Irio, Kenyan Style is an easy to make, delicious, Kenyan staple side dish. Pronounced as eee-ree-yo, it is usually made with some potatoes, peas and fresh greens. No fancy ingredients are required for this version of mash. It is usually served with stew, grilled meat or fish. As for me, I love to have it on its own or with some curry like the Green Moong one.
Though Kenya falls in the Savannah region, many parts of the country grow a rich variety of fruits and vegetables that provide the people of the area with their basic requirements of carbohydrates, proteins and minerals. Colonization by the Portuguese and then the British Empire and the influx of Indians and Arabs has added variety to the basic dishes prepared in many parts of Kenya. The coast is well known for using coconut milk in most of their dishes, the highlands use lots of potatoes and areas around Lake Victoria use a lot of fish and cassava. Over the years traditional methods and recipes have given way to new versions and more palatable ones for the younger generation.
Irio is very much a staple for the Kikuyu tribe. Traditionally, red beans, potatoes and and white corn are used.Depending on the season, tender kale would be added. However, with more ingredients available and locally grown, there are so many versions of Irio. Kikuyus are basically farmers. Nowadays many are in different professions but most of them own land/farm back in their villages. Years ago new harvest meant that some of these vegetables and beans were combined to prepare a basic but very nutritious dish called irio. During the dry season, dried beans and maize were added to the mashed potatoes. On special occasions, boiled sweet potato, boiled green bananas, pumpkin leaves, peas, carrots or many other vegetables are added to make it into a dish literally fit for a king.
How To Make Uji, A Kenyan Fermented Porridge For Breakfast
The whole of March is celebrated as Women’s History Month. Stacy, suggested the following “Make and share a recipe from an important, significant woman in any field, not just cooking, and from any era. It can be something they were known to love OR actually cooked themselves. Please tell us how they are inspiring to you and perhaps others”.
Wangari Maathai is the woman I’m celebrating for this theme. She was the 2004 Nobel Peace Prize winner, environmentalist and human rights activist from Kenya. Also known as the Woman Of Trees, she inspires not only me but many Kenyans to grow more trees. The Green Belt Movement started by Wangari Maathai is still been carried out by many smaller organizations. It was started as a way to empower communities, particularly women, to conserve and improve livelihoods.
Her struggle in the mainly male dominated political scene in Kenya, has been difficult but she persevered. During her lifetime she helped women from different parts of Africa to plant 30 million trees on their farms, school and church compounds. She was the first African woman and the first environmentalist to receive a Nobel Prize, and the first Eastern African woman to receive a PhD. Born in Nyeri County, the Highlands of Kenya, Wangari went to a mission school for her primary education. Growing up in the countryside, environment was always her passion.
Ugali Mayai Making Delicious Kenyan Scrambled Eggs
Wangari Maathai fought for women’s rights. She empowered them with skills to run their homes. Her husband divorced her in 1977 claiming that she was too strong-minded as a woman and it was difficult to control her. She inspires women to follow their path and passion. For me she is a hero as she advocated the planting of trees which I try and do whenever possible.
So are you still wondering what the connection is between Irio and Wangari Maathai? Well, she was from the Kikuyu Community. And she definitely must have prepared this simple but nutritious dish many a times for her family. Professor Maathai is quoted as saying that irio always reminded her of the earth. Irio in the Kikuyu language means food.
Kenyan Chapati is a soft, flaky, chewy flatbread that is a staple part of celebratory meals in Kenya and other East African Countries. Popularly known as chapo in Kenya, it is usually enjoyed with curries as a main meal, with tea or eggs for breakfast.
These Dishes Would Make You Apply For Kenyan Citizenship
Kenyan Style Masala Chips also known as chips masala, is a popular dish on most restaurant menus in Kenya. Easy to make, spicy and tasty. It is a must to try out these chips when you visit Kenya.
Makai Paka/ Corn Coconut Curry is an easy to prepare, tasty and creamy Kenyan style curry in which corn is cooked using coconut milk. Usually, makai paka is enjoyed with mahamri, chappati or rice. Makai is the Kiswahili word for corn.
Githeri is a one pot traditional Kikuyu dish that is made from beans and white maize (corn). It is a delicious, easy to prepare, protein rich dish which can be enjoyed on its own or with ugali or chapati.
Kenya Food Composition Tables 2018 :biodiversity For Food And Nutrition
Maharage ya nazi/ kidney beans in coconut milk is a popular Swahili dish which is made from kidney beans, very simple spices, tomatoes and coconut milk. In the Kiswahili language maharage is red kidney beans and nazi is coconut.
Mahamri is basically like a doughnut but it is flavoured with coconut and cardamom powder. Doughnuts are ring shaped, but Mahamri is usually triangular in shape or sometimes round. Generally mahamri is enjoyed as a breakfast item on its own with tea or coffee or with mbaazi (pronounced as mmmbaaazi). Mbaazi is soaked pigeon peas cooked in coconut milk.
Ugali is like a porridge but much more dense made from white maize meal or maize flour. It is the staple diet of the indigenous people of East Africa. Ugali or Nsima as it is known in Kenya, is generally enjoyed with a vegetable and/or meat stew.
The Proven Platter
Today I am sharing a basic Irio recipe with you. However feel free to add any other vegetables and flavourings that you may like. For example, to make it into a wholesome meal on its own, I sometimes add fresh pigeon peas, fresh kidney beans, chopped onion, garlic, cassava, and enjoy it topped with some lemon juice and red chilli powder. I mix lemon juice and red chilli powder with melted butter and drizzle it over the cooked irio.
Potatoes – along with potatoes can add cassava (yucca), sweet potato or replace them. Make sure you use potatoes that mash well. I like to use red potatoes. Kenya is well known for its good quality of potatoes.
Peas – fresh or frozen. Can also add fresh or frozen pigeon peas, red kidney beans. I don’t like to use canned beans for this recipe. I prefer either fresh ones or soaked ones.
Plus Top Kenyan Food Recipes
Corn – I have used cooked yellow corn as I had that in my fridge. You can also use white corn kernels.
Fresh Greens – use spinach, kale, pumpkin leaves, cowpea leaves, collard greens, amaranth leaves, spring onion, etc. Make sure the leaves are fresh and tender.
Irio is an easy to make, delicious, Kenyan staple side dish. It is usually made with some potatoes, peas and fresh greens. No fancy ingredients are required for this version of mash. It is usually served with stew, grilled meat or fish.It’s July, and we’re visiting Kenya this month! Usually when I think of Kenyan food, it’s some kind of stew, but it is summertime and I wanted something to serve that is light and refreshing. I came up with a twist on a traditional Kenyan corn and bean stew called “Githeri” by turning it into a salad.
Irio, Kenyan Style
Githeri is easy to make, and conveniently is vegetarian and vegan as well. I’ve prepared my salad version two ways, one which includes grilled prawns on top in case you’d like this dish to be the star of the show.
I’ve also included a “no-recipe recipe” for “Kachumbari, ” which is a traditional Kenyan salad or salsa using the simple ingredients of tomatoes and onions. Kachumbari is a great way to use the ripe, juicy tomatoes of July.
You’ll find other recipes on our website (under the “learn” tab, go to recipes, Kenya, in case you didn’t know). In particular, this recipe for Avocado Soup sounds like it would be perfect to include with the Githeri salad. And for dessert, why not try the recipe for Mango Coconut Faluda? Or you could keep it simple and serve some mango ice cream.
Maharagwe (kenyan Red Beans In Tomato Coconut Sauce)
As always, please feel free to reach out to me if you have any comments or questions about the recipes at nw4@.
“Githeri” (guh-theory) is a traditional Kenyan one-pot meal. The basic version simply combines maize (boiled corn) with beans, a bit of onion, and usually curry powder, served hot. The dish has evolved over time to include meat, tomatoes, and sometimes potatoes. School children all over Kenya are familiar with this dish as part of the school cafeteria menu.
I thought I would take it one step further and turn this combination into a winning salad for summertime. As you can see pictured above, I first made this dish without the addition
0 Comments
Posting Komentar