Sukuma Wiki

Sukuma Wiki Recipe: Delicious Vegetarian Dish from Kenya

Region / culture: Kenya | Servings: 4 |

Vegetarian diet

Introduction

Sukuma Wiki, a popular East African dish, is a simple and nutritious vegetable stew made with greens such as spinach or kale. This dish is a staple in many Kenyan households and is often served with Ugali, a cornmeal porridge.

History

Sukuma Wiki, which translates to "stretch the week" in Swahili, was traditionally a way to make a little meat go a long way. It was a way for families to stretch their food budget by incorporating inexpensive greens into their meals. Over time, Sukuma Wiki has become a beloved dish in East Africa and beyond.

Ingredients

2 lb (907 g) of greens (kale, collards, spinach, or similar), well cleaned and chopped into large pieces
2 tbsp flour
juice of one lemon
oil for frying
1 onion, chopped
2 - 3 tomatoes, chopped
1 green chilli, chopped (optional)
leftover cooked meat: beef, chicken, or similar (optional)
salt
chilli powder

How to prepare

Bring two cups of water to a boil in a large pot.
Add greens to the pot.
Cover and steam until the greens are nearly tender.
While the greens are cooking, combine flour, lemon juice, and a few spoonfuls of water in a small bowl or cup.
Stir vigorously until the mixture is smooth.
Remove the greens from heat and drain them.
Heat oil in a separate pan. Sauté the onion, tomatoes, and hot pepper together. Add spices to taste.
Add meat. Add the flour-lemon juice mixture and stir until smooth.
Reduce the heat. Add the drained greens. Cover and simmer over low heat until the greens are fully tender and the sauce is thickened.
Make some Ugali to serve with your Sukuma Wiki.

Variations

Add coconut milk for a creamy twist.
Substitute kale or collard greens for spinach.
Add ground peanuts or cashews for extra flavor and texture.

Cooking Tips & Tricks

Be sure to clean and chop the greens well before cooking to ensure they cook evenly.

- Adding a squeeze of lemon juice to the flour mixture helps to thicken the sauce and adds a bright, tangy flavor to the dish.

- Adjust the amount of chilli powder to suit your taste preferences.

Serving Suggestions

Sukuma Wiki is traditionally served with Ugali, a cornmeal porridge. It can also be enjoyed with rice, chapati, or bread.

Cooking Techniques

Steaming the greens before adding them to the sauce helps to retain their vibrant color and nutrients.

- Sautéing the onions, tomatoes, and chilli before adding the greens adds depth of flavor to the dish.

Ingredient Substitutions

Use cornstarch or arrowroot powder instead of flour to thicken the sauce.

- Substitute vegetable broth for water for added flavor.

Make Ahead Tips

Sukuma Wiki can be made ahead of time and reheated before serving. Store leftovers in an airtight container in the refrigerator for up to 3 days.

Presentation Ideas

Garnish Sukuma Wiki with chopped peanuts, fresh herbs, or a squeeze of lemon juice for a pop of color and flavor.

Pairing Recommendations

Sukuma Wiki pairs well with grilled meats, roasted vegetables, or a simple salad for a complete meal.

Storage and Reheating Instructions

Store leftover Sukuma Wiki in an airtight container in the refrigerator for up to 3 days. Reheat in a saucepan over low heat until warmed through.

Nutrition Information

Calories per serving

A serving of Sukuma Wiki typically contains around 200-300 calories, depending on the ingredients used and portion size.

Carbohydrates

Sukuma Wiki is a low-carb dish, with most of the carbohydrates coming from the greens and the flour used to thicken the sauce.

Fats

The fats in Sukuma Wiki come from the oil used for frying and any meat that is added to the dish. Using lean meats or omitting meat altogether can help reduce the fat content of the dish.

Proteins

Protein in Sukuma Wiki comes from any meat that is added to the dish, such as leftover cooked chicken. Vegetarians can omit the meat and still enjoy a nutritious meal.

Vitamins and minerals

Sukuma Wiki is rich in vitamins and minerals, particularly vitamin A, vitamin C, and iron. These nutrients are essential for overall health and well-being.

Alergens

Sukuma Wiki may contain allergens such as gluten (from the flour) and nuts (if added as a garnish). Be sure to check for allergens if you have dietary restrictions.

Summary

Sukuma Wiki is a nutritious and flavorful dish that is low in carbs and high in vitamins and minerals. It can be easily customized to suit different dietary preferences and is a great way to incorporate more greens into your diet.

Summary

Sukuma Wiki is a delicious and nutritious dish that is easy to make and full of flavor. Whether enjoyed as a side dish or a main course, this East African staple is sure to become a favorite in your household.

How did I get this recipe?

I remember the sense of wonder I felt when I first saw this recipe for Sukuma Wiki. It was many years ago, when I was a young girl living in Kenya with my family. My mother had always been an excellent cook, and she passed on her love for cooking to me.

One day, my mother's friend invited us over for dinner and served us this delicious dish called Sukuma Wiki. I had never tasted anything like it before - the flavors were so rich and comforting, and the vegetables were cooked to perfection. I knew right then and there that I had to learn how to make it myself.

I asked my mother's friend for the recipe, and she was more than happy to share it with me. She told me that Sukuma Wiki is a traditional Kenyan dish made with collard greens, onions, tomatoes, and spices. The name Sukuma Wiki actually means "stretch the week" in Swahili, because it is a dish that is often made with whatever vegetables are left in the kitchen towards the end of the week.

I watched closely as my mother's friend prepared the Sukuma Wiki, taking note of every step and ingredient. She explained how important it was to cook the vegetables just right, so that they were tender but still had a bit of crunch. She also showed me how to season the dish with a blend of spices that gave it that unique Kenyan flavor.

After dinner, I went home and immediately tried my hand at making Sukuma Wiki. It took a few tries to get it just right, but with practice and patience, I eventually mastered the recipe. I made Sukuma Wiki for my family at least once a week, and it quickly became a favorite in our household.

Over the years, I have made Sukuma Wiki for friends, neighbors, and anyone else who wanted to try a taste of authentic Kenyan cuisine. I have tweaked the recipe here and there, adding my own personal touches to make it truly my own. But the core of the dish remains the same - fresh collard greens cooked with onions, tomatoes, and spices, served over a bed of steaming hot rice.

I am proud to say that my version of Sukuma Wiki has become a staple in my family's diet, just as it was in my mother's friend's household all those years ago. It is a dish that brings back memories of my childhood in Kenya, of the sights and sounds and smells of a country that will always hold a special place in my heart.

As I sit here now, writing this story and thinking back on all the times I have made Sukuma Wiki, I am filled with a sense of gratitude for the culinary traditions that have been passed down to me. I am thankful for my mother, who taught me how to cook with love and passion, and for her friend, who introduced me to the wonders of Sukuma Wiki.

And so, as I continue to share this recipe with others, I hope that they too will experience the same sense of wonder and joy that I felt all those years ago. For in every bite of Sukuma Wiki, there is a taste of Kenya, a taste of home.