Mzedu black bean stew.

Not only is this Kenyan black bean stew super easy to make and utterly delicious, but it’s also extremely healthy, full of plant-based protein and fiber. It’s proof that healthy plant-based food does not need to be complicated or expensive. It uses inexpensive foods like black beans, onion, and garlic to make a hearty meal, especially when served with a side of grains and topped with sliced avocado.

Ingredients

• 300 g black beans pre boiled
• A dash of olive oil (for frying) 1/2 cup water
• 5 garlic cloves crushed
• 4 pcs chopped tomatoes or I can peeled tomatoes
• 1 teaspoon ground cumin
• 1 vegetable broth cube or vegetable broth
• 2 small onions, chopped
• 1/2 teaspoon ground ginger
• 1 heaped teaspoon of dried oregano
• A pinch of ground black pepper, salt and sugar

To serve

• A small handful of fresh coriander or fresh parsley leaves
• Fresh tomatoes (optional)
• Chili flakes (optional)
• Avocado, to serve (optional)
• 1 fried plantain, to serve (optional)
• Rice(i prefer brown rice), chapati or quinoa for accompaniment.

Preparation

1. Drain the black beans and set aside.
2. Peel and chop the onions, ginger and garlic finely.
3. 
4. Over a medium heat, warm the oil in a large frying pan and sweat the onions until translucent, about 5-10 minutes.
5. 
6. Add the garlic, ginger and pan fry everything for about 2 minutes. Next, add the chopped tomatoes, stir, and add the water.
7. 
8. Next, add the beans and stir until nicely combined. At this point lower the heat to a simmer, add the vegetable broth cube and let it dissolve completely.
9. 
10. 
12. Add the cumin,pepper,salt and sugar, and dried oregano. Let it simmer to intensify the flavors. Taste and see if it needs a tiny bit more sugar.
13. Let the liquid reduce a little more — this shouldn’t take very long. When done, remove from the heat, sprinkle some chopped coriander leaves and serve warm.
14. 

Eliuds beef, avocado and Beet salad.

I am a huge fan of quick and easy salads, (I can use avocado for anything anytime)as those who read this blog regularly will know. This salad can also be made with leftover beef especially roast or grilled . Sometimes you want to replicate at home a dish that you have eaten out, make sure you use a good-quality red wine vinegar for your acidity.

(A good healthy choice during Hot weather)

Ingredients(can serve 2)

250g beetroot, precooked

1pc avocado.

25ml red wine vinegar(or lemon juice from 2 big lemon)
125ml olive oil
1 tsp Dijon mustard
1 medium red onion, sliced
200g rump steak or fillet or even rib-eye steaks shredded.

1tsp garlic ginger paste for marinating the beef
A few good handfuls of lettuce leaves roughly cut using your hands or preferably rocket.

1/4pc each of red,yellow, green peppers and red onions julienned

Pinch of black pepper
Method

Cut the beetroot into buttons and place in a bowl.Prepare the vinaigrette by mixing the red wine vinegar, olive oil and mustard. Add the sliced red onion and the peppers to the vinaigrette so its starts to marinate.

Season and marinate the beef with the garlic ginger paste and pepper then, in a hot griddle-pan (or if you don’t have one, you can use a frying pan), stirfry for two minutes, depending on the thickness of the steak cuts.

When ready, remove from the pan, allow to rest for three minutes.

When cool put the steak and rocket into the bowl with the beetroot, mix and pour over the vinaigrette and onion mixture. Serve on a plate, finished with the freshly herbs if any.

Breaded fish fillets

A simple recipe for a quick fish dish. Cod, snapper,Tilapia and haddock are particularly good. Served with oven-baked chips or lyonnaise potato and a green salad or mushy peas, this is a healthier alternative to deep-fried fish and sweet potato chips

Ingredients
For this one can serve 4

• 800g -1 kg white fish fillets
• 1 lemon, halved
• 100g or 5tbs white flour
• 2 eggs, lightly beaten
• 150g breadcrumbs
• salt and freshly ground black pepper
• 30g butter or oil for deep-frying.
• Procedure:
• Wash the fish fillets, pat dry and cut into 4 portions. Drizzle the juice of half a lemon over the fish.
• 

1. Prepare three deep plates for the breading: put the flour in the first, the lightly beaten eggs in the second, and the breadcrumbs in the third. Pat the fish fillets dry again and season with salt and pepper. Dip the fish fillets in the flour and gently tap off the excess. Dip into the beaten eggs, allowing the excess to drip off, and then into the breadcrumbs (pressing down gently).
2. 
3. Heat the oil or butter in a nonstick frying pan over medium heat and put in the fish fillets. Fry on each side for 2-3 minutes. Carefully turn so they do not fall apart. The best way is to use two spatulas.
4. Cut the other half of the lemon into 4 slices and use to decorate the fish. Serve with Sweet potato chips and murshy green peas and a salad for a healthier option or normal fries or Lyonnaise.

Enjoy.,

Home style chicken thigh Masala(kienyeji)

A rustic and authentic quick Indian styled one-pot packed with tonnes of hot Asian spices and fragrant coriander.Personaly i pre- boil the chicken first due to it’s tough tissue nature, and use the stock later.

Ingredients

4 pcs free range chicken thigh

6 PC medium red onions , chopped

6 garlic cloves, roughly chopped

50g ginger, roughly chopped

4 tbsp vegetable oil

2 tsp cumin seeds whole or ground

2 nice cinnamon stick

1 tsp chilli flakes or chilli powder

1 tsp garam masala

1 tsp turmeric

400g can chopped tomatoes or 6pc fresh tomatoes peeled and chopped.

2tbs of tomato paste.

8 chicken thighs, skinned, boneles(pre -boiled)

250ml chicken stock or more.

2 tbsp chopped coriander

Preparation (mis en place)

1.Roughly chop the onions ,then transfer to a small food provessor,add just a little water to process unto a paste.Alternatively using a grater and coarsely grate the onions and put put in a small bowl and put it a side.
2.Add chopped garlic cloves and 50g roughly chopped ginger into the same food processor and add 4 tbsp water – process until smooth and spoon into another small bowl. Alternatively, crush the garlic to a paste with a knife or garlic press and finely grate the ginger

Method

1.Heat 4 tbsp vegetable oil in a wok or a pan set over a medium heat.Combine 2 tsp cumin seeds and 1 tsp fennel seeds with a 5cm cinnamon stick and 1 tsp chilli flakes and add to the pan in one go. Swirl everything around for about 30 secs until the spices release a fragrant aroma.

2.Add the onion paste – it will splutter in the beginning. Fry until the water evaporates and the onions turn a lovely dark golden – this should take about 7-8 mins.
3.Add the garlic and ginger paste and cook for another 2 mins – stirring all the time

4.Stir in 1 tsp garam masala, 1 tsp turmeric,salt and continue cooking for 20 secs before tipping in a 400g can chopped tomatoes

5.Continue cooking on a medium heat for about 10 mins without a lid until the tomatoes reduce and darken.Add the paste at this stage.

6.Cut 8 skinless, boneless chicken thighs into 3cm chunks and add to the pan once the tomatoes have thickened to a paste.But however I like using the endividual thigh.

7.Add the chicken.Cook for 5 mins to coat the chicken in the masala and seal in the juices, and then pour over 250ml hot chicken stock

8.Simmer for 8-10 mins without a lid until the chicken is tender and the masala lightly thickened – you might need to add an extra ladleful of stock or water if the curry needs it.

9.Sprinkle with chopped coriander and serve with chapati ,bread,ugali or fluffy basmati rice and a pot of yogurt on the side.

My Choice to serve with this Masala gravy is Ugali with some greens.