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Mushenye (Green Maize and Sweet Potatoes) and Stewed Dried Fish Recipe

Uriel is a gourmet. He enjoys trying out new recipes and new cuisines. He loves African and Indian cuisine.

Mushenye and Stewed Dry Fish

Mushenye and Stewed Dry Fish

Mushenye is a traditional recipe among the Luhya community. It is served as a main dish. Traditionally, it was eaten plain. It can be accompanied by meat, soup or tea.

Ingredients

For the Mushenye:

  • 3 ¾ cups (757 g) kidney beans, dry
  • 2 cobs (917 g) fresh maize, with husks
  • 4 (1.6 kg) sweet potatoes, unpeeled, pink skin, raw
  • 4 teaspoons (20 g) salt, iodized
  • 1 1/3 cups (323 g) peanut butter

For the Fish:

  • 210 grams dry fish
  • 3 (319 g) tomatoes, red, ripe
  • ½ cup (104 g) cooking oil
  • 2 tablespoons (28 g) peanut butter
  • 1 gram magadi (water and ash)
  • 13/4 cups (406 g) water

Instructions for the Mushenye

  1. Pour 21 cups of water into a large cooking pot.
  2. Add the beans to the cooking pot.
  3. Boil the beans for around 2 hours.
  4. Take out the husks and shell the maize grains into a bowl.
  5. Add the green maize and 4 cups of water to the cooked beans.
  6. Let the maize boil for around 1 hour until it is tender
  7. In the meantime, peel and wash the sweet potatoes.
  8. Add the sweet potatoes, salt, peanut butter, and the remaining water to the cooking pot.
  9. Cook the sweet potatoes in the maize-bean mixture for about 1 hour 15 minutes.
  10. Remove from heat and set aside to cool down.
Mushenye

Mushenye

Note: You can boil the beans overnight to shorten the cooking time.

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Nutrition information for the Mushenye

Nutrition data per 100g of recipe(Mushenye):

  • Energy 641 kJ/ 153 kcal
  • Fat 4.1 g
  • Carbohydrates 17.6 g
  • Protein 7.1 g
  • Fiber 8.6 g
  • Vitamin A 1 mcg
  • Iron 2.3 mg
  • Zinc 1.07 mg

Instructions for the Fish

  1. Soak the dried fish in ¾ cup of warm water for 10 minutes.
  2. Peel the onion, wash, and then chop it.
  3. Place the chopped onion in a bowl.
  4. Wash the tomatoes, chop them and place them into a separate bowl.
  5. Wash the dried fish in the soaking water and drain off the water.
  6. Pour cooking oil into a cooking pot, add the onions and cook until they become golden brown.
  7. Add peanut butter and the grated tomatoes and cook for 3 minutes while stirring at intervals.
  8. Add 1g of magadi and cook for another 2 minutes.
  9. Add salt and the remaining water and bring the mixture to a boil.
  10. Add the fish and cook for 10 minutes.
  11. Remove from heat and serve with the Mushenye.

Nutrition information for the Fish

Nutrition data per 100g of recipe(Fish):

  • Energy 1,374 kJ/ 330 kcal
  • Fat 23.2 g
  • Carbohydrates 3.9 g
  • Protein 25.7 g
  • Fiber 1.4 g
  • Vitamin A 0 mcg
  • Iron 2.1 mg
  • Zinc 1.02 mg


This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2022 Uriel Kushiel

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