Ingredients:
3 tbsp peanut oil
2 onions, peeled and chopped
2 celery sticks, washed and chopped
2 red bell peppers, deseeded and cubed
1 tbsp curry powder
3 c water
2 tomatoes, cubed
1 hot chili, finely chopped
Salt, to taste
4½ oz peanut butter
Juice of 1 lime
Directions:
Heat the oil in a skillet. Add the onions and celery and sauté gently for 10 minutes over medium heat.
Stir in the bell peppers and chilli and sauté 5 minutes more.
Sprinkle the curry powder over the top then add the water and tomatoes.
Season to taste with salt, bring to a boil then cover the pan and cook over low heat for 40 minutes.
Whisk together the peanut butter and lime juice until smooth, and then beat mixture into the soup.
Stir to combine and serve immediately.
Ingredients:
8 oz dry beans
2 lb potatoes, peeled and cubed
1 medium-sized pumpkin, peeled and cubed
8 oz green vegetables, chopped
Salt (to taste)
2 medium-sized onions, chopped
Directions:
In large pot over medium heat, boil beans in water until they are soft.
Mix in potatoes, pumpkin, green vegetables and salt to taste.
Add chopped onions.
Add water if needed and cook on medium heat for 45 minutes, stirring constantly. Serve hot.
Ingredients:
2 tbsp vegetable oil
1 medium onion, finely chopped
2 garlic cloves, minced
1/2 tsp ground turmeric
1/2 tsp ground cinnamon
1/2 tsp ground coriander
1 tsp tomato purée
1/2 tsp chili sauce
1 tbsp lemon juice
Salt, to taste
2 lb potatoes, peeled and parboiled
6 oz water
Directions:
Heat oil in a large pot. Add onion and fry for about 6 minutes, or until it begins to turn golden.
Stir in garlic and cook for 30 seconds more.
Add the ground spices and stir-fry for 1 minute.
Stir in the tomato purée, chili sauce, lemon juice and season with salt to taste.
Slice the parboiled potatoes into ½-inch pieces and add to the pan. Stir well to combine then pour in 6 oz water.
Bring to a simmer and cook, uncovered, for about 10 minutes, or until the potatoes are tender and the sauce has reduced and thickened. Serve hot.
Ingredients:
10 plantains, peeled and cubed
Juice of 1 lemon
Oil for frying
1 onion, chopped
3 tomatoes, chopped
1 green bell pepper, chopped
4 garlic cloves, crushed
1 chili, finely chopped
1 dried or smoked fish, soaked, deboned and flaked
Salt, coriander and cayenne pepper to taste
1 lb beef, cubed
2 c beef stock
Directions:
Sprinkle the plantains with lemon juice as soon as they have been diced. Set aside.
Heat the oil in a pan and fry the onions, tomatoes, green bell pepper, chili and garlic until they have softened.
Add the spices and stir in, then add the meat and cook until it begins to brown.
Add the stock, bring to a boil, then reduce the heat and add the plantains and fish.
Cover the pot and simmer over low heat until the plantains are tender and the meat is done (about 40 minutes). Serve hot.
Groundnut (peanut) Sauce and matooks (plantains steamed in banana leaves) are the "mashed potatoes and gravy" of southern Uganda. Ugandans also enjoy boiled sweet potatoes or rice with this sauce, which is they make by grinding roasted peanuts in a larger mortar and pestle.
Step 07a: Enough Food from Compassion International on Vimeo.
Roast in a saucepan 1 minute:
1 lb. raw peanuts (500 g)
Pound peanuts with mortar and pestle, grind in blender, or put through meat grinder several times to make coarse peanut powder.
Fry in 2 T. oil (30 ml):
3-4 onions, chopped
2 tomatoes, chopped
1 T. curry powder (15 ml)
1 clove garlic, minced
1 t. ginger root, grated (5 ml) (optional)
Add peanut powder.
Cook 2-3 minutes. Add slowly to form sauce:
3 c. water or milk (750 ml)
Cook 15-20 minutes.
Add:
1 t. salt (5 ml)
Serve over rice.
