Kenya • Africa • medium • 90 mins
Kenya Mutura
Description
Mutura is a traditional Kenyan sausage made from goat or beef intestines stuffed with a mixture of minced meat, spices, and sometimes vegetables. It is often enjoyed during social gatherings and celebrations, symbolizing community and togetherness.
Ingredients
- 1 kg goat intestines (cleaned)
- 500 g minced goat meat or beef
- 200 g beef fat (optional)
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced
- 1 teaspoon black pepper
- 1 teaspoon paprika
- 1 teaspoon salt
- 1 tablespoon fresh coriander, chopped
- 1 tablespoon fresh parsley, chopped
- 1-2 green chilies, finely chopped (optional)
- Water (as needed for stuffing)
Instructions
- Thoroughly clean the goat intestines in running water, then soak them in a mixture of water and vinegar for about 30 minutes. Rinse well and set aside.
- In a large bowl, combine the minced meat, beef fat (if using), chopped onion, garlic, ginger, black pepper, paprika, salt, coriander, parsley, and chilies. Mix well until all ingredients are evenly distributed.
- Using a funnel or a sausage stuffer, carefully stuff the cleaned intestines with the meat mixture, ensuring they are not overfilled to allow for expansion during cooking. Tie off the ends securely with kitchen twine.
- Bring a large pot of water to a boil. Carefully add the stuffed intestines and simmer for about 30-40 minutes until cooked through.
- Remove from the pot and let cool slightly.
- Grill the Mutura over medium heat until browned and crispy on the outside, about 10-15 minutes, turning occasionally.
- Serve hot, sliced, and enjoy with kachumbari (a fresh tomato and onion salad) or your favorite dipping sauce.
Nutritional Information
Calories: 450 per serving
Servings: 4
Dietary: gluten-free
⚠️ Allergens: none
Health Benefits
Mutura is rich in protein, which is essential for muscle repair and growth, thanks to the goat meat and intestines. The dish also provides a good source of vitamins and minerals from ingredients like onions and garlic, which are known for their immune-boosting properties. The use of spices such as black pepper and paprika not only enhances flavor but may also promote digestion and metabolism. Being gluten-free, Mutura is suitable for individuals with gluten sensitivities, making it a versatile dish in diverse dietary contexts.
Cultural Significance
Mutura is often associated with celebrations and communal gatherings in Kenya, particularly during events such as weddings, barbecues, and festivals. It reflects the rich culinary heritage of the Kikuyu and other communities, showcasing the use of local ingredients and traditional cooking methods.
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