Stewed Potatoes Arrowroots

Stewed Potatoes & Arrowroots Stewed arrowroots is a nostalgic dish traditional to the arrowroot growing regions. The Kikuyu, Meru and Embu communities are key to this recipe. It is eaten as a main meal during lunch or supper and is relished by the entire family. Ingredients 9 potatoes, unpeeled, Irish, white (1 kg) 3 arrowroots, unpeeled, raw (1.7 kg) 6 green bananas, unpeeled, raw (1.2 kg) 1 onion, red skinned, raw, unpeeled (185 g) 3 tomatoes, red, ripe (511 g) 1/3 cup (69 g) cooking oil 3 tsp. (15 g) salt, iodized 7 cups (1534 g) water Preparation 15 minutes | Cooking 1 hour | Serves 4 • Peel and wash the potatoes, arrowroots, onions and tomatoes. • Cut the washed ingredients into cubes in separate bowls. • Peel and wash the bananas and keep them in a separate bowl with water (this water is not for cooking but to prevent bananas from browning). • Heat the cooking oil in a cooking vessel for 2 minutes and add onions, cook for 12 minutes until golden brown. • Add tomatoes and cook for 8 minutes. • Add the salt and stir. • Add the chopped potatoes and stir. • Add 4 cups of water and cook for another 4 minutes. • Add cut arrowroots and cover to cook for 17 minutes. • Add the bananas and 3 cups of water then stir and let to it cook for 13 minutes. Serve. Nutrition data per 100g of recipe: Energy 380 kJ/ 90 kcal |│ Fat 2.1 g │| Carbohydrates 15.0 g |│ Protein 1.9 g │| Fibre 1.8 g │ Vitamin A 3 mcg │| Iron 0.9 mg │| Zinc 0.44 mg Kenyan Food Recipes download pdf