Mtori East African Stew Recipes

MTORI (EAST AFRICAN STEW)

Steps:

• Combine ribs, water and salt in heavy 3-4 qt casserole and bring to boil over high heat, skimming off foam and scum.
• Reduce heat to low and simmer partially covered, 1 and 1/2 hours.
• Add plantains, drained potatoes and onions and simmer for 30 minutes or until meat is tender and potatoes are mashed easily.
• With tongs, transfer short ribs to a plate.
• Remove bones, cut fat off.
• Cut meat into 1/2" pieces.
• Puree soup return to casserole.
• Stir in butter and meat and simmer to reheat.
• Serve in soup plates.

BOLO & TROTTER POTJIE

Steps:

• Cut the bolo or chuck into cubes and saw the trotter into portions.
• Heat the cooking oil in a potjie and brown the meat. Add the onion and fry until it is translucent.
• Season with salt and pepper and add the pearl wheat and tomatoes.
• Heat the wine and meat stock together in a small pan over the fire, then pour the liquid into the potjie and cover with the lid.
• Let the meat simmer over low coals for 3-4 hours, until it is tender.
• Layer the leeks and baby marrows on top and simmer for another 20 minutes.
• This can be made in a crockpot by cooking the same length of time on medium. If your crockpot does not have a medium cook 90 minutes on high then turn to low.

VEGETARIAN MAFE (AFRICAN STEW)

Steps:

• Heat oil in Dutch oven or heavy soup pot over medium-high heat.
• Add the onions and cook until beginning to brown.
• Add vegetables one at a time, sauteing each one for a minute or two before adding the next.
• Stir in tomato sauce and about one cup of water (depending on thickness of stew you desire). Reduce heat & simmer until all the vegetables are tender (15-30 minutes).
• Spoon out half a cup of the broth & mix it with the peanut butter to make a smooth paste. Return to the pot & simmer for 15 minutes.
• Serve over cooked, hot rice (optional).

EAST AFRICAN EGGPLANT STEW

Steps:

• Heat the oil in a large pan. cook the onions until soft and golden. Add the eggplant and continue cooking.
• Add the potatoes. Cook on high heat for several minutes until the eggplant starts to soften, lose volume and shrink in size. Keep stirring to ensure even cooking.
• Add the crushed garlic to the pan along with curry powder, cayenne pepper and salt. Stir all ingredients thoroughly.
• Then add the can of tomatoes, tomatoe paste and water. Mix well.
• Turn down the heat and simer the juices to let the full flavour come out, while stirring occasionally. After about 20 minutes the mixturewill have dried out indicating it is almost ready. Using a fork, prod the potatoes and when they are very soft the dish is ready. If they are not add just the tiniest amount of water.
• Serve with rice.

AFRICAN STEW

Steps:

• Heat oil in a large saucepan over medium heat. Add 2 tablespoons vegetable stock, onion, and garlic. Cook and stir until onion is soft, 3 to 5 minutes. Add remaining stock, sweet potatoes, chickpeas, brown rice, and salt. Bring to a boil. Reduce heat and cover the stew. Simmer until sweet potatoes and rice are tender, about 45 minutes.
• Combine peanut butter with 1/2 cup of the liquid from the stew. Stir into a smooth paste.
• Add the peanut butter mixture and kale to the stew. Cook until kale is wilted, about 5 minutes. Stir in lemon juice, soy sauce, and hot pepper sauce.