Recipes

Kenyan peanut butter stew

Kenyan peanut butter-recipe

Ingredients.

  • 1 cup potatoes, cut in small cubes
  • 1 small bunch spinach
  • 1 chilli cube beef flavor
  • 2carrots chopped
  • 3 tbsp cooking oil
  • 1 medium sized onion, chopped
  • 2 cloves of garlic pounded
  • 1 cup green peas
  • Salt to taste
  • 2 large tomatoes, chopped
  • 1 medium size capsicum
  • 1 cup water
  • 1/2 cup Peanut Butter
  • 1 cup spinach, roughly chopped

Method of preparation.

Put the peas in a pan and let it boil until soft.

Heat oil in a sufuria Add the onions and cook until they turn brown. Add the tomatoes, garlic and green capsicum and stir.

Then add the potatoes and some water and stir. Cover the pot with a lid and let it simmer for 15 minutes or until the potatoes are soft and the soup is slightly thick.

Add the boiled peas, peanut butter and spinach and let cook for another 5 minutes.

Add salt to taste. Serve with a side of rice or pasta or chapati.

TIPS: You can add minced meat for additional proteins and more calories.

Calories:87 calories of Peanut Butter,19 calories of Onions,65 calories of  peas, 110 calories for potaoes,2 calories of Garlic among others.

The above recipe served with rice or 2 chapatis is approximately 500 calories per serving.

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.