Food & Recipes ‐ Uganda March 2011 Featured Program ......• Bunyoro Stew (Ugandan Beef and Onion...
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Food & Recipes ‐ Uganda March 2011 Featured Program: Village Enterprise Fund In This Month’s Recipes: ♀ Ugandan E8que:e, Customs & Cuisine ♀ Menu & Recipes from Uganda Ugandan Cuisine The basis of Ugandan cuisine is traditional with some Arabic and British in8luences seen in preparation methods and ingredients. The foundation of the food includes plantain and banana dishes, stews, pastes and local fruit. “The staple of the Ugandan diet is Matooke, a stew made from plantains boiled in a sauce made from peanuts, fresh 8ish along with meat and/or tripe. Fish forms a signi8icant part in the Ugandan diet and may be fresh, smoked or salted and dried. There are many unique and truly authentic recipes in the cuisine of Uganda. Most of the Ugandan recipes have main ingredients such as fresh fruits, vegetables and a few pieces of meat in them.” ‐‐http://www.uganda‐visit‐and‐travel‐guide.com/uganda‐ recipes.html Most of the dishes in the Ugandan cuisine require steaming, so pressure pots and steamers are very handy. “Most of the Ugandan cuisines are not time‐consuming, therefore preparing for them and enjoying cooking them is a joyful experience. Make sure that you use fresh fruits and fresh vegetables while cooking and preparing your Ugandan cuisine as it adds the true authentic <lavor to your meals.”‐‐http://recipes.wikia.com/wiki/ Ugandan_Cuisine Menu • East African Curry Powder • Choroko Sauce (Mung Bean Sauce) • Bunyoro Stew (Ugandan Beef and Onion Stew) • East African Braised Chicken • Uganda Spicy French Green Beans • Ugandan Curried Potatoes • Chewy Coconut Cookies If you intend to serve your Ugandan meal in the true Ugandan tradiDonal manner, then wooden bowls are a great choice.
Transcript of Food & Recipes ‐ Uganda March 2011 Featured Program ......• Bunyoro Stew (Ugandan Beef and Onion...
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‐[email protected]
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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