Tag Archives: Tomatoes

Spinach And Mackerel With Ugali.

This slideshow requires JavaScript.





Ingredients for Ugali

  • 2 cups maize flour/corn meal.
  • 2 cups boiling water.
  • pinch of sugar.
  • Drop of cooking oil of your choice.


  • In a sauce pan bring 2 cups of water to boil, add a pinch of sugar and a drop of cooking oil.
  • Using a small jug take out a 1 1/3 of boiling water, on a low heat slowly add the maize flour into the sauce pan stir/mashing it continuously with a wooden spoon, or a mwiko to avoid lumps from forming, gradually add boiling water that you had taken out.
  • Then a small bit of flour and mix it in well until it starts to thicken like dough, continue to do this 5 minutes, on a low heat, cover and let it cook for 5-8 minutes without touching it. After couple of minutes or so you should smell a difference when the Ugali is cooked.
  • Mold it nicely with a wooden spoon/mwiko while still in the pan like a pyramid, it doesn’t have to be perfect.
  • Set a side covered until ready to eat.

Ingredients for Spinach and mackerel

  • Fresh mackerel
  • Frozen spinach or fresh if available
  • Palm oil ( optional) Any oil of your choice
  • Fresh tomatoes
  • Onion
  • Chillies ( optional)
  • Maggie cube/Stock
  • Mackerel
  • Start by cleaning the fish or you can ask your fishmonger to do that for you.
  • Pat dry with a kitchen towel to remove excess water, cut the fish into bigger pieces.
  • Turn on the deep fat fryer to 190 c until very hot, transfer the Mackerel into the fryer for 4-5 Minutes untilĀ  crispy golden brown,you can transfer into a plate on a paper towel until ready to cook.


  • Start by warming up your pan to a medium heat, with a dash of palm oil. Add onions cook until translucent 2-3 minutes.
  • Add tomatoes,chillies, Maggie cube/stock and pinch of salt and cover till the tomatoes are soft 5 minutes or so, uncover the pan give a stir to the tomatoes and everything together untill well coated, add in the fried Mackl mix it well the other ingredient.
  • Next simply add chopped spinach mix all together gently not to break the Mackerel, until all is well mix, put the lid on for 5-10 minutes or till well cooked and the flavours have all been well mixed in.
  • Remove the pan from the gas cooker and set aside for few minutes before serving with Ugali. Enjoy




Black Beans, kenyan (Njahi) Stew With Basmati Rice.

Kenyan black beans ( Njahi), have different names to it, mostly eaten in Kenya by prenant women, and after birth because of the high levels of iron, phosphorous, calcium, magnesium, manganese, copper and zinc in black beans all contribute to building and maintaining bone structure and strength.


This beautiful yet healthy bean recipe is one of my favourites, love the texture of the black bean (Njahi)With a rich flavor that has been compared to mushrooms, black beans have a velvety texture while holding their shape well during cooking. The health benefit is key for me, so check out the step by step way of preparing this lovely dish, you can substitute anything to your liking, the beans need to be soaked over night before boiling them to make them soft.

This is how the beans turns out after boiling them to this lovely brown colour, soft and velvety. Then prepare all your fresh vegetables by washing, chopping and ready for cooking.


Start by adding 2-3 tbsp of olive oil,then add onions sautee until just translucent, toss in chopped fresh tomatoes, coriander, tomatoe paste/puree and cover for few minutes untill the tomatoes have soften.

This slideshow requires JavaScript.

When tomatoes have soften add carrots and cover for 2-3 minutes then add potatoes let them cook for 10 minutes with a lid on. Don’t forget to add some water or if using vegetables stock.


Add zucchini cook for few minutes until just soft not too soft …


Time to add Black beans ( Njahi) mix them well with the other ingredients, add more water or stock just enough to cover the food, then put the lid on and let it cook for 10-20 minutes, you may add salt if not using stock.


What can I say it looks inviting, am so ready to manch. Enjoy



  • Black bean kenyan(njahi)
  • Onion
  • Fresh garlic
  • Fresh tomatoes
  • Chilly
  • Carrots
  • Zucchini
  • Potatoes
  • Coriander
  • Olive oil
  • Curry/coriander powder
  • Tomatoe paste/puree
  • Vegetable stock/ water
  • Basmati rice.

All that’s left to do Enjoy!