Potatoes and arrow roots are a dynamic duo when combined together in this recipe. The versatility and popularity of potatoes in culinary world and the uniqueness of arrow roots make this dish a unique and delectable. Both possess unique qualities that, when combined, create a symphony of flavors and textures. This dish can be fried or stewed. Potatoes and arrowroot dish is traditional in Kenya and popular among arrowroot growing communities like Kikuyu, Meru and Embu of Central and Eastern region. They arrowroots are natively known as nduma in Kenya. The stewed potato and arrowroot dish is eaten as lunch or dinner by the whole family.
Nutritional value of Potatoes and arrow roots
Potatoes and arrow roots are starchy root vegetables that have a good amount of carbohydrates. They are low in fat and offers various nutrients. Both provide dietary fiber, which is good for digestion. A dish made with these two ingredients is usually very satisfying and keeps the stomach feel full for a while. Potatoes are slightly higher in carbohydrates compared to arrow roots.
Arrow roots are a good source of Potassium and have a higher protein content than other root vegetables. It is high in carbs and has various nutrients such as protein, B9, iron, copper, potassium and phosphorus. Potassium is important in regulating heart rate and blood pressure thus arrow roots are essential in maintaining a healthy blood pressure and proper functioning of the heart and muscles. The iron and copper form part of the red blood cells. They are necessary for red blood cell production and therefore help prevent anemia. Arrowroot is gluten-free thus preventing gastrointestinal discomfort for people with gluten intolerance and those with celiac disease. The dietary fiber available in this root vegetable is good for digestion too.
Potatoes, on the other hand, are surprisingly high in vitamin C, an antioxidant that supports immune function and repair cell damage. They also contain a good amount of potassium which helps in regulating blood pressure and fluid balance as well as muscle and nerve function.
How to make stewed potatoes and arrow roots
Stewed potatoes and arrowroot dish is easy to make. The ingredients are also readily available in Kenya and other countries that grow them and the beauty of it is, it is a vegetarian dish. If this is a recipe that you would like to try, here is a basic recipe for making this dish for 4 servings:
Ingredients:
- 4 potatoes
- 3 arrow roots
- 2 sweet potatoes (optional)
- 1 onion, diced
- 4 cloves of garlic, minced
- 2 cups vegetable broth or water
- 1 tablespoon of cumin powder
- 1 tablespoon of coriander powder
- 1/2 teaspoon curry powder
- Salt and pepper to taste
- Cooking oil
- Chopped fresh parsley (for garnishing)
Instructions:
- Wash and peel the potatoes and arrowroots then cut them into bite-sized pieces.
- Finely chop the onion and the tomatoes. Heat oil in a large pot over medium heat then add the chopped onion. Sauté the onion until its translucent ensuring that it does not burn. Add the minced garlic and sauté for about 2 minutes.
- Add the chopped tomatoes and sauté until the tomatoes are well cooked, then add the spices and salt and stir to mix them well.
- Add the chopped potatoes and arrowroots to the mixture, stirring them well to mix with the tomato mixture.
- Pour in the vegetable broth or water and cover the potatoes and arrowroots. Bring the mixture to a boil. Reduce the heat to low to simmer for about 30 minutes or until the potatoes and arrowroots are tender and can crumble when pressed with a wooden spatula. Adjust the spices and seasonings according to your taste preferences.
- Remove from heat and serve the stewed potatoes and arrowroots hot, garnished with fresh chopped parsley.
Serving stewed potatoes and arrow roots
Stewed potatoes and arrow roots can be served as a main dish during lunch or dinner. Add some vegetables or salad of your choice on the side to add more nutrients to the dish. You can also serve this dish as a side dish alongside a main dish such as the creamed cowpeas leaves with oxtail or jollof rice. If you fancy casseroles, make one using leftover stewed potatoes and arrow roots. Simply add into a casserole dish top with other vegetables and grated cheese and bake in an oven until its brown, then serve as a main dish. Making a homemade tomato sauce to sprinkle over the dish will enhance its flavor and nutritional value. Whichever way you choose to serve your stewed potatoes with arrow roots, remember to enjoy your plate of the dish.
Other similar recipes
- Arrow roots in tomato sauce with creamed spinach
- How to make Kenyan Ugali (cornmeal)
- Tasty and spicy sukuma wiki (collard greens)
Recipe Card
Easy stewed potatoes and arrowroots
Equipment
- 1 Electric Pressure Cooker optional
Ingredients
- 4 potatoes
- 3 arrow roots
- 2 sweet potatoes optional
- 1 onion chopped
- 4 cloves garlic minced
- 2 cups vegetable broth/water
- 1 tbsp cumin powder
- 1 tbsp coriander powder
- ½ tsp curry powder
- salt and pepper to taste
- cooking oil
- parsley finely chopped
Instructions
Step 1:
- Wash and peel the potatoes and arrow roots then cut them into bite-sized pieces.
- Finely chop the onion and the tomatoes.
Step 2:
- Heat oil in a large pot over medium heat then add the chopped onion.
- Sauté the onion until its translucent ensuring that it does not burn.
- Add the minced garlic and sauté for about 2 minutes.
- Add the chopped tomatoes and sauté until the tomatoes are well cooked, then add the spices and salt and stir to mix them well.
Step 3:
- Add the chopped potatoes and arrow roots to the mixture, stirring them well to mix with the tomato mixture.
- Pour in the vegetable broth or water and cover the potatoes and arrow roots
- Bring the mixture to a boil. Reduce the heat to low to simmer for about 30 minutes or until the potatoes and arrow roots are tender and can crumble when pressed with a wooden spatula.
- Adjust the spices and seasonings according to your taste preferences.
Step 4:
- Remove from heat and serve the stewed potatoes and arrowroots hot.
- Garnished with fresh chopped parsley.
Nutrition
