ARTS ISSUE 05

UGANDAN GROUNDNUT SAUCE WITH MATOKE

Ingredients:

  • 0.5 cup peanut butter or 1 cup groundnut flour
  • 1 medium onion finely chopped
  • 2 medium tomatoes finely chopped
  • 1 teaspoon salt
  • 1 teaspoon curry powder (optional)
  • 1 liter hot water
  • 1 tablespoon of vegetable oil
G-nut Sauch with Matoke and Rice. Image Source Internet

Method:

  • Heat the oil in a medium sized pot, place the onions, tomatoes and salt in the pan and fry gently on medium heat.
  • In a small bowl, mix the peanut butter with warm water and stir until smooth and liquid. (If using the powder, mix it with cool water until smooth).
  • Slowly add the peanut mix to the onion and tomatoes while constantly stirring then add salt and spices.
  • Slowly add half of the water and keep stirring to mix well.
  • Allow to boil then turn the heat down and allow to simmer until cooked; approximately 30 min or when it smells cooked. If it gets too thick, thin it by adding the remaining hot water slowly.
  • Serve hot with boiled mashed matoke, sweet potatoes, rice and vegetables.

HEALTH BENEFITS OF GROUNDNUTS

Groundnuts are a common staple in Afrika as they are easy to grow. They also provide great nutritional value and benefits. They contain lots of protein and 20 amino acids that are important to the human body. They are also said to promote heart health; lower blood sugar; aid in weight loss by providing longer periods of satiety, because they are energy dense; lower the risk of gall stones; help in cancer prevention; proved arginine that helps alleviate erectile dysfunction and boost hair growth.

About the author

Kyesubire Greigg

Kyesubire Greigg

A Kenyan visual scribe, storyteller using words and images to connect all aspects of life. She powers from faith to food, health, nature in ways that encourage viewers and readers to find balance in life through its connectivity.

PASSION FOR THE ART
Passionate about telling HIStory of hope, love and family.

Leave a Comment