Food&Recipes‐UgandaMarch2011

FeaturedProgram:VillageEnterpriseFund

InThisMonth’sRecipes:

♀ UgandanE8que:e,Customs&Cuisine♀Menu&RecipesfromUganda

UgandanCuisineThebasisofUgandancuisineistraditionalwithsomeArabicandBritishin8luencesseeninpreparationmethodsandingredients.Thefoundationofthefoodincludesplantainandbananadishes,stews,pastesandlocalfruit.

“ThestapleoftheUgandandietisMatooke,astewmadefromplantainsboiledinasaucemadefrompeanuts,fresh8ishalongwithmeatand/ortripe.Fishformsasigni8icantpartintheUgandandietandmaybefresh,smokedorsaltedanddried.TherearemanyuniqueandtrulyauthenticrecipesinthecuisineofUganda.MostoftheUgandanrecipeshavemainingredientssuchasfreshfruits,vegetablesandafewpiecesofmeatinthem.”‐‐http://www.uganda‐visit‐and‐travel‐guide.com/uganda‐recipes.html

MostofthedishesintheUgandancuisinerequiresteaming,sopressurepotsandsteamersareveryhandy.“MostoftheUgandancuisinesarenottime‐consuming,thereforepreparingforthemandenjoyingcookingthemisajoyfulexperience.MakesurethatyouusefreshfruitsandfreshvegetableswhilecookingandpreparingyourUgandancuisineasitaddsthetrueauthentic<lavortoyourmeals.”‐‐http://recipes.wikia.com/wiki/Ugandan_Cuisine

Menu• EastAfricanCurryPowder• ChorokoSauce(MungBeanSauce)

• BunyoroStew(UgandanBeefandOnionStew)

• EastAfricanBraisedChicken• UgandaSpicyFrenchGreenBeans

• UgandanCurriedPotatoes• ChewyCoconutCookies

IfyouintendtoserveyourUgandanmealinthetrueUgandantradiDonalmanner,thenwoodenbowlsareagreatchoice.

UgandaRecipesOurthankstoCarolynMayersforprovidingrecipes.

LinkstopreviousEastAfricanrecipes:

h:p://www.diningforwomen.org/sites/default/files/documents/mc7‐08‐growth‐through‐learning‐uganda.pdf

h:p://diningforwomen.org/sites/default/files/mcvillenMundfeb07.pdf

Questions?e‐mailCarolynatcrmayers@mac.com

EastAfricanCurryPowderAdaptedfromhttp://www.celtnet.org.uk/recipes/miscellaneous/fetch‐recipe.php?rid=misc‐east‐african‐curry‐powder

Adelicious,sweetblendanddifferentfromIndiancurrypowdersinthatitdoesnotincludecumin.Youwillusethisinthebeefandchickenrecipesthatfollow.

1tgroundcardamom1tgroundturmeric1tcinnamonpowder½tgroundcayenne

Mixingredientstogetherandplaceinsmalljar.Themixalsosometimesincludesginger,whichyouwillusewhenyoupreparerecipe.

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UgandanEDqueQe&Customs

Womengree8ngWomen:Ahandshakeand/ornodofacknowledgmentisappropriateinmostsitua8ons.IfyouwouldliketoshowgreatrespectyoumayalsoplaceyourleThandoveryourrightelboworforearmwhenhandshaking.

Whenamealisready,allthemembersofthehouseholdwashtheirhandsandsitonfloormats.

Woodenbowlsaretradi8onallyusedatmeal8me.

Visitorsandneighborswhodropinareexpectedtojointhefamilyatameal.

Don'tleavethetableun8leveryoneisfinishedea8ng

Readmore:CultureofUganda‐tradi8onal,history,people,clothing,women,beliefs,food,family,socialh:p://www.everyculture.com/To‐Z/Uganda.html#ixzz1Eztll5O5

ChorokoSauce(MungBeanSauce)Adaptedfromh:p://recipes.wikia.com/wiki/Choroko_Sauce

Aneasyvegetarianmaincourse,andifyouserveitwithchapattisoroverrice,thisUgandancomfortfoodcandoubleasasidedish.Notthemostbeautifuldishyouwillevercreate,butyummy!Serves8

NOTE:Allowatleast6hoursformungbeanstosoak.Maysubstitutegreensplitpeas(theyonlyneedabout3hoursofsoaking)inapinchbutitwillhaveasomewhatgrittytexture.

1½cdrywholemungbeansorgreensplitpeas3Tvegetableoil1largeonion,chopped4clovesgarlic,minced½tgroundcoriander1/8tgroundcayenne1–14oz.candicedtomatoes¼tsalt(ormoretotaste–Iusedcloserto½t)agoodgrindofblackpepperwater

Rinsemungbeansandremoveanystones.Placeinabowlandcoverwithplentyofwater.Allowtosoakatleast6hoursorovernight.Drainandsetaside.

Placesoakedbeansandwatertocoverbyatleast2inchesinamedium‐largesaucepanandbringtoaboil.Reduceheattomedium‐lowandcook,partiallycovered,untilbeansaresoft,about20–30minutes,orlongerforoldbeans.

Whilethebeansarecooking,heatoilovermediumheatinalargeskillet(largeenoughtoaccommodatebeans)andaddonion.Sauteonionuntilsoftened,about6minutes,thenaddgarlic,corianderandcayenneandcookforoneminute.Addtomatoes,saltandpepperandstirwell.Reduceheattolowandcook,covered,for5minutes,stirringoccasionally.

Whenbeansaretenderdrainexcesswater,leavingabitofwaterinthepottofacilitatemashing.Withapotatomasher,mashthebeansinthepotuntiltheyarefairlywellpulverized.Addthebeanstotheonionandtomatomixture,alongwith¼to½cupofwater,dependingonhowwetyourbeansare,andstirwell.

Simmeruncovered,about10or15moreminutesoruntilthickened,andservehotoverriceorwithchapattisorany8latbread.

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BunyoroStew(UgandanBeefandOnionStew)Adaptedfromh:p://www.celtnet.org.uk/recipes/miscellaneous/fetch‐recipe.php?rid=misc‐bunyoro‐stew

DELICIOUS!Thisrecipeissimple,hasonlyafewingredientsandpracticallycooksitself.Serveoverrice.IcookedthericeIservedwiththisusingthebalanceofthestockleftoverfromcookingthemeat.YUM!

Serves6‐8

2lbs.beefstewmeat,cutinto1‐inchcubes1–26oz.containerlowsodiumbeefstock4Tbutterorghee3mediumonions,chopped2Tfreshginger,minced1TEastAfricanCurryPowderormoretotaste1T8lour1plus½‐14oz.cansdicedorgroundtomatoes1Ttomatopaste¼‐½tsaltGroundblackpepper

Addthemeattoalargeheavystewingpotandaddenoughstocktojustcoverit.Turnheattohighandbringtoaboil.Reduceheattomedium‐lowandcook,partiallycovered,about30minutesoruntilmeatisnearlytender.Removefromheatandallowtocoolslightly.Drainmeatcarefully,RESERVINGSTOCK.Setmeatandstockaside.Returnthestewingpottothestoveandturnheattomedium.Addbutterorgheeandallowtomelt,thenaddtheonionsandcook,stirring,about6minutes.AddthegingerandE.A.Currypowderandcookoneminute.Add8lourandcookonemoreminute.Returnthemeattothepanandstirwell.Addthetomatoes,tomatopaste,andabouthalfofthereservedbeefstockandstirwell.Bringtoaboil,reduceheattolowandsimmer,stirringoccasionally,partiallycovered,forabout15moreminutesoruntilthesauceisthickenedandthemeatisverytender.Tasteandaddsaltandpepperasdesired.Serveoverriceorwithugali(cornmealmush–gritsarea8inesubstitute)andavegetable.

EastAfricanBraisedChickenAdaptedfromh:p://www.food.com/recipe/east‐african‐braised‐chicken‐55013

Anothereasydish,andthe8lavorsajustdifferentenoughtomakeitfairlyuniqueamongtheEastAfricanrecipes,usingdatestoslightlysweetenthestew.Thismayalsobemadewithchickenparts,butyouwillhavetoadjustthecookingtimetocookthemallthewaythrough,anditwillbesigni8icantlyoilier.Maybeservedwithanyofthestarchessuggestedabove.Serves8

3lbs.boneless,skinlesschickenthighs½tsalt½tgroundblackpepper3Tgheeorvegetableoil3conions,halvedthenthinlysliced

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2Tfreshginger,minced1T(rounded)EastAfricanCurrypowder3clovesgarlic,minced1T(rounded)8lour1½‐2clow‐sodiumchickenstock3Tlemonjuice1/3cpitteddates,chopped

Seasonthechickenwithsaltandpepper.Heat2Toilorgheeinalargeheavypotovermedium‐highheat.Addchickenandbrownapproximately4minutesperside.Youmayneedtodothisinbatchessoastonotcrowdthepieces.Setchickenaside.Addremaining1Tofoilorgheetopotandreduceheattomedium‐low.Addonionsandcookfor8minutes,stirring.Addginger,currypowderandgarlic,stirandcook1minute.Stirin8lourandcookoneminutemore.Returnchickentopotandpourin1½cstock.Adddatesandstirwell.Bringtoaboil,reduceheattomedium‐lowtolowandsimmer,partiallycovered,forabout20minutesforbonelessthighs,uptoanhourforparts.Stiroccasionally.Ifitappearstoodry,addalittlemorestock.Iftowet,removethecover.Servehot.

UgandaSpicyFrenchGreenBeansAdaptedfromh:p://www.uganda‐visit‐and‐travel‐guide.com/uganda‐spicy‐french‐beans‐recipe.html

Overtheyearsithasbeendif8icultto8indanygreenvegetablerecipesotherthangreensorspinachamongtherecipesforEastAfrica,andUgandainparticular.Butpersistencehas8inallypaidoffandhereisadelightfulgreenbeanrecipeforanicebreakfromthetypicalEastAfricanfare.

Serves8,atleast

3Tvegetableoil3Twholecuminseeds3Tfreshginger,minced8clovesgarlic,minced2tgroundcoriander½ccanneddicedtomatoes2lb.freshgreenbeans,washedandcutinto2‐inchlengthswater¼‐½tsaltGroundblackpepper1Tlemonjuice

Heatoilinalargeskilletorwokovermediumheat.Addcuminseedsandcookforafewseconds.Addthegingerandgarlicandcookforabout1minute.Stirinthecoriander,thenthetomatoes,mashingthetomatoesabitwiththebackofthespoon.Cook2minutes.Addthebeans,saltandabout¼cwater,maybeabitless,andturnheatuptomedium‐high.Stir,coverandcookabout5‐7minutes,oruntilthebeansarealmostastenderasyoulikethem.Removethecoverandaddthelemonjuiceandagenerousgrindofblackpepper.Turnheattohighandcookoffabitoftheliquid,stirring.Servehotoratroomtemperature.

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UgandanCurriedPotatoesAdaptedfromh:p://www.fairtradecookbook.org.uk/recipes/curried_potatoes.htm

Usingaslightlydifferentcurryblend,thisisaspicy,beautifulred–orangedish.IimagineinUgandathiswouldprobablybemadewithunder‐ripeplantainsbuthowwonderfulto8indarecipethatusespotatoes!!Thisonemaybecomearegularadditiontoyourdinners.Ifyoulikethingslessspicy,reducetheamountofcayenne.

Serves8,atleast.

2lbs.redpotatoes,washed,cutinto½inchcubes,andparboiledinsaltedwatertillalmost,butnotquitetender(Boilwater,addpotatoes,cookabout4minutes,drain,rinsewithcoldwater)4Tvegetableoil1mediumonion,chopped1largeclovegarlic,minced½tgroundturmeric1/8tgroundcayenne¼tgroundcinnamon½tgroundcoriander1Ttomatopaste2tlemonjuice4Tfreshparsley,mincedSalttotaste

Heatoilinlargeskilletovermediumheat.Addonionsandsautéfor6–8minutesoruntilgolden.Addgarlicandcook30seconds.Addtheturmeric,cayenne,cinnamonandcorianderandstirwell.Addthetomatopasteandlemonjuiceandstiragaintocombineeverything.Addthepotatoesandabout¼tsaltandstiragain.Addenoughwatertocoverthebottomofthepan.Cook,uncovered,forabout10minutesoruntilthepotatoesarecompletelytenderandthejuicesinthepanarethickenedandcoatingthepotatoes.Addtheparsleyneartheendofcookingtimeandstirwell.Servehotasacolorfulsidedish.

ChewyCoconutCookies(OrAmericanizedKashata)Adaptedfromh:p://allrecipes.com/Search/Recipes.aspx?WithTerm=Chewy%20Coconut%20Cookies

KashataisanEastAfricanCandy/Cookiethatisapopularsnack.Therecipesforitdidnotlookparticularlyuser‐friendlysoIendeavoredto8indasuitablesubstituteforyouandthisisonegoodcookie!Quitesweet,sincetheyaresupposedtobeastand‐inforacandy/cookie.MyhusbandTom,con8irmedcoconutavoider,LOVEDthese,asdidmyfriends.Ihopeyoudo,too.CAUTION:Thesewillburnonthebottomifyouoventemperatureistoohigh,sincetheyareveryhighinsugar.Andifyoucookthemfortoolongtheywillbeveryhard.Stilldelicious,buthard.

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Makesabout40.

1¼callpurpose8lour1/8tgroundcardamom¼tbakingsoda¼tbakingpowder¼tsalt½cunsaltedbutter,softened½clightbrownsugar,packed½csugar1largeegg,beaten11/3c8laked,unsweetenedcoconut

Preheatovento350.Combinethe8lour,cardamom,soda,powderandsaltandsetaside.Inamediumbowl,creamthebutterandsugarsuntilsmooth.Beatintheegguntillightand8luffy.Graduallyblendinthe8lourmixture,stirringuntilwellcombined.

Addcoconutandstiruntildistributed.Thisisafairlystiffdough.Therearetwowaystoproceed.Sincethedoughisstiff,Ichosetorollthedoughintoapproximately1¼inchballs,nolarger,andplacedthem3inchesapartonanungreased,non‐stickcookiesheet.Flatteneachslightlywithyourthumb.Ifyourdoughisnottherightconsistencyforthistechnique,fearnot!Justplaceteaspoonfulsofthedoughonthecookiesheet.Bakedfor8–11minutes,watchingcarefully.Assoonastheybegintobrownevenslightly,removethemfromtheoven.Allowtocoolforamomentbeforeremovingtoaracktocoolcompletely.

Storeinanairtightcontainer.Thesedonotkeepwell.

Sources:

h:p://www.jusMoodnow.com/2009/11/02/cuisine‐along‐the‐white‐nile‐uganda/h:p://www.uganda‐visit‐and‐travel‐guide.com/uganda‐recipes.htmlh:p://recipes.wikia.com/wiki/Ugandan_CuisineCultureofUganda‐tradi8onal,history,people,clothing,women,beliefs,food,family,socialh:p://www.everyculture.com/To‐Z/Uganda.html#ixzz1Eztll5O5Photo:sydneyfoodieblog.comPhoto:Foodnetwork.co.uk

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