East African recipes have influences not only from the different countries in the East but also from the different cultures in those countries. For example, Kenyan food recipes can come from the Luhya or Kikuyu (who sometimes love the same foods). Or even the Masaai or Luo tribes. And yes, in all these you can find vegetarian African food, not just recipes with meat. But even if they do have it, wheat gluten protein is an easy substitute. Not to mention a versatile one. One Kenyan dish you can use it in is soya na Ngano wet fry. Many recipes use beef for it, but here we introduce Soya na ngano wet fry. Let’s get into it!
Soya na Ngano wet fry
Don’t worry, this isn’t one of those social media recipes that’ll do more harm than good. Soya na Ngano wet fry is a Kenyan dish that is transformed from a meaty to a vegetarian African food dish. Soya means soy, na means and, and ngano means wheat. So it can use wheat gluten protein or soy substitutes. But those are not all the meat substitutes we have, check out this article for more. Now who said eating plant-based foods only was limiting? They just haven’t explored yet.
Soya na Ngano wet fry tastes delicious. Mixture of the Swahili spices plus fresh cilantro makes the meal refreshing. Moreover, the textured plant-proteins give a good bite. Eating this meal with Ugali is definitely a must-try!
Okay, but what is wet fry in general?
Wet fry is popularly known to not only be part of East African recipes but specifically Kenyan food recipes. As mentioned above, it is usually made with beef (nyama) or even goat (mbuzi). By substituting these with wheat gluten protein, you still get all the desired proteins to create balance in your meal and feed your muscles. You also get different textures for the rest of your meal, so you don’t feel like anything is lacking. It is easy to incorporate the flavors you want into wheat gluten protein, making it easy to use in different dishes. For example, in this seafood-flavored seitan.
Anyway, wet fry is a wet meal that isn’t really a stew. Yes, you add sauce, but just enough to make it wet and edible with foods like ugali, a Kenyan food recipes staple. The sauce is just meant to hydrate the meal a little, so it likely won’t be as runny as soup or stew. Makes sense? We would love to hear your view on what wet fry is in the comments.
Kenyan recipes go beyond main courses though. If you still have room in your stomach for dessert after having Soya na ngano wet fry, try some Mandazi: a delicious Kenyan donut.
The vegetarian African food journey continues…
And with every recipe, we grow a greater appreciation for the diversity in African meals. We are learning as we go. I don’t know about you, but learning resulting in a good Kenyan dish ready for me to feast on is the best learning there is. For more East African recipes and recipes from other parts of the continent, subscribe and join our journey. But for now, Soya na ngano wet fry awaits. Furahia mlo wako (enjoy your meal)!
- Cilantro 1.1oz
- Soy protein (desired amount)
- Textured Wheat gluten protein(desired amount)
- 2 Garlic
- 2 TBSP oil
- 1 tsp ginger
- 1 tsp cumin
- 1 tsp paprika
- 0.75 tsp Salt
- 1 Cup tomato puree
1.Gather the above ingredients for your Kenyan dish. Start by adding oil to a medium sauce pan and put on low-medium high heat. Sauté the ginger and garlic for one minute. After that, add the onion and sauté until fragrant, 2 minutes.
2.Next add your plant-proteins to the mixture. For this Kenyan dish, the tofu is fried and the wheat-protein is hydrated, no need to fry these proteins further. After you’ve added your proteins, add the dry spices, cumin, paprika, and salt. Stir to combine evenly. After that, add the tomato puree and stir to combine.
3.With the puree added, allow the wet fry to dry-down for 15 mins on medium-low heat. Check it after 10 minutes since your stove or heat setting could vary. You want it slightly wet and oily, not a stew, not a dripping sauce, but a very dry-wet sauce.
4.After 15 minutes, reduce the heat to low and add your chopped cilantro to the Soya wet fry and mix it evenly. That is it! How easy right? Enjoy your wet fry with ugali or another starch staple you love.