Mukimo
is a traditional Kenyan dish primarily common amongst ethnic groups from the
Eastern and Central parts of Kenya. This main dish is usually present in major
ceremonies or functions such as weddings, graduations, funerals and fundraising
events. There are several ways to prepare mukimo and this can cause a slight
variation in the ingredients used. I personally prefer a ‘green’ mukimo because
I substitute protein that I would acquire from red kidney beans, black beans or
pigeon peas with that of a meat side dish. In Kenya my family prepares mukimo
with the following ingredients:
·
Shelled,
fresh white corn
·
Irish
potatoes
·
Butter
or margarine
Asian stores in bigger cities carry
fresh sweet white and yellow corn and either one of the varieties can be used in
the preparation of mukimo. Sweet corn is available throughout Ontario in late
July to the Fall season.
Irish
potatoes enable the mukimo to have a fine texture similar to that of mashed
potatoes at the very end of the meal preparation. I recently discovered from a
family member that lima beans (commonly known as butter beans) could be used as
a substitute to Irish potatoes. Lima beans are a good source of fiber, as are
most other legumes according to a study by Trinidad et al. (2009). Their fiber content provides health benefits in
the prevention against chronic diseases such as coronary heart disease and
diabetes (Trinidad et al. 2009; George Matlijan Foundation 2014). Lima beans
are also rich in protein thus making them a good choice for individuals
looking to cut down on carbohydrates obtained from Irish potatoes. It is
important to note that purchasing dried lima beans will require an extra
preparation step which I will highlight in the instructions below.
It
would be great if pumpkin leaves and/or pumpkin powder were sold in an ethno-cultural
vegetable section in local grocery stores however; spinach or fresh green peas are
good nutritious alternatives to pumpkin leaves or pumpkin powder. Some people
actually prefer using green peas to either one of the green leafy vegetables in
their mukimo.
Below
is a new list of ingredients and instructions on how to prepare mukimo.
Ingredients
·
Fresh
sweet white corn or yellow corn
·
Spinach
or fresh green peas
·
Dried
lima beans
·
Butter
or margarine
·
Salt
to taste
Instructions
1.
Before
washing the dried lima beans, spread them out on a lightly colored tray or
plate and remove any stones or damaged beans.
2.
Rinse
the beans thoroughly then proceed to soaking them in water for at least 8 hours
or overnight. This shortens their cooking time and makes them easier to digest.
3.
Drain
the liquid and rinse the beans with clean water.
4.
Place
the beans in a pot and add three cups of water for every cup of beans then
bring them to a boil for 30 minutes. Do not add any salt or seasonings before
the beans are cooked, as this will harden them and increase their cooking time.
5.
Sprinkle
some salt once beans are cooked and add some more water, the corn and peas/spinach
to the mixture and boil for another 30 minutes or until all vegetables are
cooked. It is advisable not to stir the mixture until the very last step.
6.
Once
satisfied with the cooking, drain the remaining water and let the mixture
simmer under low heat.
7.
Mix
and mash the mixture. Add some butter/margarine for flavor. Continue mixing and
mashing ensuring that the corn, beans and peas/spinach are evenly spread.
8.
The
final product should be (light) green in color with a very fine texture and
should neither be too dry or too moist.
Serve with beef or chicken stew
or a soup of your choice.
Reference:
Lima
beans. (2014). The George Mateljan
Foundation. Retrieved from
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=59
Recipe
Instructions adapted from: African Cook. (2013). Retrieved from
http://www.africancook.co.ke/mukimo/
Trinidad,
T. P., Mallillin, A. C., Loyola, A. S., Sagum, R. S., and Encabo, R. R. (2009).
The potential health benefits of legumes as a good source of dietary fibre. British Journal of Nutrition, 103, 569-574.
Angela Kabii
Undergraduate Research Assistant
ECVOntario
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