Tasty Omushenye on Jikokoa by Chef Raphael, KrisiKijikokoa

cassava

🥗Healthier: sweet potatoes

💰Cheaper: yams

Sweet potatoes are more nutritious and widely available.

maize flour

🥗Healthier: whole wheat flour

💰Cheaper: cornmeal

Whole wheat flour adds fiber and nutrients.

groundnuts

🥗Healthier: almonds

💰Cheaper: peanuts

Almonds are nutrient-rich while peanuts are more affordable.

vegetables

🥗Healthier: leafy greens

💰Cheaper: seasonal vegetables

Leafy greens provide vitamins and are often cheaper in season.

Peel sweet potatoes and place them in water to prevent discoloration.

Boil sweet potatoes in water until soft.

Drain the water from the sweet potatoes.

Mash the sweet potatoes while they are still hot.

Add beans to the mashed sweet potatoes and mix well.

Add spring onions to the mixture and heat them up together.

Serve the dish plain or with greens and meat.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary