Lunch Recipes
Githeri (Kikuyu)
Ingredients:
2 cups maize (corn) kernels
2 cups beans (preferably kidney beans)
1 onion, chopped
2 tomatoes, chopped
1 green bell pepper, chopped
2 tbsp oil
Salt to taste
Instructions:
Soak the maize and beans overnight. Drain and rinse.
Boil the maize and beans in a pot until tender.
Heat oil in a pan and sauté the onions until translucent.
Add the tomatoes and bell pepper, and cook until softened.
Stir in the cooked maize and beans, and season with salt.
Simmer for 10 minutes and serve hot.
Mukimo (Kikuyu)
Ingredients:
4 potatoes, peeled and cubed
1 cup green peas
1 cup maize (corn) kernels
1 cup chopped spinach or pumpkin leaves
1 onion, chopped
2 tbsp oil
Salt to taste
Instructions:
Boil the potatoes, peas, and maize until tender.
In a separate pan, heat oil and sauté the onions until translucent.
Add the chopped greens and cook until wilted.
Mash the boiled potatoes, peas, and maize together.
Stir in the sautéed onions and greens, and season with salt.
Serve hot.
Chapati and Stew (Indian Influence)
Ingredients:
2 cups all-purpose flour
1/2 tsp salt
1 tbsp oil
3/4 cup water
Extra oil for frying
Instructions:
Mix flour and salt in a bowl. Add oil and water, and knead into a soft dough.
Cover and let rest for 30 minutes.
Divide the dough into small balls and roll each into a thin circle.
Heat a skillet and cook each chapati, brushing with oil and flipping until golden brown on both sides.
Serve warm with your favorite stew.
Wali wa Nazi (Coconut Rice) (Swahili)
Ingredients:
2 cups basmati rice
1 cup coconut milk
2 cups water
1 onion, chopped
2 cloves garlic, minced
1 tbsp ginger, minced
2 tbsp oil
Salt to taste
Instructions:
Heat oil in a pot and sauté the onions, garlic, and ginger until fragrant.
Add the rice and cook for 2 minutes.
Stir in the coconut milk and water, and season with salt.
Bring to a boil, then reduce the heat, cover, and simmer until the rice is cooked and the liquid is absorbed.
Serve hot.
Kuku wa Kupaka (Coconut Chicken) (Swahili)
Ingredients:
500g chicken, cut into pieces
1 onion, chopped
2 tomatoes, chopped
1 cup coconut milk
1 tbsp curry powder
1/4 cup vegetable oil
Salt to taste
Instructions:
Heat oil in a pan and sauté the onions until translucent.
Add the tomatoes and curry powder, and cook until softened.
Stir in the coconut milk and bring to a simmer.
Add the chicken pieces and cook until tender and the sauce thickens.
Serve with rice or chapati.
Samaki wa Kupaka (Coconut Fish) (Swahili)
Ingredients:
500g fish fillets (tilapia or any white fish)
1 onion, chopped
2 tomatoes, chopped
1 cup coconut milk
1 tbsp curry powder
1/4 cup vegetable oil
Salt to taste
Instructions:
Heat oil in a pan and sauté the onions until translucent.
Add the tomatoes and curry powder, and cook until softened.
Stir in the coconut milk and bring to a simmer.
Add the fish fillets and cook until the fish is tender and the sauce thickens.
Serve with rice or chapati.
Mbaazi wa Nazi (Pigeon Peas in Coconut Milk) (Mijikenda)
Ingredients:
2 cups pigeon peas
1 onion, chopped
2 tomatoes, chopped
1 cup coconut milk
1/4 cup vegetable oil
Salt to taste
Instructions:
Boil the pigeon peas until tender.
Heat oil in a pan and sauté the onions until translucent.
Add the tomatoes and cook until softened.
Stir in the coconut milk and bring to a simmer.
Add the cooked pigeon peas and season with salt.
Serve with rice or chapati.
Matoke (Plantains) (Kisii)
Ingredients:
4 green plantains, peeled and sliced
1 onion, chopped
2 tomatoes, chopped
1 green bell pepper, chopped
2 tbsp oil
Salt to taste
Instructions:
Heat oil in a pan and sauté the onions until translucent.
Add the tomatoes and bell pepper, and cook until softened.
Stir in the plantains and cook until tender.
Season with salt and serve warm.
Nduma (Arrowroots) (Kamba)
Ingredients:
4 arrowroots, peeled and sliced
Water for boiling
Salt to taste
Instructions:
Boil the arrowroots in salted water until tender.
Drain and serve warm with tea or coffee.
Ugali and Sukuma Wiki (Luhya)
Ingredients:
2 cups maize flour (cornmeal)
4 cups water
1 bunch kale or collard greens, chopped
1 onion, chopped
2 tomatoes, chopped
1 tbsp vegetable oil
Salt to taste
Instructions:
For Ugali: Bring water to a boil in a pot. Gradually add the maize flour, stirring continuously to avoid lumps.
Reduce the heat and continue stirring until the mixture thickens and pulls away from the sides of the pot. Shape into a mound and serve.
For Sukuma Wiki: Heat the oil in a pan and sauté the onions until translucent.
Add the tomatoes and cook until softened.
Stir in the chopped greens and cook until wilted. Season with salt.
Serve the Ugali with Sukuma Wiki on the side.
Nyama Choma (Grilled Meat) (Kalenjin)
Ingredients:
1 kg beef or goat meat, cut into pieces
2 tbsp vegetable oil
Salt to taste
1 lemon, juiced
1 tsp chili powder (optional)
Instructions:
Marinate the meat with lemon juice, salt, and chili powder for at least 1 hour.
Preheat the grill or barbecue.
Grill the meat, turning occasionally, until cooked to your desired level of doneness.
Serve with kachumbari (tomato and onion salad) and ugali.
Pilau (Swahili)
Ingredients:
2 cups basmati rice
500g beef or chicken, cut into pieces
2 onions, chopped
3 cloves garlic, minced
1 tbsp ginger, minced
2 tomatoes, chopped
1 tbsp pilau masala
1/4 cup vegetable oil
4 cups water or stock
Salt to taste
Instructions:
Heat oil in a pot and brown the meat. Remove and set aside.
Sauté the onions, garlic, and ginger until fragrant.
Add the tomatoes and pilau masala, and cook until softened.
Stir in the rice and cook for 2 minutes.
Add the water or stock and return the meat to the pot.
Bring to a boil, then reduce the heat, cover, and simmer until the rice is cooked and the liquid is absorbed.
Serve hot.
