In Kenya, you choose your protein of the day, beef/chicken/fish/eggs/beans/green peas/green grams. Figure out your carbohydrate, rice/ugali/spaghetti/Mokimo/noodles and finally your vegetable, kale/collard green/spinach/cabbage/traditional Kenyan vegetables. At the end of the day you have a balanced diet.
If you just came to Kenya or you are Kenyan and struggling to figure out what’s for dinner or lunch? Here are 21 recipe ideas for your weekly menu.
1. OMENA AND UGALI
Not only is omena delicious, but it is packed with proteins and omega 3 and we all know the benefits of omega 3. If you have never tried it, you should today. Here is how you make it for my first timers.
SHOP INGREDIENTS
2. OVEN BAKED CHICKEN AND POTATOES
Sounds delicious right? Well it is. All you need to do is marinate your chicken and prep it for the oven and 45 minutes later you will have a delicious meal for your lunch/dinner. Here is how to make it.
3. CHICKEN BIRYANI
Chicken biriani is a meal comprising of chicken and rice but not your ordinary chicken and rice, but spicy and delicious. You can substitute the chicken with fish or beef.
4. SWEET POTATOES AND GREEN GRAMS
Yes, you heard right. It is a weird but very nutritious and delicious combo. It is also so filling so you get fuller for longer. Why not give it a try, no?
5. GREEN BANANAS (MATOKE)
If you have never tried out green bananas, after trying out this recipe you are going to love them. They are cooked with peanut butter which makes them very delicious.
6. MINJI/GREEN PEAS
They are a great source of plant based protein and
can be served with rice or chapati. Most people in Kenya add them to their
vegetable stew/stir fry or beef/chicken stew. I highly recommend trying them
out.
7. MUKIMO
Just imagine a meal packed with proteins, carbohydrates and vitamins. Mukimo is a balanced meal that you should try. It is easy to make and delicious. Here is how you do it.
8. CABBAGE
There is a reason it is mostly served in hospitals here in Kenya. It is packed with Vitamin C, and is an all round vegetable, good for your health. It is mostly served with rice/ugali/Mukimo/githeri.
9. PILAU
Whether you are vegan or non vegan you can still enjoy pilau. You can make your pilau meatless or with chicken/beef. This spicy fried rice should be on top of your list if you are in Kenya for the first time.
10. MATUMBO/TRIPE FOOD AND UGALI
I have heard it has no nutritional value to the human body but it is loved by many here in Kenya. If made the right way, you will enjoy this delicacy. It is mostly served with ugali and vegetables.
11. FRIED LIVER AND UGALI/RICE
Whether it is stew or fried, liver is a good source of iron that is recommend by doctors here in Kenya and also a great source of protein. If made the right way, you are definitely going to enjoy it with ugali/rice.
12. BEEF AND UGALI/RICE
Kenyans love beef, whether it is nyama choma which we are known for worldwide, wet fry, fry or with stew, it is a versatile meal that can be had with just about anything from rice, chapati, matoke, githeri, ugali and vegetables.
13. FISH STEW AND UGALI
A great source of omega 3 and proteins that is good for your health. We mostly have it with ugali here in Kenya.
SHOP INGREDIENTS
14. FISH STEW AND SPAGHETTI
If you are not a fan of fish stew with ugali, here is an alternative. This fish stew recipe is delicious and ideal for spaghetti, noodles or rice.
15. RICE AND BEANS
I personally love this meal. It is delicious, nutritious and a great source of protein and carbohydrates.
16. CHAPATI AND GREEN GRAMS/NDENGU/POJO
Green grams are a great source of protein, combined with chapati you get a delicious meal packed with protein and carbohydrates. If you have never tried it, then here is your chance.
17. SPINACH AND EGGS
Spinach is a great source or iron and vitamins. Served with eggs and ugali, you get a protein packed meal with vitamins and carbohydrates. In the end it is a balanced diet.
18. POTATOES AND RICE
A one pot meal that is delicious and quick to make. It can be served with cabbage and avocado if you are a fan.
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1. CHICKEN AND UGALI
Whether you are making it with stew, wet fry, deep fried or oven baked. Chicken served with ugali or rice is always a vibe. Add vegetables to that and we get what? A balanced diet.
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1. EGG CURRY AND RICE/SPAGHETTI
This meal is not only easy to make, but also delicious and inexpensive. If you are a campus student here in Kenya, this should be in your menu.
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1. SUKUMAWIKI/KALE/COLLARD GREEN
This is a vegetable that most Kenyans have on their dinner table at least 4 times a week. It is inexpensive and very easy to make. It is mostly served with ugali and to elevate it, you add an Avocado and you have a meal that slurps.
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