Sautéed Cabbage and Amaranth leaves.

On February 7, 2022February 7, 2022 By WanjoroIn RecipesLeave a comment

One of the things that’s easy to take for granted in this part of the world, is having access to fresh green vegetables all year round.

If one has space to grow their own, even better. If you do not and have to buy, it is ok as they are not only inexpensive, but come in many different varieties to please different palates.

Amaranth leaves are more commonly known in Uganda as “Dodo” and in Kenya as “terere” or “mchicha.” It is on rotation in our meals a lot. It is rich in vitamins, easy to digest, low in calories and is a great immunity booster.

In this simple recipe, I used red amaranth leaves which are also rich in antioxidants, and gave the veggie mix a bright red color. Green amaranth leaves can work just as well too, minus the red colour obviously.

Let us get started:-

Ingredients.

⁃ Half a head of cabbage, chopped.

⁃ I small bunch of amaranth leaves. I used red but green can work well too.

⁃ 2tbsp ghee.

⁃ 1 tsp mustard seeds.

⁃ 1 large onion, sliced.

⁃ 1 tsp of crushed ginger and garlic.

⁃ 2 tomatoes, chopped.

⁃ 1 tsp dhania jeera powder.

⁃ 1/4 tsp ground turmeric.

⁃ Sliced bell pepper (optional).

⁃ Salt and pepper to taste.

⁃ A pinch of garam masala.

⁃ 1 small lemon halved.

Method.

⁃ Clean and chop all vegetables.

⁃ Heat pan, add ghee and mustard seeds. Once they sizzle a bit, add the onion and let cook till it is soft and translucent.

⁃ Add the ginger garlic paste and mix in well.

Once it’s cooked a bit add the tomatoes and cumin / coriander powder as well as some salt and pepper.

⁃ Let the tomatoes cook down then add the veggies.

Mix well and let cook for not more than ten minutes. You don’t want to overcook them. Leave uncovered.

*They will shrink and wilt a bit. Don’t over cook them though. The cabbage is great when it still has a bit of crunch.*

⁃ Check your seasoning and add the garam and squeeze half a lemon over the veggies.

The red amaranth leaves’ colour will give the dish a nice reddish, pinkish hue.

Serve hot with rice, ugali or chapati. It’s a perfect side dish but also yummy and healthy enough on its own.

Definitely worth a try don’t you think?

Try and let me know how yours turned out.

Love,

Wanjoro.

Tasty French Beans Recipe.

On August 9, 2021July 14, 2021 By WanjoroIn Recipes1 Comment

French beans aka green beans aka haricot vert are usually had as side dishes, steamed or sautéed. Here is a simple recipe that enables them shine as a main vegetable dish.

Green beans are known as ‘miciri’ or ‘mishiri’ in my mother tongue and are usually chopped and added to a stew with meat (beef) carrot and potatoes.

I however prefer them a bit bigger in size and crunchy too, cooked through but with some bite to them.

They are rich in various vitamins, such as Vitamins K and C, also rich in folate, fiber, and calcium among other nutritional benefits.

They are also easily available and affordable in Kenya and Uganda. And are one of Kenya’s main horticultural export crops.

My son loves them. Whether as a saucy curry, sautéed with some butter, steamed or even roasted with some carrots there is no shortage of ways to get your family to have and love this vegetable.

Let’s get started.

Our ingredients are:-

1. French beans. (About 2 large fistfuls). Cleaned and sliced diagonally.

2. One large onion. Chopped.

3. Two large cloves of garlic. (Use local, it has better flavour).

4. 2 tablespoons cooking oil.

5. Salt and pepper to taste.

6. Spices used are 1 teaspoon of black mustard seeds, a bit of turmeric, and 1 teaspoon of Kenyan curry powder.

7. Three tomatoes, chopped.

Method.

Heat your pan and add the oil and mustard seeds, then the onion.

Let the onion cook till a bit brown and add your minced garlic.

Add the ground spices and mix well till they release their flavours then add the tomatoes, and some salt.

Lower heat and cover. Let the tomatoes cook down into a mushy sauce.

Add your green beans and mix well.

Cover and cook on low for ten minutes. If you want them more tender cook for longer but not too long as they get chewy. Ten to twelve minutes are just right for me.

Check seasoning and serve hot. You can have it as a side or as a main vegetable dish. I had mine with some aromatic rice.

Easy peasy. Simple, tasty, colorful and filling.

Give it a try and have your French beans in a different way. You will not regret it.

Tasty Chicken Liver.

On July 7, 2021May 27, 2021 By WanjoroIn RecipesLeave a comment

This recipe was inspired by my SIL, Pesh who is not only a darling but one of the best cooks I know.

I love chicken liver, and now that I know where to get it in this town, I will be posting a few recipes featuring it in coming months.

Chicken liver is inexpensive and not liked by many, but for those who consume it, we know that it is rich in essential fatty acids, protein, vitamins and minerals, especially Vitamin B that is great for our cellular health.

It may not be visually appealing, but it is tasty and cooks fast, which is good when you want a quick healthy meal option. It is actually healthier than chicken breast, or so I’ve read.

Let us get started.

500g chicken liver.
One bay leaf.
1 tbsp soy sauce.
2 onions, sliced.
Coriander, one small bunch, stalks and leaves separated.
Freshly squeezed juice of one lemon.
A teaspoon of minced garlic.
A teaspoon of dried mixed herbs.
One green pepper, chopped.
Salt and black pepper to taste.
One tablespoon of butter, and a tsp of olive oil.

Method.

Clean your livers and chop the bigger pieces into half, pat dry. Put in a bowl with the lemon juice, one bay leaf and the soy sauce. Set aside for 15 minutes as you prepare the other ingredients.

Heat your wide pan, and add the butter and olive oil. The oil is to prevent the butter from burning.

Add the onions and let cook with a pinch of salt till caramelised.

Add the liver (with the marinade) layered around the pan, ensuring each piece is touching the pan, cover and cook for 6 minutes.

Add your green pepper, coriander stalks and mixed herbs. Mix gently and check seasoning especially salt because of the soy sauce which tends to be quite salty.

Let cook for about 6-8 more minutes. Chicken liver cooks very fast and is mushy and gross when over cooked, so keep a close eye.

Garnish with the coriander leaves and serve hot once ready.

This is delicious!

We had ours with roasted potatoes and stir fried Chinese cabbage.

Tasty, filling and easy to make…what’s not to love about this recipe?

If you have never had chicken liver before, try this, it is finger licking good.

Love,

Wanjoro.

Instant Pot Kala Chana Curry.

On November 23, 2020November 21, 2020 By WanjoroIn Recipes1 Comment

One of the best things about having the instant pot is being able to boil dry cereals and legumes in a short period of time. No more setting aside a day to boil various legumes and pack them in the freezer for weeks or months, and woe unto you if you have no power for a day or so, and have to throw them out.

I have been trying out various recipes in the instant pot and I am happy with it. No instant pot? No worries. This simple chickpea curry can be made on the stovetop too.

Black chickpeas also known as “kala chana” are darker in colour and more meatier than the light coloured chickpeas, which makes them perfect for a filling vegetarian meal. They are rich in fibre, hence make you feel full for longer, and help prevent constipation. They are full of antioxidants, as well as folate and magnesium, low in fat and rich in iron among other benefits.

This simple dish can be had as a side or a main meal with rice or chapati along with a salad and other vegetables. Let’s get started.

Ingredients:-

1 1/2 cups soaked brown chickpeas
I chopped onion
1 tbsp cooking oil
1 tablespoon ginger garlic paste
1 chopped tomato and some tomato paste
Spices: 1 tsp cumin seeds, 1 bay leaf, 1/4 tsp turmeric, and 1 tsp dhana jeera powder and garam masala
Salt and pepper
Chopped coriander leaves and freshly squeezed lemon juice to garnish.

Method.

Once done, uncover the cooker and add your chopped coriander leaves, squeeze a half lemon over it and an additional little sprinkle of garam masala will not hurt. Let sit a bit then serve.

This curry is perfect for weeknights when you do not want to spend too much time cooking. It is healthy, tasty and filling and you can serve with a salad or avocado slice for added nutrition and colour.

If making it on the stovetop just soak your chickpeas overnight, rinse, drain and boil them before making the curry.

Definitely worth a try, isn’t it?

Meatless Monday: Easy Vegetable Pilau.

On July 27, 2020July 31, 2020 By WanjoroIn Recipes3 Comments

Pilau is a very common dish in East Africa, and once again like biriani, everyone has their own way of doing it. In Kenya pilau is darker in colour and has meat, but once you move to the coast, it is lighter in colour and has no meat, maybe potatoes but that is it.

Whatever way you make it, it is sure to be delicious. Vegetable pilau is my go to for the kids’ school lunch or a meatless Monday meal. It is an easy one pot meal full of incredible flavour. Let’s get started shall we?

Rinse and soak your basmati rice for about 30 minutes. You can use the whole pilau spices as is, or grind them, which I did as we do not like biting into cloves or cardamoms when eating.