Sukuma Wiki, Sauteed
Vegetable Stew

Sukuma wiki  is an East African vegetable side dish cooked in spicy tomato sauce with your choice of ugali, plantain or rice.

I am always on the lookout for vegetable sides to serve with dinner. Just changing things a little could make the difference between monotony and excitement at dinner time. Sukuma wiki is a twist of eforiro, a vegetable sauce I grew up eating only with slightly different spices, but they are both excellent sauces you could get on the table in about forty minutes. A great and nutritious win for busy mamas.

Sukuma wiki is a Swahili phrase that means "to stretch the week". That is, if you have some vegetables in your backyard you could still manage to put food on your table even when you have run out of most other items.

In many homes in villages, people plant vegetables all year round to use in sauces. So, if you already have the vegetables, you will always have something for dinner. That is the idea of sukuma wiki. Study shows, that plant-based meals are the healthiest in the world. 

Is Sukuma Wiki The Same As Kale?

The vegetable used in East Africa for sukuma wiki is similar to collard green. So, many favour the use of collard green for this recipe. However, kale will work just as well and it is used in this recipe.

What Does Sukuma Wiki Contain?

Sukuma wiki contains leafy greens and is a great source of vitamin k and high in antioxidants. Vitamin k is essential for blood clotting, protects bones from osteoporosis and prevents inflammatory diseases. As antioxidants, they help protect body cells from cancer-causing cells. Make them the main part of your diet could stretch your life.

Sukuma Wiki Recipe

Sukuma Wiki

Servings: 4

Prep Time: 10min

Cooking Time: 30min

Ingredients

  • 500g frozen kale
  • 3 tablespoons olive oil
  • 1 small onion
  • 2 Thai peppers
  • 2 red bell peppers
  • 2-3 large tomatoes
  • 2 tablespoon peanut butter(optional if you want the flavour)
  • 2 garlic cloves, minced
  • 1teaspoon cumin
  • 1 teaspoon coriander
  • 1 teaspoon tumeric
  • 1 cup low-sodium vegetable stock
  • salt to taste

Method

Get all ingredients sorted out. Coarsely blend peppers and tomatoes.

Heat a heavy based pot over medium heat and pour in the oil.

Sautee the onion until soft and tanslucent.

Stir in spices and minced garlic 2-3 minutes.

Pour in tomato and continue cooking over medium heat until oil begins to separate, 15 minutes.

Add the frozen kale and vegetable stock and peanut butter if using reduce heat and cook for 10 minutes.

Stir in the peanut butter and allow to cook for another 5 minutes then, serve with ugali. rice or plantain.

Recipe provided by www.AfricanFoods.co.uk

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