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On a mission trip, our videographer, Kate, had the opportunity to watch the preparation of a hearty, traditional Kenyan stew. This simple, filling lunch is easy to prepare and is a staple in many Kenyan diets. Kenyan stew is usually made with what’s on hand, so feel free to add some of the optional ingredients if you have them in your pantry.
Traditional Kenyan Stew
1/2 kg beef or goat meat, cut into bite sizes
4 tbsp vegetable oil
1 large red onion, diced
3-4 fresh tomatoes, diced
2 cups of soup stock or water
Salt, to taste
1 cup white or brown rice, prepared separately
Greens to saute, prepared separately
- * ½ teaspoon curry powder
- * 3 garlic cloves, minced
- * 1 tbsp fresh grated ginger
- * 2 large potatoes, peeled and cubed
- Heat oil in a large pot on medium heat
- Saute meat in oil over medium heat until lightly browned
- Dice red onion and fry with meat for 5-7 minutes until tender, stirring frequently
- Dice tomatoes and add to the stew, stirring well
- Season stew liberally with salt (for less sodium, 1/2 tbsp)
- Slowly add soup stock or water
- Reduce heat, simmer uncovered for 10 minutes or until desired consistency
- In a medium saucepan, bring 2 cups of water with 1 cup of rice to a boil, reduce heat and cover for 15 minutes or until water is absorbed. Remove from heat and fluff rice with a fork.
- In a small frying pan, saute fresh greens (kale, spinach) and other desired vegetables with 1 tbsp of oil over medium heat.
Serve Traditional Kenyan Stew over plain rice and with a side of sauteed greens. Enjoy!