Kenyan dishes 2 week meal prep/Batch cooking

coconut milk

🥗Healthier: almond milk

💰Cheaper: water + cornstarch

Almond milk reduces calories while maintaining creaminess.

vegetable broth

🥗Healthier: homemade broth

💰Cheaper: water + bouillon cubes

Homemade broth is lower in sodium.

fresh herbs

🥗Healthier: dried herbs

💰Cheaper: no herbs

Dried herbs are more accessible and last longer.

lentils

🥗Healthier: split peas

💰Cheaper: beans

Split peas are often less expensive and nutritious.

Rinse lentils under cold water and set aside.

Heat olive oil in a large pot over medium heat until shimmering.

Add chopped onion and sauté until translucent, about 5 minutes.

Stir in minced garlic and grated ginger, cooking until fragrant, about 1 minute.

Add diced carrots and cook for another 3-4 minutes until slightly softened.

Incorporate chopped tomatoes and cook until they break down, about 5 minutes.

Pour in vegetable broth and bring the mixture to a boil.

Add lentils and spices, then reduce heat to a simmer.

Cover and cook until lentils are tender, about 25-30 minutes.

Stir in coconut milk and spinach, cooking until spinach wilts, about 2-3 minutes.

Finish with a squeeze of lemon juice and fresh herbs before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary