SERVES 6
INGREDIENTS
COOKING UTENSILS
1kg Onion
1. Saucepan/clay pot
200g potatoes 1. Knife
200g carrot 1 cooking stick
200 ml chicken stock 1 wooden spoon
50ml olive oil 1 bowl
50g mixed herb 1 chopping board
1 sieve 10g ginger
10g brown sugar
10g white pepper
5g garlic/5g leek
Salt
Water
METHOD
1. Wash hands
2. Wash all washable ingredients and cut them into dices
3. Heat the oil and sweat the onion, garlic, carrots and potato until soft
4. Add mixed herb, white pepper, leek, brown sugar and salt
5. Add the stock and simmer for 20 minutes or until everything blends
welltogether.
Cool and serve as an accompaniment to other dry dishes
NUTRITIONAL VALUE: Proteins,minerals, vitamins and energy.
COWPEAS SAUCE (UMUSUNSO WA NYEMBA)
SERVES 6
INGREDIENTS COOKING UTENSILS
500g cowpeas 1 saucepan
100g onion 1 knife
100g tomato 1 cooking stick
150ml cooking oil 1 wooden spoon
200ml Chicken stock 1 bowl
10g amanjano (local curry) 1 chopping board
20g honey (unprocessed) 1 sieve
Salt
Water
METHOD
1. Wash hands
2. Sort and wash cowpeas
3. Put in a saucepan/clay pot and boil for 20 minutes or until the
skin swells up
4. Remove from heat, drain the water and remove the skin
5. Put cowpeas back in saucepan/clay pot and cook until tender
6. Mash the cowpeas, add cooking oil and all ingredients
7. Add the stock bit by bit until the desired texture
Serve with nshima, or on its own as a dish or with rice.
NUTRITIONAL VALUE: Vitamins, carbohydrates,proteins and minerals.
MORINGA LEAF SAUCE
SERVES 6
INGREDIENTS COOKING UTENSILS
400g Moringa pulp (fresh leaves) 1 saucepan
200g onion 1 knife
250g tomatoes 1 cooking stick
100g thickener 1 wooden spoon
200g butter 1 bowl
10g mixed herbs 1 chopping board
1 sieve
Salt
Water
METHOD
1. Wash hands
2. Soak moringa pulp in warm water for a few minutes, sieve and stand the stock
3. Melt the butter in a saucepan/clay pot, sweat onions
4. Add tomatoes and mixed herbs
5. Add thickener, salt and moringa stock to the mixture
6. Stir the sauce for 10 minutes
7. Remove the scum.
Serve cold with moringa pies or any food of choice.
NUTRITIONAL VALUE: Vitamins, potassium, iron and energy.
GROUNDNUT SAUCE (DOWI)
SERVES 6
INGREDIENTS COOKING UTENSILS
400g raw pounded groundnuts 1 Saucepan/ clay pot
200g tomatoes 1 knife
100g onion 1 cooking stick
Salt 1 wooden stick
Water 1 bowl
1 chopping board
METHOD
1. Wash hands
2. Wash onions, tomato and cut into cubes
3. Boil chopped tomato and onion together for 10 minutes and add salt
4. Add pounded groundnuts and simmer for 20 minutes
SERVE WARM WITH NSHIMA, RICE OR POTATOES
Note: most valuable for undernourished people.
NUTRITIONAL VALUE: Proteins, minerals energy and vitamins.
Sylvia C Banda
MANAGING DIRECTOR:
Sylva University
Sylva Food Solutions
Sylva Prof. Catering
PRESIDENT PAN-AFRICA AWEP
ASHOKA FELLOW-INTERNATIONAL
BOARD MEMBER
FOUNDER: First Women’s Jubilee Bank
Cell:(+260) 979 707944
Email: lanku2001@yahoo.com
www: sylvauniversity.org
