Chapati, Bean Stew and Sukumawiki

Recipe Serves 5, total cost Kshs.850

Today’s recipe sounds ordinary, but using the right ingredients not only makes the meal nutritious but extremely tasty.

For our chapati, we use Winnie’s Pure Health Chapati Afya Flour, naturally fortified with rye, and other gluten-free flours like amaranth and finger millet, making chapatis low in gluten and high in flavour. We also recommend moderate use of sea salt that contains minerals not present in ordinary table salt. Our recipe features natural spices that not only help you enjoy tastier meals but are also medicinal e.g. garlic helps boost immunity, while ginger helps reduce inflammation.

INGREDIENTS AND COST AT MBOGA MASTERS

CHAPATI
Winnie’s Pure Health Chapati Flour 3 cups Kshs. 195 per Pkt
Sunflower oil/ Unrefined peanut oil 3 tablespoons N/A
Sea Salt 500 gms 1/3 teaspoon Kshs. 145
Pumpkin 1/4 pumpkin Kshs. 75
BEAN STEW
Beans 1kg 2 cups Kshs.160
Sunflower oil/ Unrefined peanut oil 3 tablespoons N/A
Beans 1kg 2 cups Kshs.160
Garlic 2 cloves Kshs.20
 Ginger 1 bulb Kshs. 20
Dhania 1 bunch Kshs.10
Celery 0.2kg 1 stalk Kshs. 24
Leeks 1 bulb Kshs. 10
KALE
Red onion 2 pcs Kshs.20
Kale 1 bunch Kshs. 25
Extra virgin olive oil 1/3 teaspoon N/A
Unsalted butter 1/4 teaspoon N/A

*N/A = Not Available currently at Mboga Masters

METHOD

  1. Soak your beans overnight so as to make them less acidic and to help them cook faster.
  2. Dice the pumpkin with skin on and seeds, boil for about 15 minutes in salty water on medium heat. After boiling separate from seeds and skin then put in a blender with a little bit of the boiling water and puree until smooth.
  3. Make chapati dough by simply combining the flour, pumpkin puree, hot water, and salt. Knead for at least 5 minutes on a hard surface. Cover and rest  the dough for 20min – 2hrs.
  4. Heat pan with olive oil and then brown crushed garlic, ginger, chopped dania stalks, tomatoes,leeks and celery. About 5 – 7min on medium-low heat.
  5. Add some ground cumin and then let that toast for a few seconds until it is very aromatic, then de-glaze the pan with the water. De-glazing means ‘picking’ up the sticky pieces on the floor of the pan, called fond in french cuisine, loosely translated to the foundation of flavor.
  6. Add some salt and black pepper, bring to a boil, then simmer for about 45 minutes. Add the chopped dhania leaves after cooking and cover, and leave for 10 minutes for flavours to settle.
  7. Chop red onions into circle and brown in olive oil over medium heat for 2 minutes. Add in kale and season with salt. Cook on high heat  stirring occasionally and serve when just green.