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?

Chickpea pilaf.

This is a delicious and flavour full one pot meal that’s tasty, healthy and easy to make.

Chickpeas are rich in nutrients; a great source of protein which is perfect if you don’t want to use meat in the dish. The greens used here (amaranth and spinach) are also great sources of vitamins and protein too.

Colourful and tasty.

I like one pot rice meals such as this as they come together so fast and one can put in what’s available to make a tasty meal.

You will need:-

  • 1 cup of rinsed and drained chickpeas.
  • One large onion, chopped.
  • Two tbsp coconut oil. Or ghee.
  • 1 tsp cumin seeds and one bay leaf.
  • One cup soaked basmati rice.
  • Ginger garlic paste. A tbsp will do.
  • 2tsp ground good quality pilau masala.
  • Salt and pepper to taste.
  • Greens of choice ( I bunch will do, chopped).
  • Chopped coriander.
  • 2 cups water or stock.

Method.

  • Heat your pan and add your coconut oil as well as cumin seeds and bay leaf.
  • Once they start sputtering, add onions, cook until starting to brown then add the ginger garlic paste. Mix well. Before adding the pilau masala.
  • Next go in the coriander stalks and the chickpeas, as well as salt and pepper, followed by the chopped greens. I used a mix of amaranth leaves and spinach I had leftover from a previous meal.
  • Add the rice and mix well. Then in goes your stock. Cover and simmer till all the water is drained and rice is cooked through.

Serve with a salad of your choice.

I had mine with a simple tomato cucumber and onion salad.

Perfect for a light dinner, quick lunch and a hit with the kids.

What’s not to love about this beautiful meal?

Tasty French Beans Recipe.

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.

Red Cabbage and Peas.

Purple/ red cabbage is a great vegetable to add to your meal plan. It is rich in antioxidants, fiber, vitamins and minerals.

You can have it raw in a salad. Like we did here. Or sautéed with green peas that’s a lovely side dish for your rice and kids’ lunchboxes.

This lovely vegetable dish has the following ingredients:-

Half a red cabbage, sliced, two grated carrots, one sliced green pepper, 1 chopped onion, 1 cup of green peas, 1 tbsp ginger garlic paste. Spices used are 1 tsp each of black mustard seeds, cumin seeds and Kenyan curry powder. Salt and pepper to taste.

Method.

Heat your wide based pan and add 2 tbsp of coconut oil. As well as the cumin seeds and mustard seeds. Once they start sputtering, add the onion and let fry till translucent, before adding the crushed ginger garlic and mix well.
Add the curry powder and mix well, before adding the carrot and green pepper, salt and pepper. Let cook for about 3 minutes. Then add your cabbage. Mix well and let cook for another 3 minutes.
Add the peas and mix in well. Let cook till they are ready which is 5 or less minutes. Then switch off heat.
Squeeze some lemon juice and serve hot.

You can have the dish as it is for a light lunch. Or pair it up with rice or flaky chapati for a healthy vegetarian dinner meal.

It’s also perfect with some carrot rice. 😋

Healthy, tasty, colorful and filling. It will be a hit with you and the kids. Definitely worth a try.

Ugali Mayai.

Ugali Mayai is an elite meal that reminds one of hostel life, a simple and inexpensive way to have your nutrients on the go. It is so easy to make, delicious, healthy and colourful. It is a great quick dinner recipe that will use your pantry staples on those evenings you do not want to spend a lot of time cooking.

Eggs are called “mayai” in Swahili and ugali, which I have explained in a previous post here, is one of my favorite meals, in spite of the fact that I am such a lousy cook when it comes to it. LOL.

Let’s get started.

Our ingredients are eggs, green pepper, chopped onion, minced garlic, chopped tomato, paprika and salt and pepper to taste.
I also used black salt in this recipe. It takes some getting used to but is great for roasted vegetables, and egg dishes such as this. The strong smell doesn’t linger and it does deepen the flavour of the dish.

Note: It is not a bad idea to have black salt in your pantry. It reduces bloating and heartburn, is rich in antioxidants, but since its not iodised and has fluoride, it should be used sparingly, and just to enhance flavour, not to replace regular salt.

Heat up your pan, and add some oil, followed by the onions and capsicum. Mix well.
Once onions are soft and translucent, add the paprika, tomatoes and minced garlic, as well as salt and pepper.
Let the tomatoes cook down. Meanwhile beat the eggs in bowl. Move the veggies to one side of the pan and add your eggs.
As the eggs cook, mix them up with the veggies, into a scramble.
The eggs are perfect with Ugali and green vegetables; kale,spinach, Swiss chard or collard greens go well with this too.
Colourful, easy to make and tasty too. Serve hot and eat with your hands!

You can add chili too and avocado on the side.

Enjoy!

Love,

Wanjoro.