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Spiced Up Githeri

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One of the oldest foods in our country is githeri simply because it is filling, nutritious, low cost and with a little preparation, can be ready within minutes.

First of all the combination of two grains here makes the dish a full protein and if you can add an avocado, the better. Serve it with sauteed kunde and you have a nutritional powerhouse on a plate. Not only do you get the protein that repairs used up tissue, but you also get minerals like magnesium, manganese, copper and molybdenum ( All good stuff, trust us J ). Furthermore, you get a great dosage of fibre which is key to maintain good digestive health. The Father of Greek medicine said, “Disease begins in the gut’, fibre takes care of the gut.

The maize is loaded with complex carbohydrates which also give you sustained energy for long periods. It is also a decent source for B3 and B6 vitamins, as well as antioxidants.

INGREDIENT AMOUNT COST AT MBOGA MASTERS
Red beans 1kg 180/- per kg
Maize 2 Cups 150/- per cup
Kunde 1 bunch 30 per bunch
Garlic 2 cloves 20/- per piece
Ginger Small piece 40/- per piece
Red onions 1 piece 120/- per kg
Red and Yellow Capsicum 1 piece each 45/-
Carrots 1 small 70/- per kg
Baby Potatoes 1/4kg 100/- per kg
Courgette 1 piece 120/- per kg
Dhania 1 bunch 10/- per bunch
Mint 1 bunch 30/- per bunch
Curry Powder 1 tsp 90/- per jar
Tumeric Powder 1 tsp 85/- per jar
Sea Salt 1/3 tsp 90/- per 500g Jar
Black Pepper A few grinds N/A
Unsalted Butter 1 tsp N/A
Extra Virgin Coconut Oil    

*N/A= Not YET available at Mboga Masters

Method

  1. Soak your dried beans overnight
  2. Heat sufuria over medium low heat, add some extra virgin coconut oil and a little unsalted butter to help browning and add flavor.
  3. Add your crushed garlic and ginger, red onions, finely diced carrots, mixed colored peppers, baby potatoes, courgette/zucchini, dania/cilantro, mint and let them sweat slowly, about 7 minutes while stirring occasionally.
  4. Then add the curry powder and turmeric powder, toast for about 1 minute or until you can smell the aromas from the spices.
  5. Add 3 cups of water and scrape the bits that stick on the bottom of the pan, we call this fond, as in foundation of flavor, very important to deglaze.
  6. Add the soaked beans and fresh maize now and bring to a boil over high heat. If you would like more heat in your githeri you can now add a teaspoon of cayenne pepper.
  7. Lower the heat to a simmer and cover leaving a little space for the steam to escape.
  8. Cook for about 40 minutes or until beans are almost soft.
  9. Remove from heat and then add some fresh dania/cilantro and mint leaves for garnish, leave to rest for about 10 minutes
  10. Now Heat your frying pan, add some extra virgin coconut oil, brown some onions there and then add your roughly chopped kunde, cook for only about 2 minutes while stirring occasionally. Add a little bit of broth/soup from the githeri onto the greens to add a little bit of moisture.
  11. Serve immediately

 

Chapati, Bean Stew and Sukumawiki (Kale)

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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.