By Food System Team
Sukuma Wiki
Sukuma wiki means “stretch the week” in Swahili and is a very common dish in East Africa. Easy, nutritious and delicious, it is a way of “stretching” out kitchen resources. Sukuma wiki is typically served with ugali and sometimes also roasted meat or fish. It would also be great served over rice, couscous or whole grains.
Updated at: Thu, 17 Aug 2023 07:05:02 GMT
Nutrition balance score
Good
Glycemic Index
28
Low
Glycemic Load
3
Low
Nutrition per serving
Calories163.1 kcal (8%)
Total Fat14.2 g (20%)
Carbs9.2 g (4%)
Sugars4.9 g (5%)
Protein1.5 g (3%)
Sodium315.2 mg (16%)
Fiber2.1 g (8%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
3 tablespoonscanola oil
1onion
large, chopped
100mlveggie stock
salt
to taste
pepper
to taste
5tomatoes
chopped or diced
2onions
small, very thinly sliced or diced
1red chili
diced or thinly sliced into strips
fresh cilantro
finely chopped
1lemon
Juice of, lime will also work
3 Tbsolive oil
salt
to taste
freshly ground pepper
to taste
Instructions
Step 1
Heat the oil over medium-high in a large, heavy-bottomed pot. Add the onion and sauté until translucent.
Step 2
Add the greens in batches, sautéing each addition until wilted. Add the tomatoes, water or stock, salt and pepper.
Step 3
Bring to a boil, then reduce heat to low and simmer gently until tender (20 to 30 minutes).
Step 4
Taste for seasoning and adjust as needed. Serve with a little bit of the broth.
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