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Wukunu (Sweet Potatoes & Dehulled Black Beans) and Stir Fried Goat Meat

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

Wukunu and strifried goat meat

Wukunu and strifried goat meat

Wukunu is a traditional dish among Taita community. It is usually consumed as a main dish. Traditionally, it was consumed plain.

Wukunu can be accompanied by meat, vegetables, salad, or soup. Stir-fried goat meat is a delicacy among many Kenyan communities.

Ingredients

For the Wukunu:

  • 2¼ cups (384 g) black beans, raw, dry
  • 7(1.8 kg) sweet potatoes, pink skin, raw
  • 13½ cups (2950 g) water
  • 2 teaspoons (11 g) salt, iodized

For the Stir Fried Goat:

  • 1 kilogram goat meat, medium fat, raw
  • 1 (106 g) onion, red skinned, raw, unpeeled
  • 3 (336 g) tomatoes, red, ripe, chopped
  • 1/8 cup (27 g) cooking oil
  • 1 ½ tsp. (7 g) salt, iodized
  • 2 ¼ cups (494 g) water
Wukunu

Wukunu

Instructions for the Wukunu

  1. Sort the black beans and wash them thoroughly.
  2. Boil the beans in 9 cups of water for 1 hour 20 minutes (or until they are almost cooked).
  3. While the beans boil, peel the sweet potatoes, immerse them in water and set them aside.
  4. Remove the boiled beans from the heat and set them aside to cool.
  5. After cooling, shell the beans (remove the outer skin). Alternatively, you can also blanch after cooling the beans to make shelling easier.
  6. Put the shelled black beans into a pot, add 4 ½ cups of water and boil for 4 minutes.
  7. Add the peeled sweet potatoes, salt and boil for 50 minutes or until the sweet potatoes are tender.
  8. Remove from fire and mash to a thick, smooth paste.
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Nutrition information for the Wukunu

Nutrition data per 100g of recipe(Wukunu):

  • Energy 396 kJ/ 94 kcal
  • Fat 0.6 g
  • Carbohydrates 15.8 g
  • Protein 4.1 g
  • Fibre 4.6 g
  • Vitamin A 1 mcg
  • Iron 1.5 mg
  • Zinc 0.41 mg

Instructions for the Stir-Fried Goat

  1. Chop the goat meat into small cubes.
  2. Add the meat, water, and salt into a cooking pot. Let it boil.
  3. In the meantime, peel the onions, wash them and place them in a bowl.
  4. Wash the tomatoes and chop them, then place them in a separate bowl
  5. Add the onions and continue boiling.
  6. After the water has dried off, add oil and stir.
  7. Add the tomatoes and stir.
  8. Simmer until ready.
  9. Serve the goat meat with the Wukunu.

Nutrition data per 100g of recipe(Stir-fried goat):

  • Energy 1,597 kJ/ 383 kcal
  • Fat 23.3 g
  • Carbohydrates 10.4 g
  • Protein 32.1 g
  • Fibre 1.7 g
  • Vitamin A 42 mcg
  • Iron 4.1 mg
  • Zinc 5.74 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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