Arrowroot Stew Recipe

Arrowroot Stew This dish is typical among the communities that grow arrowroots and bananas which include the Kisii, Kikuyu, Meru and Embu communities. Often served as a main meal, this recipe is eaten by the whole family and at times fed to infants above the age of 9 months. Ingredients 4 potatoes, unpeeled, white, Irish (916 g) 3 arrowroots, unpeeled, raw (1.6 kg) 3 green bananas, unpeeled (393 g) 3 carrots, orange (342 g) 2 red skinned, onions, unpeeled (188 g) 3 tomatoes, red, ripe (286 g) 1/3 cup (64 g) cooking oil 4 tsp. (20 g) salt, iodized 7 cups (1522 g) water Preparation 10-15 minutes | Cooking 1 hour | Serves 4 • Peel, wash and cut the potatoes, arrowroots and bananas into large chunks. Place them in separate bowls and cover with water. • Peel, wash, cut the carrots and tomatoes and place in separate bowls. • Chop the onions and put into a clean pot, add cooking oil and cook the onion until it starts to brown • Add tomatoes, cook while stirring until tender • Add the cut arrowroots, stir and cook for 3 minutes. • Add the cut carrots, 4 cups of water and stir. Cook for 4 minutes. • Add potatoes, salt and stir. • Cover and leave to cook for 15-20 minutes while stirring at intervals. • Add the chopped green bananas and cook for 2 minutes. Add 3 cups of water. • Cover and cook until ready. • Remove from heat and serve. Nutrition data per 100g of recipe: Energy 383 kJ/ 91 kcal |│ Fat 2.3 g |│ Carbohydrates 14.9 g |│ Protein 1.9 g |│ Fibre 1.8 g │ Vitamin A 48 mcg │| Iron 0.9 mg | Zinc 0.44 mg