Sukuma Wiki (Stir-fried Kales) Recipe: A Nutritious Kenyan Dish

Sukuma Wiki, a traditional Kenyan dish, is a flavourful and nutrient-rich recipe that is commonly enjoyed as a side dish with Ugali. This dish is not only delicious but also packed with essential nutrients that contribute to a healthy diet. Below is the full recipe for Sukuma Wiki along with its nutrition facts:

What is Sukuma Wiki?

Sukuma Wiki, which translates to “push the week” in Swahili, is a popular Kenyan dish made from stir-fried kale. Kale is a nutrient-dense, leafy green vegetable that is rich in vitamins, minerals, and antioxidants. Sukuma Wiki is a staple dish in Kenyan cuisine, often served with Ugali, a cornmeal staple, and other accompaniments.

Sukuma Wiki (Stir-fried Kales)

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• Author: Chef

Ingredients

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• Sukuma wiki leaves, raw
• 2 tomatoes, red, ripe
• 1 onion, red skinned, raw, unpeeled
• ¼ cup cooking oil
• ½ tsp. salt, iodized

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Instructions

1. Wash the sukuma wiki leaves, remove the stalks, and finely chop the leaves.
2. Wash and cut the onions and tomatoes separately.
3. Heat the cooking oil in a large cooking pot over medium heat.
4. Add the chopped onions to the pot and sauté until golden brown.
5. Add the diced tomatoes to the pot and mix well.
6. Incorporate the chopped sukuma wiki leaves and salt into the pot.
7. Stir until the mixture is evenly mixed.
8. Simmer the mixture over low heat for approximately 5 minutes.
9. Serve the Sukuma Wiki hot as a nutritious side dish.

Nutrition Facts (per 100g of recipe):

• Energy: 225 kJ/54 kcal
• Fat: 3.2 g
• Carbohydrates:2.1 g
• Protein: 2.5 g
• Fiber:3.8 g
• Vitamin A:122 mcg
• Iron:2.3 mg
• Zinc: 0.42 mg

Health Benefits of Sukuma Wiki

Sukuma Wiki is a nutrient-dense dish that offers numerous health benefits. Kale, the main ingredient, is rich in vitamins A, C, and K, as well as minerals like calcium and iron. The dish is also low in calories and high in fibre, making it an excellent option for those looking to manage their weight. Additionally, the antioxidants present in kale have been shown to have anti-inflammatory properties, which can help protect against chronic diseases.

Sukuma Wiki is a delicious and nutritious Kenyan dish that is easy to prepare and packed with essential nutrients. This traditional recipe is a great way to incorporate leafy greens into your diet and enjoy the numerous health benefits they offer. Try Sukuma Wiki today and experience the flavours and nutritional benefits of this beloved Kenyan dish!