How To Make Kenyan Mashed Sweet POTATOES & Beans | OMUSHENYE

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 and chop cassava into small pieces.

Boil cassava in water until tender, about 20-25 minutes.

Drain the cassava and mash it until smooth.

In a bowl, combine maize flour, salt, and sugar.

Gradually add water to the flour mixture, stirring until a dough forms.

Wrap the dough in banana leaves to shape it into a loaf.

Place the wrapped dough in a steamer and steam for 30-40 minutes.

Meanwhile, prepare the vegetable sauce by sautéing onions and tomatoes in a pan.

Add chopped vegetables and spices to the pan, cooking until tender.

Unwrap the steamed dough and slice it into pieces.

Serve the omushenye with the vegetable sauce on top.

Cooking Techniques

Spice Level:

Dietary