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Ugali (Whole Maize Flour) and Omena (Silver Sardine Stew) Recipe

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

Ugali and Omena Stew (Silver sardines)

Ugali and Omena Stew (Silver sardines)

Ugali is a very popular Kenyan dish that is mainly prepared from whole maize flour. It is usually consumed as a main meal. It is often accompanied by fish, meat, beans, or vegetables.

Omena (Silver Sardine) is a tiny species of fish that is mainly found in Lake Victoria. Omena (Silver Sardine) is rich in protein. The dish is a very popular delicacy among the Luo community of Kenya. Other communities in Kenya have also embraced the dish. Omena (Silver Sardine) is usually eaten with ugali.

Ingredients for Ugali

For the Ugali:

  • 4 ¾ cups (1025 g) water
  • 3 2/3 cups (490 g) whole maize flour

For the Omena:

  • 2 cups (128 g) omena(Silver sardine) fish, dried
  • 2 (165 g) onions, red skinned, raw, unpeeled
  • 2 cups (455 g) water
  • 1 tablespoon (21 g) ghee, cow
  • 2 ½ tsp. (12 g) salt, iodized
  • 3 (315 g) tomatoes, ripe
  • 2 ¼ cups (510 g) milk
  • 1 cup (200 g) cooking oil

Cook Time

Prep timeCook timeReady inYields

20 min

1 hour 25 min

1 hour 45 min

Serves 4 people

Instructions

  1. Measure 4 ¾ cups of water and 3 2/3 whole maize flour and pour them into separate bowls.
  2. Pour all the water into a cooking pot, then cover it. Place the cooking pot on high heat until it boils.
  3. Add the whole maize flour into the boiling water and keep mixing them while pressing against the walls of the cooking pot until the mixture is is well blended into thick paste.
  4. Reduce the heat and simmer for around 10 to 12 minutes minutes.
  5. Leave the paste to harden to the desired level.
  6. Remove the cooking pot from the heat source and turn the pot upside down quickly over a metallic serving tray to remove the ugali.

Note: Do not leave the ugali inside the cooking pot, it will stick to the bottom of the cooking pot.

Ugali

Ugali

Instructions for the Omena

  1. Sort the omena(Silver Sardine) but don’t them.
  2. Add the omena(Silver Sardine) to a cooking pot, all the water, and 1 tsp. salt.
  3. Place the pot over medium heat and cover it, boil for 40 minutes.
  4. Remove the cooking pot from the heat, drain and discard the water.
  5. Wash the onions and tomatoes and then chop them, then place them into separate bowls.
  6. Add cut onions to a cooking pot and then cooking oil. Cook for 10 minutes.
  7. Add the tomatoes, cover, and cook for 3 minutes.
  8. Add the remainder of the salt and mix well.
  9. Cover the pot and cook for another 2 minutes.
  10. Mash the tomatoes with a fork.
  11. Add the boiled Omena(Silver Sardine) and mix.
  12. Add the milk, mix and then cover.
  13. Add the ghee, mix thoroughly and cook for around 3 minutes.
  14. Cook for another 10 minutes.
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Omena (Silver sardine)

Omena (Silver sardine)

Nutrition information for the Omena (Silver Sardine)

Nutrition data per 100g of recipe:

Energy 747 kJ/ 180 kcal

Fat 13.3 g

Carbohydrates 6.0 g

Protein 8.8 g

Fiber 0.7 g

Vitamin A 52 mcg

Iron 1.0 mg

Zinc 2.26 mg

If you enjoyed reading this Kenyan(African) recipe check out Mukimo (Fresh Maize, Potatoes & Pumpkin Leaves) and Beef Stew Recipe

© 2022 Uriel Kushiel

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