Tag: meatless monday

Tasty Njahi Patties.

On By WanjoroIn UncategorizedLeave a comment

Njahî, also known as hyacinth beans or dolichos beans are a staple where I come from (Central Kenya). They are quite nutrient dense, rich in iron and other minerals that make it a beloved food in my culture; especially for breastfeeding mums as they are believed to encourage lactation.

They are usually soaked, boiled then mashed with steamed green bananas, both unripe and ripe. Very sweet when had with stew and vegetables on the side. One can also have them stewed. I like them with lots of grated carrots or curried with some coconut cream. Very delicious and filling.

These beans are not easily available in Uganda, but my MIL (Bless her), ensured I had enough stock when we came back after visiting home. So look out for some more njahi recipes coming soon.

We had them on simple wraps with a garlic yoghurt sauce, and some vegetable accompaniments.

Let us start with these veggie balls using this bean. It is easy to make, uses what you have on hand, and so delicious. Perfect for lunch, dinner or the kids’ snack boxes.

Ingredients for the veggie balls are:-

About 3 cups njahi, already boiled and roughly mashed.

1 1/2 cup of minced vegetables. ( I used onion, garlic, bell peppers(green, red and yellow), coriander and mint).

Spices used: 1 tsp garam masala, I tsp paprika, 1/4 tsp turmeric, I tbsp toasted cumin seeds.

Salt and freshly ground black pepper to taste.

2 tbsp breadcrumbs.

2 tbsp grated cheddar cheese (optional).

1 tbsp vegetable oil.

Method.

These type of beans take long to cook, an average of 3 hours on the stovetop. So I soaked then cooked them on the instant pot to cut on cooking time. (Bean function in high pressure- 30 minutes, then let them release pressure naturally).

Once ready, drain, let cool then roughly mash. Add in the minced veggies, spices, herbal salt and bread crumbs. Last goes in the cheese and form into balls.

Put them in a lined baking sheet, spray with the oil and bake at 180°C for about 20 minutes.

As the beans cook you can get started on the accompaniments.

The whole wheat wraps are quite easy to make. 2 cups atta flour, I cup water, 1 tsp baking powder, 2 tbsp oil, 1 tbsp mixed herbs, salt and pepper. Knead well into a soft dough. Cover and let rest for about 20 minutes, then roll out and cook on a dry pan with no added oil. Keep covered with a clean cotton cloth so they do not dry out.

As for the garlic yoghurt sauce, I used one cup unflavoured yoghurt, 2 heaped tbsp mayonnaise, 1 tsp paprika, one minced garlic clove, freshly ground pepper and freshly squeezed juice from half a lemon. Mix all well and let chill for flavours to blend well.

The vegetable accompaniments were a simple kachumbari and a simple shredded cabbage and carrot salad seasoned with salt, lemon and black pepper.

Kachumbari, sort of like pico de Gallo.
Simple but refreshing cabbage and carrot salad.

Once everything is ready, you can assemble and serve. You can opt to have the balls on a bed of the cabbage salad then topped with the salsa / kachumbari and yoghurt sauce, or on the wrap as shown below.

Either way, they are delicious and filling. The balls hold their shape well after baking and a bit crispy on the outside but soft and moist on the inside. The seasoning is everything in this dish. The minced veggies go well together with the spices used and also add colour, moisture and nutrients to the dish.

How would you like to have yours, in a wrap or just plain with the salad?

I like veggie balls as they are great way to ensure you load up on your veggies in a fun and tasty way. It is all about getting creative. I have already shared how I made lentil balls in peanut sauce here, and also here on couscous with a creamy cashew sauce. Try them all and let me know what you think.

Love,

Wanjoro.

A Simple Bean Stew.

On By WanjoroIn Recipes1 Comment

This is one of my favorite ways to have beans. If you can make this ahead of time, and let it sit a bit for the flavours to settle in well is even better.

It goes well with any flatbread, rice or savoury crepes.

You can also make it spicy and add chillies or cayenne if that’s your thing.

To make this delicious meal we will need:-

  1. 2 tbsp coconut oil. Your preferred oil will do too.
  2. 2 -3 cups already boiled red beans.
  3. 1 chopped onion.
  4. 1 tbsp ginger garlic paste.
  5. 4 tomatoes, blanched, peeled and pureed.
  6. 1 large carrot, grated.
  7. 1 bunch of coriander, stems and leaves separated.
  8. 1 chopped green bell pepper.
  9. Salt and pepper to taste.
  10. Spices- 1 tsp each paprika, curry powder, dhana jeera powder.
  11. 1 tsp mixed dried herbs.
  12. A small pinch of sugar (optional).
  13. 3 cups of water / vegetable stock.

The ingredients are simple, but healthy, flavourful and come together in a beautiful sauce that is finger licking good.

As usual, heat your sauce pan, add 2 tbsp of coconut oil. Add the onion and cook till soft.

Add the green pepper, coriander stems and ginger garlic paste. Add the spices and let them release their aroma and flavour, make sure they do not burn. You can add a tbsp of water as the spices cook.

Add the tomatoes and let them cook down till mushy. Salt and pepper can be added here too.
Add your carrots and broth. Cover and let them cook on medium low for about twenty – thirty minutes. The sauce will reduce and thicken. Do not rush the process. The beans will soften, absorb all the flavour and be a lovely colour too.

Once ready, add the chopped coriander leaves and let sit a while before serving.

This is a perfect make ahead dish as the longer it sits, the more time the flavours have to mix together well. So if you are into batch cooking, this simple bean stew is a great dish to make.

The beans slap really well on their own or with some rice too, and an avocado slice on the side. Mmmhhh. Yum!
Chapati Madondo aka Beans and Chapati are a perfect comfort food.

How do you like your beans?

Creamy Mushroom and Chickpea curry.

On By WanjoroIn Recipes1 Comment

Here is a another simple but flavourful recipe that’s colourful, tasty and filling.

It’s decadently creamy. Looks, tastes and smells so good.

Ingredients.

• 1/2 cup of whole cashew nuts, soaked in 1 cup water for a couple of hours.

• 2 -3 tbsp coconut oil.

• Whole spices:1 tsp whole cumin seeds, one bay leaf, one cinnamon stick, 5 cardamom pods and 4 whole cloves.

• I large onion, chopped.

• 1 tbsp paste of crushed ginger, garlic and turmeric.

• 1 tbsp tomato paste.

• 1/4 tsp ground turmeric.

• 1 tsp Garam Masala.

• 1 tsp paprika.

• 1 tsp ground mixed spices blend.

• 2 large tomatoes, peeled and chopped.

• Mixed vegetables: chopped bell pepper, one small eggplant, one courgette.

• I small pack oyster mushrooms.

• 1 400g can of chickpeas, drained and rinsed.

• Salt and pepper to taste.

Method.

• Heat your sauce pan and add the coconut oil, followed by the whole spices. Let them release aroma and once the cumin seeds start sputtering, add the chopped onion, a pinch of salt and let it cook till soft and translucent.

• Add the ginger garlic paste next and mix well so it doesn’t burn. Then add the tomato paste and the ground spices. Lower heat and let the spices release their oils and flavour, then in go the tomatoes.

• This will be followed by the mixed vegetables. Mix well then cover and let them cook down in their own liquid.

• As the vegetables cook, drain and rinse your chickpeas if you had not done so already. And also blend the soaked cashews in your food processor or blender to a smooth paste.

• Once the veggies are cooked a bit and reduced, mix in the chickpeas. Remember to check seasoning as you go.

• Add the cashew cream, cover and let simmer for about 5 minutes.

• It will thicken the sauce and give it a creamy texture.

• Once ready, garnish with coriander and let sit a while before serving.

This curry goes well on its own, you can add some broth or water as it simmers and have it with a dinner roll.

It also goes well with rice, naan and even chapati.

Enjoy the colour, aroma and taste as it all comes together.

This is a restaurant quality curry when it comes to flavour, it packs a punch but not too spicy. Take your time to let the spices cook well and the vegetables cook down to release all their delicious flavor. It doesn’t take long to cook, but do not rush it.

Try it and let me know how yours came out.

Love,

Wanjoro.

Sautéed Cabbage and Amaranth leaves.

On 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.

Our spice mix for this dish.

⁃ 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.

Simple Vegetable Curry.

On By WanjoroIn Recipes1 Comment

This is a simple vegetable curry that is full of flavour, filled with lots of healthy vegetables and comes together quite easily.

You can use any vegetables you have on hand. So feel free to mix and match as per your favourites.

I like this curry powder and this is the mixd spice blend I used this time round.

Our ingredients are:-

  • 2-3 tbsp of coconut oil. You can use ghee too if you wish.
  • 1 large chopped onion.
  • 1 tsp cumin and mustard seeds, and 1 bay leaf.
  • 2 tsps garlic ginger paste.
  • 1 tsp grated whole turmeric.
  • 1 tbsp tomato paste
  • 2 juicy tomatoes, peeled and chopped.
  • 1tsp mixed spice blend.
  • 2 heaped tsps Kenyan curry powder.
  • 1 tsp garam masala.
  • 1 cup already boiled chana dal.
  • 1 large potato, peeled and chopped.
  • 1 eggplant and I courgette, chopped and soaked in salty water.
  • 1 cup chopped green /French beans.
  • 1 small bunch coriander, separate the stems and leaves.
  • 1 cup, bell pepper, You can use any colour or all colours.
  • 1 can of coconut milk.
  • Salt and pepper to taste.

Tips:

*Boil your chana dal in a pinch of turmeric, 1 bayleaf, 3-4 cloves, and a cinnamon stick. It adds flavour and extra colour to the lentils.

Remember to skim off the foam as the lentils boil. Do not forget to discard the whole spices once boiled, drained and cooled.

Tip 2. *Soaking the eggplant and courgette (zucchini) in salted water lets them retain their shape and flavour once you cook them. Remember to drain and rinse before adding to the pan so the meal is not too salty.

Method.

Heat oil in your saucepan and add the cumin and mustard seeds.

Add onion, let cook till soft then follow with the turmeric and ginger garlic paste.

Add in the mixed spice and curry powder and let cook down a bit but make sure it doesn’t burn…

…then add the tomatoes, tomato paste and a pinch of salt. Cover and let cook down till tomatoes are mushy and oil starts leaving the sides of the pan.

Drain the soaked vegetables and add to the pan. Mix well and let cook a bit covered on low heat.The veggies will all release their liquid and absorb the spices’ flavour.

Once the vegetables are cooked a bit, add the coconut milk and garam masala as well as a small pinch of sugar. A teeny weeny pinch.

Cover and continue cooking on low for about 20 minutes.

Once done, give a final stir and check seasoning and if the veggies are cooked to your liking.

Garnish with the chopped dhania leaves then serve.

This dish goes well with some steamed rice or chapati.

We had ours with some butter naan and ndengu rice.

The curry is colourful, flavourful, filling and healthy. Definitely worth a try.

A great family meal to add to one’s repertoire.

Love,

Wanjoro.