Delicious Vegetable Stew.

My daughter calls this Pesh’s red stew, after her Aunty who introduced this lovely dish to me. I had it when back home and craved it when we got back to Kampala, had to text her to send me the recipe. I had to use what I had on hand, but it was delicious all the same.

It is tasty, colorful, healthy, filling, meat free, gluten free and easy to make. What’s not to love about it?

It is full of colorful and healthy garden vegetables. Beetroot, carrot, zucchini, eggplant and chickpeas simmered together in a tomato and onion sauce. It’s finger licking good!

Let’s get started.

Ingredients are:-

  • 1 tsp cooking oil.
  • 1 cup drained and rinsed chickpeas
  • 1 onion, chopped.
  • 1 carrot, chopped.
  • 1 beetroot, peeled and chopped.
  • I green, I yellow and 1 red capsicum, chopped.
  • I bunch of coriander. Stalks and leaves separated and chopped.
  • 2 tomatoes.
  • 1 tbsp ginger garlic paste.
  • 1 tsp, grated fresh turmeric.
  • Spices are a tsp of paprika, Kenyan curry powder salt and pepper to taste.
  • 1 cup water or stock.
  • 1 medium eggplant and 1 medium courgette, both chopped and soaked in salty water. (This helps remove the bitterness in the eggplant and helps them maintain their shape and natural flavour when cooked, just remember to rinse and drain before adding to the saucepan).

Method.

Heat your sauce pan of choice, add the oil, once hot add the onion and coriander stalks, cook till soft.

Next add your garlic and ginger paste as well as the fresh turmeric. Mix well and let cook till they stop smelling raw, then add your spices. Ensure the spices cook well and do not burn, the tomatoes go on and cook till soft.

The carrot and beetroot go next, followed by the eggplant and courgette. You can cover and let them cook for a while after adding some salt and pepper.

Once they are cooked for about 7 minutes, add the bell pepper then the drained chickpeas, with your vegetable stock or water.

Lower heat and simmer for 10-15 minutes.

When ready, garnish with coriander and serve hot with your starch of choice, though as with most meals, you can just have a bowl on its own.

We had ours with some roasted plantain and avocado slices, Yum!

Colourful, tasty, easy to make, healthy and doesn’t take too much time to cook; what’s not to love about this dish?

Sweet and Sticky Wings.

This recipe is perfect when you are craving something sweet, sticky and finger licking good.

It doesn’t need many ingredients, is easy to make and the taste is A-M-A-Z-I-N-G!

Ingredients are :-

  • About 400g chicken wings, cleaned and cut into two.
  • 1 minced garlic clove.
  • Salt and freshly ground black pepper
  • 1 cup Coca Cola soda. (Coke).
  • 1 tbsp black strap molasses.
  • 2 tbsp honey.
  • Freshly squeezed lemon juice (I lemon).
  • 1 tbsp chopped coriander leaves.
  • 1 tsp sesame seeds.

Method.

Pat the wings dry and rub some salt, pepper and the crushed garlic clove all over them well.

Heat a non stick pan and fry the wings till brown on both sides. This will take about ten minutes.

In a bowl, mix the honey, molasses and lemon juice into a smooth, thickish mixture.

Add the soda and mix well too.

Add the coke and molasses mix to the chicken, cover and let simmer for about 30 minutes.

The sauce will thicken and add a nice colour to the wings, ensure they do not burn.

Once ready, garnish with the coriander and sesame seeds, serve immediately and dig in for a really tasty snack.

The chicken is moist on the inside, has a lovely brown colour on the outside and a sweet taste that is not sickeningly sweet, thanks to the deep blackstrap molasses flavour. It is seriously sticky and what better way to enjoy them than eating with your hands to enjoy the full taste?

The wings are really tasty and really sticky.

Don’t blame me if you find yourself licking your fingers. 🤪

These wings are one sticky situation you will not mind being stuck in!

Kala Chana Pilau.

I am a big fan of pilau as there are so many ways you can mix it up and always end up with a tasty and filling dish. It provides one with so many ways to spice up one pot rice, works well for weekday dinner and leftovers are perfect for the kids’ school lunch boxes.

In this specific pilau I used some brown chickpeas also known as ‘kala Chana’ , some cashew nuts and a little chicken too and the result was an aromatic and palate pleasing dish.

Let’s get started.

Our ingredients are a cup of basmati rice, two sliced onions, half a cup of already boiled brown chickpeas, a tbsp of ginger garlic paste, 1 tbsp of ground pilau masala, salt to taste, 1 tbsp butter, and some whole pilau masala spices (1 bay leaf, a small stick of cinnamon, a few black peppercorns, cloves and cardamoms and a tsp of cumin seeds). I also added in about 300 g of chicken breast and a few raw cashew nuts.
Heat your sauce pan and add the butter and a small drop of oil so the butter doesn’t burn. Add the whole spices and let them release their aroma for a few seconds.
Add the sliced onions and let them cook till caramelized.

Add the ginger garlic paste and mix well. Then add the pilau masala and mix well. Then add a few raw cashews. Mix and ensure the spices do not burn.

Add your chicken if using. let cook till browned and coated well with the spicy mixture.
Add in the kala chana. Mix and let it also get coated and absorb the masala mix. Do not forget your salt and pepper. The aroma at this time is amazing!
Add your rice, then 2 cups of water. Cover and let simmer till the water is absorbed and the rice is ready.
The rice is now ready to serve. You can have it with some raita on the side, a curry accompaniment or a simple green salad.

It is a very tasty and filling meal. The chickpeas provide nutrients, colour and an earthy flavour that is complemented well by the pilau spices, the tender chicken and the sweetness of the cashew nuts and caramelized onions.

We had it with a simple vegetable salad and some jeera potatoes. Filling, tasty, easy to make and colourful; all my favorites for a meal I love.

Give it a try and let me know what you think of this dish.

Delicious Homemade Breakfast Ideas.

Breakfast time is one of my favorite meal times, and I am a firm believer in having a proper breakfast.

It is the first meal of the day, so why not make it special. Yes, I know we are all rushing out to go to work or school but even plain old cereal or oats do not take a lot time to assemble, can be prepared in advance and adding different toppings makes them more visually appealing, tastier and healthier if the toppings have added benefits. Toppings such as nuts, seeds, baobab powder and fruits, fresh or dried, add to both flavour, texture and nutrients that are essential to having a healthy body.

Traditional breakfasts were heavier and filling to provide the body with adequate fuel to farm or do labor intensive chores. They could be leftover dinner, steamed or roasted yams or porridge. These days, a cup of coffee or tea with a muffin is all some will take before heading to the office. Breakfasts these days also include more fry ups than steamed or boiled foods that people would eat in the past. I am no food purist, I believe there is room for what one wants to eat, as long as your meet your daily nutritional requirements.

In our household we like having cereals during the week, and a wider spread over the weekend when there is no rush. A small leisurely homemade brunch. The kids like their Weetabix and Hubs likes oats or muesli, or smoothies and I like oats or porridge. This is had with milk/ yoghurt. Toppings differ according to individual preferences (and moods) but our usual ones (not all at the same time though), are chia seeds, sesame seeds, black seed powder, hibiscus powder, cocoa powder, baobab powder, peanut butter, raisins, coconut flakes, sprinkles, fruits, and honey. Beverages are Coffee, tea, cocoa for the kids and fresh juice.

I sometimes soak the oats overnight, other times cook them on the stovetop and even in the microwave if pressed for time. They are an ideal weekday breakfast as they are filling but do not give one a feeling of heaviness and go so well with any accompaniment you choose.

Oatmeal porridge smothered with a nectarine, coconut and pineapple sauce, with a drizzle of honey and a pinch of nutmeg.
Oatmeal porridge made with milk, and served with sesame seeds, peanut butter and chia seeds.
Oatmeal with crushed pineapple, coconut flakes and nuts, garnished with chia seeds and honey.

Weekends are for breakfast potatoes, pancakes, sausages or bacon, potato hash, fresh juice, eggs and fruits.

Maizemeal, besan and wheat flour pancakes.
Fluffy American style pancakes with an orange chia butter sauce.
Simple Kenyan style pancakes with fruits on the side and a homemade blueberry compote on top.

Breakfast potatoes either pan fried or baked with onions, peppers, sausage and tomatoes are an ideal weekend brunch dish.

Pan fried hash of cassava, capsicum, tomatoes, onion, garlic and crumbled sausage.

Traditional foods can be had at any time too right?

Simple boiled maize, just needs some salt and pepper, or butter if you please.
Roasted sweet potatoes, baked beans and cheesy scrambled eggs are tasty and filling.
Steamed arrow root, spicy slices sausage and baked beans with a fresh vegetable salad is a another great option for a breakfast that is tasty, healthy and filling.
And I cannot forget that Kenyan breakfast staple, the Mandazi. A tasty beignet that goes well with tea, coffee or hot cocoa.

Here are a few more tasty breakfast recipes already shared on the blog:-

What do you like having for breakfast?