Finish off pre-boiled Kienyeji vegies with lots of onions, tomatoes (optional), milk/cooking cream/coconut cream (optional) &seasoning (optional). Serve with ugali or your favorite accompaniment.

Finish off pre-boiled Kienyeji vegies with lots of onions, tomatoes (optional), milk/cooking cream/coconut cream (optional) &seasoning (optional). Serve with ugali or your favorite accompaniment.

Finish off pre-boiled Kienyeji vegies with lots of onions, tomatoes (optional), milk/cooking cream/coconut cream (optional) &seasoning (optional). Serve with ugali or your favorite accompaniment.

Finish off pre-boiled kienyeji vegetables with

• Lots of onions, tomatoes (optional), cooking oil / tallow fat & seasoning.

You can also be creative by cooking with or adding

• Milk / cooking cream / coconut milk
• Mushrooms / matumbo / beef / peanut mutter

Serve with ugali or your favorite accompaniment.

Finish off pre-boiled kienyeji vegetables with

• Lots of onions, tomatoes (optional), cooking oil / tallow fat & seasoning.

You can also be creative by cooking with or adding

• Milk / cooking cream / coconut milk
• Mushrooms / matumbo / beef / peanut mutter

Serve with ugali or your favorite accompaniment.

Enjoy!!

An excellent supply of folate, manganese and dietary fibre. A good source of vegetarian protein, phosphorus, copper, thiamine (vitamin b1), iron, potassium and magnesium. They are low in fat and packed with nutrients.

An excellent plant-based source of protein. They're also rich in various minerals, vitamins, fibres, antioxidants, and other unique plant compounds. Therefore, these beans may aid to promote colon health, and moderate blood sugar levels. 

“This is for information purposes only please seek doctors advice for any health concerns.

Excellent source of protein, dietary fibre and complex carbohydrates providing vital nutrients necessary for body health

Also known as Bengal gram dal is one of the most loved and delicious dals. It is rich in B-complex vitamins, proteins & copper

Green grams are high in important vitamins, minerals, protein, potassium, magnesium, fiber and antioxidants. Incorporating green grams to your diets ensures that you have healthy, delicious and versatile meals

4 Simple ways to include lentils in your diet

• Add lentils to any soup or stew recipe for extra nutrients and fiber.
• Pair Kamande with rice or chapati.
• Replace half the meat in a Bolognese sauce or lasagna with Kamande.
• Make a lentil dip by smashing cooked Kamande with a fork and adding garlic, onions, chili powder, and chopped tomatoes.
• Green lentils have a nuttier flavor. They stay firm when cooked and make good salad or taco toppers.

Black beans (njahi) are loaded with protein, fiber, vitamins and minerals that can help reduce inflammation, fend off chronic diseases, contribute to weight loss, improve gut health, and promote satiety.

4 Simple ways to include pigeon peas in your diet

• Add mbaazi to any soup or stew recipe for extra nutrients and fiber.
• Pair with rice or chapati.
• Replace half the meat in a Bolognese sauce or lasagna with pulses.
• Make a mbaazi dip by smashing cooked mbaazi with a fork and adding garlic, onions, chili powder, and chopped tomatoes.

Green grams are high in important vitamins, minerals, protein, potassium, magnesium, fiber and antioxidants. Incorporating green grams to your diets ensures that you have healthy, delicious and versatile meals

Githeri Mbaazi (A mixture of maize and pigeon peas)