A quick, affordable plant-based meal combining protein-rich chickpeas with crunchy cabbage and colourful vegetables. It is high in fibre, easy to prepare and works beautifully as a light lunch or dinner. Ingredients Serves 2 Optional additions How to Make It Nutrition Information Approximate per serving, without optional additions: Nutrient Amount Calories ~360 kcal Protein ~15 […]
Recipe 16: Oven-Baked Tilapia with Vegetables
A simple, flavourful fish meal that uses minimal oil and plenty of vegetables. Tilapia provides high-quality protein, while the vegetables add fibre, vitamins and minerals. Serve with a moderate portion of ugali, sweet potato or brown rice. Ingredients Serves 2 For the tilapia For the vegetables How to Make It Nutrition Information Approximate per serving, […]
Recipe 15: Githeri with a Vegetable Upgrade
A nutritious twist on a Kenyan classic. This githeri combines maize and beans with plenty of vegetables, creating a filling meal with protein, fibre and complex carbohydrates—without needing lots of oil. Ingredients Serves 4 How to Make It Nutrition Information Approximate per serving: Nutrient Amount Calories ~360 kcal Protein ~14 g Carbohydrates ~62 g Fat […]
Recipe 14: Roasted Chicken and Sweet Potato Bowl
A colourful, satisfying bowl combining tender roasted chicken, sweet potato and plenty of vegetables. It is high in protein, rich in fibre and easy to prepare ahead for a quick lunch or dinner. Ingredients Serves 2 For the chicken For the bowl How to Make It Nutrition Information Approximate per serving: Nutrient Amount Calories ~430 […]
Recipe 13: Healthy Beef & Vegetable Stew
A hearty, comforting beef stew packed with tender beef, colourful vegetables and a rich tomato base. This version uses less oil and plenty of vegetables, making it a balanced everyday meal that pairs beautifully with ugali, sweet potato, rice or a small chapati. Ingredients Serves 4 How to Make It Nutrition Information Approximate per serving, […]
Recipe 12: Tuna and Avocado Salad
A fresh, protein-rich salad that comes together in minutes. Tuna provides lean protein while avocado adds healthy fats and vegetables bring fibre, colour and micronutrients. It works well as a quick lunch, light dinner or post-workout meal. Ingredients Serves 2 Optional additions How to Make It Nutrition Information Approximate per serving, without optional additions: Nutrient […]
Recipe 11: Lentil & Sweet Potato Curry
A hearty, budget-friendly curry combining protein-rich lentils, sweet potato and vegetables in a flavorful tomato-based sauce. It makes a satisfying lunch or dinner and is an excellent way to add more plant-based foods to your diet. Ingredients Serves 2 How to Make It Nutrition Information Approximate per serving, curry only: Nutrient Amount Calories ~380 kcal […]
Recipe 10: Sukuma Wiki and Egg Wrap
A quick, affordable and filling wrap made with sukuma wiki, eggs and fresh vegetables. It is a practical breakfast or lunch option that adds protein and vegetables without requiring complicated ingredients. Ingredients Serves 2 How to Make It Nutrition Information Approximate per wrap: Nutrient Amount Calories ~390 kcal Protein ~19 g Carbohydrates ~38 g Fat […]
Recipe 9: Beans & Avocado Power Bowl
A simple, filling bowl made with beans, creamy avocado, crunchy vegetables, and pumpkin seeds. It is rich in plant protein and fibre, making it a great option for lunch or a light dinner. Ingredients Serves 2 Optional additions How to Make It Nutrition Information Approximate per serving, without optional additions: Nutrient Amount Calories ~390 kcal … Read more
Recipe 8: Omena, Tomato & Vegetable Stew
A nutritious, budget-friendly fish stew made with omena, tomatoes, onions and vegetables. Omena (silver cyprinid) is a familiar Kenyan food that provides protein and important micronutrients, making it a practical addition to a balanced meal. Ingredients — 2 servings How to Make It Nutrition Information Approximate nutrition per serving of stew: Nutrient Amount Energy ~280 … Read more
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