 16.78 10.9

15102 Aluru (Stewed Quails) 51 58 44 80 0.06 0.36 2.7 9 9 0.61 7.9

15103 Mashed Potatoes 0 0 0 0 0.06 0.03 1.1 42 42 0.00 6.0

15104 Mashed Bananas 0 0 0 2 0.04 0.03 0.2 11 11 0.00 13.7

15105 Enriched Mashed Potatoes 51 54 48 38 0.05 0.03 0.9 34 34 0.00 4.9

15106 Enriched Mashed Bananas 63 67 59 48 0.03 0.03 0.2 9 9 0.01 11.6

15107 Stewed Nile Perch 16 22 10 68 0.01 0.01 1.6 9 9 0.86 5.2

15108 Stewed Goat Meat 21 29 13 94 0.11 0.17 2.9 8 8 1.52 8.2

329


Code Food Name Energy(kJ)

Energy (kcal)

Water(g)

Protein(g)

Fat(g)


Fibre(g)

Ash(g)

15 Mixed dishes

15109 Pan Fried Sweet Potatoes 1035 248 51.7 3.1 13.9 25.3 4.9 1.2

15110 Potato Chips 1365 326 32.1 4.8 13.6 44.4 3.3 1.9

15111 Kimito (Mashed Beans & Potatoes) 537 127 64.1 5.7 0.8 21.6 5.4 2.3

15112 Arrowroot Stew 383 91 77.8 1.9 2.3 14.9 1.8 1.4

15113 Sweet Potatoes with Peanut Butter 373 89 81.1 2.2 4.4 9.3 2.2 0.9

15114 Black Bean Stew (Dolichos/ Njahi Stew) 261 62 83.6 3.6 1.3 7.7 2.8 1.1

15115 Bean Stew with Milk and Cream 584 139 65.2 7.2 4.5 14.3 6.7 2.2

15116 Mcheleng (Rice with Milk) 741 176 61.5 3.9 5.7 27.2 0.2 1.4

15117 Pan Fried Arrowroots 761 181 56.9 4.1 5.2 28.3 2.5 3.1

15118 Nyenyi (Mashed Pigeon Peas & Green Maize) 524 125 66.4 4.9 2.3 17.8 6.5 2.0

15119 Finger Millet and Sorghum Porridge 311 74 82.3 2.7 2.2 9.7 2.3 0.8

15120 Mashed Pumpkin and Black Nightshade Leaves 277 67 80.8 3.8 2.4 4.9 5.1 3.0

15121 Enriched Matoke 465 111 73.7 2.4 3.5 15.8 3.2 1.4

15122 Oatmeal 351 83 78.3 2.4 1.7 12.9 3.5 1.2

15123 Uji wa Shayiri (Oat Porridge) 363 86 79.3 1.9 1.6 15.3 1.4 0.5

15124 Enriched Mandazi (East African Doughnuts; Enriched) 1590 379 23.5 7.6 16.1 49.9 2.2 0.8

15125 Basic Mandazi (East African Doughnuts; Basic) 1430 340 28.2 6.4 12.9 48.7 2.1 1.7

15126 Stewed Split Dal 291 69 81.8 3.7 1.9 8.1 2.7 1.9

15127 Potato Curry 608 145 69.0 2.2 7.0 17.3 2.2 2.3

15128 Peas and Brinjal Curry 544 131 72.5 4.2 8.5 6.6 5.8 2.4

15129 Wali wa Mvuke (Steamed Rice) 513 121 68.6 2.6 0.3 26.7 0.2 1.5

15130 Roti (Indian Chapati) 1560 374 21.6 8.0 16.7 43.8 7.9 2.0

15131 Potato Bhajia 1960 471 15.1 8.6 31.0 37.1 4.8 3.5

15132 Chaas (Diluted Yoghurt) 252 60 86.6 2.0 2.2 8.0 0.0 1.1

15133 Siro (Semolina & Nuts) 1716 412 28.4 4.3 26.1 39.4 1.1 0.8

15134 Minced Meat Balls 659 157 65.9 8.1 5.4 18.6 0.8 1.3

15136 Uji wa Ngano (Wheat Flour Porridge) 468 111 76.3 2.5 3.9 16.1 0.9 0.3

15137 Okra Meat Dish 394 94 80.1 8.2 5.1 3.2 1.3 2.1

330



Fe(mg)

Mg(mg)

P(mg)

K(mg)

Na(mg)

Zn(mg)

Se(mcg)

15 Mixed recipes

15109 Pan Fried Sweet Potatoes 44 0.8 21 50 325 16 0.73 1

15110 Potato Chips 17 2.7 37 159 1262 13 0.63 1

15111 Kimito (Mashed Beans & Potatoes) 35 2.2 36 173 557 359 0.77 2

15112 Arrowroot Stew 11 0.9 18 41 431 250 0.44 1

15113 Sweet Potatoes with Peanut Butter 23 0.7 21 33 179 130 0.42 1

15114 Black Bean Stew (Dolichos/ Njahi Stew) 17 1.2 26 55 175 164 0.42 2

15115 Bean Stew with Milk and Cream 66 1.9 34 197 259 273 0.96 2

15116 Mcheleng (Rice with Milk) 53 0.4 12 96 73 419 0.64 1

15117 Pan Fried Arrowroots 8 1.3 29 50 696 616 1.09 1

15118 Nyenyi (Mashed Pigeon Peas & Green Maize) 56 1.8 41 106 479 273 0.89 4

15119 Finger Millet and Sorghum Porridge 93 1.1 24 91 130 23 0.54 4

15120 Mashed Pumpkin and Black Nightshade Leaves 91 6.7 41 75 456 411 0.66 1

15121 Enriched Matoke 15 0.9 33 37 256 220 0.32 2

15122 Oatmeal 15 1.0 35 110 82 209 0.71 10

15123 Uji wa Shayiri (Oat Porridge) 39 0.4 18 77 69 14 0.45 5

15124 Enriched Mandazi (East African Doughnuts; Enriched) 45 3.3 21 134 105 80 0.66 2

15125 Basic Mandazi (East African Doughnuts; Basic) 136 3.5 19 331 350 241 0.52 0

15126 Stewed Split Dal 22 1.2 21 54 142 459 0.42 6

15127 Potato Curry 25 1.7 22 68 475 537 0.41 1

15128 Peas and Brinjal Curry 38 2.1 30 71 253 520 1.96 2

15129 Wali wa Mvuke (Steamed Rice) 10 0.3 9 49 22 521 0.45 1

15130 Roti (Indian Chapati) 25 2.7 83 199 234 354 1.64 27

15131 Potato Bhajia 29 3.0 39 132 783 587 0.78 2

15132 Chaas (Diluted Yoghurt) 106 0.1 8 66 93 262 0.24 2

15133 Siro (Semolina & Nuts) 81 0.5 19 105 140 24 0.66 4

15134 Minced Meat Balls 14 4.4 17 126 133 321 1.55 7

15136 Uji wa Ngano (Wheat Flour Porridge) 14 0.9 21 32 60 3 0.24 1

15137 Okra Meat Dish 23 5.2 24 126 199 559 1.65 8

331



(mcg)

Vit ARE

(mcg)

Retinol (mcg)


(mcg)

Thiamin (mg)

Riboflavin (mg)

Niacin(mg)

Dietary Folate Eq.

(mcg)

Food folate (mcg)

Vit B12 (mcg)

Vit C(mg)

15 Mixed dishes

15109 Pan Fried Sweet Potatoes 796 1592 0 9547 0.04 0.07 1.2 11 11 0.00 35.2

15110 Potato Chips 0 0 0 0 0.11 0.07 2.3 82 82 0.00 12.0

15111 Kimito (Mashed Beans & Potatoes) 0 0 0 1 0.09 0.06 1.0 58 58 0.00 3.4

15112 Arrowroot Stew 48 95 0 570 0.09 0.05 1.1 13 13 0.00 5.3

15113 Sweet Potatoes with Peanut Butter 263 526 0 3155 0.05 0.04 1.1 10 10 0.00 17.0

15114 Black Bean Stew (Dolichos/ Njahi Stew) 3 5 0 30 0.07 0.03 0.4 4 4 0.00 2.6

15115 Bean Stew with Milk and Cream 25 32 19 77 0.08 0.11 0.6 47 47 0.12 4.4

15116 Mcheleng (Rice with Milk) 44 47 42 27 0.02 0.14 0.3 9 9 0.20 0.0

15117 Pan Fried Arrowroots 2 3 0 20 0.21 0.10 2.4 0 0 0.00 1.7

15118 Nyenyi (Mashed Pigeon Peas & Green Maize) 23 34 12 130 0.14 0.05 1.0 54 54 0.00 2.9

15119 Finger Millet and Sorghum Porridge 22 23 22 10 0.02 0.14 0.4 9 9 0.28 0.0

15120 Mashed Pumpkin and Black Nightshade Leaves 88 176 0 1053 0.09 0.27 1.4 233 233 0.00 21.5

15121 Enriched Matoke 0 0 0 2 0.08 0.04 1.0 14 14 0.00 12.0

15122 Oatmeal 0 0 0 0 0.13 0.03 0.2 6 6 0.00 0.0

15123 Uji wa Shayiri (Oat Porridge) 11 11 11 5 0.05 0.08 0.1 3 3 0.14 0.0

15124 Enriched Mandazi (East African Doughnuts; Enriched) 90 92 88 24 0.47 0.36 3.0 236* 21 0.57 0.7

15125 Basic Mandazi (East African Doughnuts; Basic) 48 48 48 1 0.46 0.29 3.0 230* 17 0.40 0.0

15126 Stewed Split Dal 9 18 0 105 0.05 0.03 0.3 31 31 0.00 4.8

15127 Potato Curry 10 20 0 120 0.06 0.04 0.9 32 32 0.00 11.4

15128 Peas and Brinjal Curry 29 58 0 348 0.13 0.09 1.1 56 56 0.00 16.8

15129 Wali wa Mvuke (Steamed Rice) 0 0 0 0 0.02 0.04 0.4 2 2 0.00 0.0

15130 Roti (Indian Chapati) 44 46 42 25 0.32 0.09 2.2 39* 0 0.00 0.0

15131 Potato Bhajia 5 9 1 50 0.17 0.09 1.8 81 81 0.00 8.2

15132 Chaas (Diluted Yoghurt) 24 26 23 16 0.04 0.11 0.0 0 0 0.12 0.0

15133 Siro (Semolina & Nuts) 196 205 187 105 0.03 0.18 0.3 9 9 0.32 0.0

15134 Minced Meat Balls 9 16 2 79 0.02 0.10 1.4 5 5 0.43 4.1

15136 Uji wa Ngano (Wheat Flour Porridge) 7 7 7 0 0.11 0.05 1.4 37* 7 0.06 0.0

15137 Okra Meat Dish 15 28 3 151 0.03 0.10 1.7 13 13 0.51 9.3

* (15124) includes 127 mcg of FOLAC; (15125) includes 125 mcg of FOLAC; (15130) includes 23 mcg of FOLAC; (15136) includes 17 mcg of FOLAC

332


Code Food Name Energy(kJ)

Energy (kcal)

Water(g)

Protein(g)

Fat(g)


Fibre(g)

Ash(g)

15 Mixed dishes

15138 Hydrabadi Biryani 819 195 59.3 8.2 8.3 21.4 0.9 1.9

15139 Chick Peas Curry 524 126 69.2 6.0 5.1 10.3 7.3 2.1

15140 Bhature (Fried Indian Bread) 1408 337 36.1 5.9 18.5 35.9 1.7 1.9

15141 Pumpkins with Peanut Butter 359 86 82.7 2.6 5.5 5.4 2.6 1.3

15142 Firinda (Skinned Bean Stew) 390 93 74.9 5.2 2.3 10.2 5.3 2.1


Fe(mg)

Mg(mg)

P(mg)

K(mg)

Na(mg)

Zn(mg)

Se(mcg)

15 Mixed recipes

15138 Hydrabadi Biryani 35 1.0 22 115 187 457 0.62 15

15139 Chick Peas Curry 77 2.5 48 83 329 426 0.96 11

15140 Bhature (Fried Indian Bread) 62 2.8 18 108 109 518 0.50 1

15141 Pumpkins with Peanut Butter 24 0.6 29 44 195 196 0.36 1

15142 Firinda (Skinned Bean Stew) 43 1.6 32 150 229 355 0.70 2


(mcg)

Vit ARE

(mcg)

Retinol (mcg)


(mcg)

Thiamin (mg) (mg)

Niacin(mg)

Dietary Folate Eq.

(mcg)

Food folate (mcg)

Vit B12 (mcg)

Vit C(mg)

15 Mixed dishes

15138 Hydrabadi Biryani 13 19 8 65 0.06 0.09 1.2 4 4 1.08 1.9

15139 Chick Peas Curry 12 23 0 140 0.11 0.06 0.6 61 61 0.00 5.5

15140 Bhature (Fried Indian Bread) 73 87 58 170 0.38 0.27 2.4 180* 15 0.35 1.4

15141 Pumpkins with Peanut Butter 91 182 0 1092 0.10 0.06 1.6 26 26 0.00 5.5

15142 Firinda (Skinned Bean Stew) 2 4 0 24 0.09 0.05 0.6 69 69 0.00 1.0

*(15140) includes 97 mcg of FOLAC

* (15003) includes 78 mcg of FOLAC; (15004) includes 108 mcg of FOLAC; (15020) includes 21 mcg of FOLAC; (15025) includes 112 mcg of FOLAC; (15026) includes 103 mcg of FOLAC; (15027) includes 105 mcg of FOLAC

333


ANNEX 2

List of participants:

S/N NAME COMMUNITY

1. Benedetha Chacha Kuria

2. Immaculate Mwikwabe Kuria

3. Christine Boke Kuria

4. Martha Lalo Burji

5. Esther Kila Burji

6. Magdalene Surmat Rendille

7. Rose Mukami Meru

8. Mercy Mwenda Meru

9. Salome Kendi Meru

10. Muraguri Wangui Ann Kikuyu

11. Agnes Ng’ang’a Kikuyu

12. Leah Kiarie Kikuyu

13. Getruda Makokha Luhya

14. Inviolata Shitiabayi Luhya

15. Veronica Lutta Luhya

16. Layla Saum Bajuni

17. Zaituni Kagwiria Swahili

18. Aisha Daudi Giriama

19. Patience Mwambela Taita

20. Mary Msaghe Taita

21. Jane Wawuda Taita

22. Jane Naikuni Masaai

23. Kipingot Rotiken Masaai

24. Onesmus Matunga Kamba

25. Opar Janet Luo

26. Esther Sophia Atieno Luo

27. Evelyne Ajiambo Luo

28. Esther Mong’are Kisii

29. Irene Mboto Kisii

S/N NAME COMMUNITY

30. Linet Nyakoboke Kisii

31. Mercy Kinyua Embu

32. Esther Njoki Embu

33. Ruttoh Cherotich Kalenjin

34. Jessicah Kerono Kalenjin

35. Vane Bosibori Kisii

36. Judy Moraa Kisii

37. Sejal Solanki Asian

38. Pushpa Solanki Asian

39. Jaswanti Modasia Asian

40. Fatuma Galgalo Borana

41. Fatuma Adan Borana

42. Batul Musa Nubian

43. Wahida Daudi Swahili

44. Patience Kambi Giriama

45. Judy Matano Mijikenda

46. Susan Otieno Luo

47. Jacinta Akoth Luo

48. Diana Ikiara Meru

49. Wilfred Mugambi Meru

50. Eusebia Mbelenga Taita

51. Lynet Mdali Taita

52. Biddy Wangari Kikuyu

53. Catherine Litabass Luhya

54. Alice Wambui Kikuyu

In Search of Better Health

Kenyatta University University of Nairobi

Organisations which supported Kenya Food Composition Tables 2018 Development and Kenya Food Recipes 2018

I9056EN/1/0 .18

ISBN 978-92-5-130480-8

9 7 8 9 2 5 1 3 0 4 8 0 8

A Recipe Book Of Common Mixed Dishes Wi Nutrient Values

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Transcript of A Recipe Book Of Common Mixed Dishes Wi Nutrient Values