MUTHOKÕI| Cooking Traditional Kenyan Meal.

kidney beans

🥗Healthier: black beans

💰Cheaper: pinto beans

Black beans offer similar nutrition with fewer calories.

potatoes

🥗Healthier: sweet potatoes

💰Cheaper: yams

Sweet potatoes add more nutrients and flavor.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil provides healthier fats.

coriander

🥗Healthier: parsley

💰Cheaper: cilantro

Parsley is more accessible and offers similar freshness.

Soak maize and kidney beans overnight in water.

Boil maize and kidney beans in a pot until tender, about 1-1.5 hours.

Peel and chop potatoes into cubes, then add to the pot.

Cook until potatoes are soft, about 15-20 minutes.

Drain excess water and mash the mixture until smooth.

In a separate pan, heat vegetable oil over medium heat.

Sauté chopped onions and garlic until translucent, about 3-4 minutes.

Add chopped tomatoes, green bell pepper, and carrots; cook until softened, about 5-7 minutes.

Stir in the mashed mixture and season with salt and black pepper.

Add chopped spinach and cook until wilted, about 2-3 minutes.

Finish with a squeeze of lemon juice before serving.

Cooking Techniques

Spice Level: