Tag Archives: stew

Traditional Kenyan Stew

 

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On a mission trip, our videographer, Kate, had the opportunity to watch the preparation of a hearty, traditional Kenyan stew. This simple, filling lunch is easy to prepare and is a staple in many Kenyan diets. Kenyan stew is usually made with what’s on hand, so feel free to add some of the optional ingredients if you have them in your pantry.

Traditional Kenyan Stew

1/2 kg beef or goat meat, cut into bite sizes

4 tbsp vegetable oil                 

1 large red onion, diced

3-4 fresh tomatoes, diced

2 cups of soup stock or water

Salt, to taste

1 cup white or brown rice, prepared separately

Greens to saute, prepared separately

Optional:

  • * ½ teaspoon curry powder
  • * 3 garlic cloves, minced
  • *  1 tbsp fresh grated ginger
  • * 2 large potatoes, peeled and cubed

Directions  

  1. Heat oil in a large pot on medium heat
  2. Saute meat in oil over medium heat until lightly browned
  3. Dice red onion and fry with meat for 5-7 minutes until tender, stirring frequently
  4. Dice tomatoes and add to the stew, stirring well
  5. Season stew liberally with salt (for less sodium, 1/2 tbsp)
  6. Slowly add soup stock or water
  7. Reduce heat, simmer uncovered for 10 minutes or until desired consistency

Separately:

  • In a medium saucepan, bring 2 cups of water with 1 cup of rice to a boil, reduce heat and cover for 15 minutes or until water is absorbed. Remove from heat and fluff rice with a fork.
  • In a small frying pan, saute fresh greens (kale, spinach) and other desired vegetables with 1 tbsp of oil over medium heat.

Serve Traditional Kenyan Stew over plain rice and with a side of sauteed greens. Enjoy!

kenyansteww

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Stews You Can Use – Functional Food in Nairobi

Since 2015, Chalice has been partnering with Inverness County Cares, a Nova Scotian community group, to support the daily operations of St Charles Lwanga Secondary School, near Nairobi, Kenya.

St Charles Lwanga secondary school, just outside Nairobi, Kenya.

St Charles Lwanga secondary school, just outside Nairobi, Kenya.

I was visiting the school, and my colleagues went into a meeting while I walked around the school to take pictures – I am the photographer, after all. I had made my rounds and returned to the headmaster’s office to wait for my colleagues to come for lunch. It became clear that lunch was going to be a while yet. So I went back out and hung out with students while they took their lunch break. Still no sign of my colleagues. But I realized the cooking staff were getting under way with preparing our meal. Thinking of those popular ‘recipe videos’ like on Mashable and Buzzfeed, I pulled out my camera and tried to capture the process of making…whatever it was exactly that they were making.

Chopping onions. Chopping tomatoes. Boiling water… aha! They’re making a stew! So, I got completely underfoot for the next hour or so while they prepared stew, rice, greens and other delectable items for my colleagues and me.

When I got home, I made my very own “recipe video” – but good luck trying it at home, because there aren’t exactly precise timings and measured ingredients.

Our meal that day represented many Kenyan staples. It included:

  • Beef stew – beef, tomato, onion, garlic, oil
  • Rice – classic and white!
  • Ugali – a staple for Kenyan cuisine – it consists of cooking either cornmeal, millet or sorghum flour in boiling water or milk until solidifies into a thick, doughy ball.
  • Stewed or braised mixed (collard) greens
  • Topped off with a beautiful, sweet, creamy local banana for dessert.

I had noticed that the students were also eating ugali that day, and theirs was paired with githeri, another ubiquitous staple meal, which really means any kind of combination of boiled beans and corn. It’s understandable why it’s popular – it’s highly versatile with flavouring, and it’s filling and nutritious when served with a starch — like today’s ugali, or perhaps a chapathi (a soft flatbread similar to tortilla or naan).

Serving plates of lunch at St Charles Lwanga

Serving plates of lunch at St Charles Lwanga

And with full bellies, we continued onto a highly productive day. My colleagues completed their meetings, and the students conducted a school-wide debate. Powered on nutritious food, there’s no stopping these young people!

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To learn more about St Charles Lwanga school, check out http://www.chalice.ca/ways-to-give/community-projects/4120-st-charles-lwanga-school-and-children-s-centre-kenya or here to learn about Inverness County Cares http://invernesscountycares.com/.

To learn more about the Chalice Children Nutrition Fund and how you can help, check out http://www.chalice.ca/get-involved/chalice-children

— By Kate Mosher, Creative Specialist and Photographer at Chalice