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 Kenyan favourite, meaning to "stretch the week". Eating leafy greens could stretch your life.

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 low carb dietSukuma wiki with cauliflower rice and prawn.

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.

Pour in vegetable stock and stir in the peanut butter if using. Reduce heat  to simmer for 10 minutes or until sauce thickens.

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

Recipe provided by www.AfricanFoods.co.uk

Did you try this recipe? Share pictures here or tag me on instagram. And don't forget to signup for newsletter below.

Did You Try This Recipe?

Do you have pictures? Please share them!

[ ? ]

Upload 1-4 Pictures or Graphics (optional)[ ? ]

 

Click here to upload more images (optional)

Author Information (optional)

To receive credit as the author, enter your information below.

(first or full name)

(e.g., City, State, Country)

Submit Your Contribution

  •  submission guidelines.


(You can preview and edit on the next page)

Want regular updates on African cuisines and food recipes? What about unique health information about these foods - what to eat and avoid to keep healthy from the list of African recipes available? 

Fill in the form below to subscribe to our Newsletter - AfricanFoods Weekly?

Worried about spamming? We are too. We will never ever give or pass on your information to anyone else. We will only use your email address to send you your copy of our weekly newsletter. We do have a zero tolerance to spam. We subscribe to a very strict policy on the handling and use of information we gather on this site! We also get paid for affiliate links on this site. See our  privacy policy  for further details. 

Follow us on social media:

Get Our Weekly Newsletter. Subscribe Today. It's FREE.


Subscribe to African Foods Weekly

Get African food recipes, cooking tips, and healthy eating info  delivered to your inbox every week. Simply fill in your email below and click SUBSCRIBE .

(Your information will not be shared)


New! Comments

Have your say about what you just read! Leave me a comment in the box below.