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?

Spicy Chicken Wings and Avocado Salad.

This is another really simple but really tasty wings recipe. As always with a lot of my chicken dishes, the secret is in the marinade, and this one here is a must try.

You will need:-

  • About 500g chicken wings
  • 1 heaped tbsp jamaican jerk seasoning.
  • 1 tbsp balsamic drizzle. (Simmer equal parts balsamic vinegar and honey till thick enough to cover the back of a spoon. Cool, cover and store in the fridge to use as needed).
  • Salt and freshly ground black pepper.

Method.

Mix all the marinade ingredients in a bowl.

Clean your wings and rub/pour the marinade all over. Let marinate overnight.

Heat your pan, add the wings, skin down.

Once seared brown, flip and cook for 25 – 30 minutes till the wings are completely cooked. Lower heat and keep turning so they do not burn.

For the salad, you will need:-

  • 1 ripe but firm avocado.
  • Juice of one lemon.
  • 1 small chopped onion.
  • 2 chopped firm tomatoes.
  • 1 tbsp chopped coriander leaves.
  • 1 green pepper chopped.
  • a pinch of salt
  • 1 teaspoon chaat masala.

Method.

  • Mix all the vegetables except the avocado in a bowl.
  • Mix the lemon juice and the chaat masala and salt.
  • Peel and cube the avocado and add the the vegetables, then pour the lemon dressing. Fold in well and pour some more lemon on top. Cover and refrigerate till ready to serve.
Avocados are always in plenty here in Kampala, and tasty too, you will include them in almost all your meals.
Final plate: Spicy wings, fried potatoes and salad.

The chicken is really spicy thanks to the jerk seasoning but not overpowering due to the underlying sweetness of the balsamic drizzle. The wings are well cooked, skin is crispy and the inside is still moist and full of flavour. The deep fried potatoes are crunchy on the outside, and go well with the tangy salad.

Perfect for that night you want to indulge a bit. So go on and give this a try. The taste, colours and aroma are all worth the effort.