Grade 6 Home Science Foods And Nutrition – Cooking Method-stewing Notes
Foods & Nutrition — Cooking Method: Stewing
What is stewing? 🍲
Stewing is a gentle way to cook food slowly in a little liquid. You put meat, vegetables or beans into a pot, add water or stock, cover the pot and cook on low heat until everything is soft and tasty.
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Stewing is good for tough meat and for making vegetables soft. It helps food soak up flavours and keeps many nutrients.
Why Kenyans like stews
- Makes inexpensive cuts of meat soft (good value for families).
- Works well with local foods like githeri, ndengu, irio and sukuma wiki.
- Easy to share — great for family meals or guests.
Ingredients you need
- Protein: beef, chicken, fish, ndengu (green grams), or beans.
- Vegetables: carrots, potatoes, sukuma wiki, onions, tomatoes.
- Liquid: water, meat/vegetable stock, or coconut milk (for some dishes).
- Seasoning: salt, pepper, garlic, curry, local spices.
Equipment (simple)
- Heavy pot or saucepan with a tight lid.
- Wooden spoon or ladle.
- Stove or heat source. Always cook with an adult supervising.
Steps to stew (easy)
- Wash hands and the vegetables.
- Cut meat and vegetables into pieces (adult help for sharp knives).
- Brown meat in a little oil (optional — adds flavour).
- Add chopped onions and fry until soft.
- Add tomatoes and spices, then pour in a little water or stock to cover the food halfway.
- Put the lid on, turn heat to low and simmer for 30–90 minutes until food is soft.
- Check sometimes. Add a little more water if it becomes too dry.
Tip: Simmer slowly — small bubbles are good. Boiling hard will make food fall apart and wastes water.
Simple kid-friendly stew: Beef & sukuma wiki (family style)
Ingredients (serves 4):
- 500 g beef (or chicken), cut into small pieces
- 1 onion, 2 tomatoes, 2 carrots, 2 potatoes (cut)
- 2 cups water or stock, salt and a little pepper
- 1 bunch sukuma wiki (chopped)
Quick method: Brown meat (with adult), add onion & tomatoes, add vegetables and water, simmer with lid for 45–60 minutes, add sukuma wiki last 10 minutes. Serve with ugali, rice or chapati.
Nutrition & health
- Stews give protein (meat, beans) and vitamins (vegetables).
- Cooking with little water and low heat helps keep nutrients.
- Add many vegetables to make the meal colourful and healthy.
Safety rules (important!)
- Always cook with an adult present when using a stove.
- Use a potholder for hot pots and keep handles turned away from the edge.
- Wash knives, boards and hands after cutting raw meat.
- Cool leftovers quickly and keep them in the fridge (if available).
Activity: With an adult, try making a small stew and draw the ingredients you used. Which vegetable tasted best? Share with your family!
Notes: Examples use common Kenyan foods like sukuma wiki, githeri or ndengu. Cooking times depend on pot type and heat. Always follow adult instructions.