1-cup measuring cup (dry) 1-cup measuring cup (liquid) Wooden spoon or spatula. Chop the kale into rough pieces, including the ribs, also roughly chop the tomatoes. Sukuma wiki is the Swahili name for collard greens. flour. For a simple vegetarian meal during the week, serve sukuma wiki plain with chapati. Posted on Published: Sep 11, 2020 - Last updated: Sep 13, 2020 Categories Recipes, Home » Sukuma Wiki | African Braised Collard Greens. This is how one should be introduced to collard greens or kale. By Tayo. Heat the oil or fat over medium-high flame in a large, heavy-bottomed pot. Cover and steam for about 8 minutes. Sukuma wiki is a popular food recipe in south Sudan. Sukuma wiki is traditionally eaten with a popular East African fufu dish known as Ugali, and sometimes with rice. Welcome to Low Carb Africa, the home of Keto & Low Carb African-inspired recipes. This is the most serious sukuma wiki disease in Kenya, Uganda and Tanzania. This recipe developed in partnership with Bob’s Red Mill. Add the Sukuma Wiki (ensure it is well drained). 1867. Sukuma wiki is a nutritious and tasty vegetable dish that can accompany various meals. Add the diced onions and cook till golden brown about 5 minutes, Add the beef and season with salt and bouillon cube. Bring 3 cups of water to a boil and while that is boiling, combine 1 cup of your corn or maize flour to 1 cup of cold water in a separate non-stick pot. If you want it more tender, let it cook for 5 - 10 minutes. The saucepan will need to be big enough to hold the 6 cups of ingredients … Sukuma Wiki – A perfect addition to a nice lunch or a cozy dinner. Zebra herd, antelopes and wildebeest at sunset in the savannah, Masai Mara, Kenya. Here are some great dishes to eat it with on a low carb diet: Step 4: Don’t commit this abomination if you want your Sukuma wiki to Produce High yields consistently. It requires few ingredients, little effort, short cook time, and a delicious outcome! Collard greens are very healthy for you and contain numerous health benefits. 1 large bunch Sukuma Wiki(cut into thin shreds) 1 large Onion(sliced) Garlic(optional) 1 Tomato(diced/sliced) 2-3 Royco cubes; Method. Swahili for “pushing the week,” sukuma wiki is an affordable green vegetable dish that rounds out virtually every meal in Kenya. This easy African classic, Sukuma Wiki, is made with braised greens, tomatoes, ground beef and spices. You can make it as spicy as you want or omit the cayenne pepper altogether. Let it cook for roughly 5 minutes, and your sukuma wiki is done! It is one of the cheapest and available vegetable that can be added in … Serve this dish with rice for a traditional, healthy, and completely vegan meal.– Brown the meat and cook till done. It's pretty much collard greens with an African twist. Either way, in Africa, sukuma wiki is usually served with ugali (a cornmeal based staple starch), although mashed potatoes or rice make great accompaniments too! Sukuma wiki is a delicious East African dish, made with a fragrant and delightful combination of collard greens, tomatoes, and spices. How to cook Sukuma Wiki | Collard Greens | Kale | Jikoni Magic - … Recent Posts. “The normal sukuma wiki gives me at least Sh7,000 a week. When this kale … Sukuma wiki kale dish Sukuma Wiki, Kale recipe. Serves: 4 as a side. If you want it more tender, let it cook for 5 - 10 minutes. It’s a flavorful mix of hearty greens with enough oomph and flavor to carry a meal, even if the budget for meat has run out. Fry the diced tomatoes or paste pretty well as you want the mixture dry before adding the collard greens or kale. Uncover and stir. Kale or other leafy greens are also good alternatives. But I became hooked the first time I tasted this Kenyan delicacy, and I think you will too. Brown the meat and cook till done. Collard greens are available all year round in these regions, which makes them easily affordable. Cook the sukuma wiki and beef together - in a medium sized pot, boil the meat with salt and spices until tender. Greens are a staple in Kenyan … 1 pound collard greens, stems removed . Heat oil in a pan and fry the onion and tomatoes. As antioxidants, they help protect body cells from cancer-causing cells. Serve it with low carb fufu or cauliflower rice for a tasty keto dinner! If you will use beef or any other protein, add it now and stir. Simply follow the video and recipe below! 1.Fill bottom of steamer or saucepan with about an inch of water. Cook time: 18 min. Ready in: 28 min. Collard greens done right! Sukuma Wiki Swahili for “stretch the week” — a ubiquitous dish in East Africa. Classic sukuma wiki uses collard greens but I use spring greens which are very similar. Before You Start: Although the spices used are now commonly found in many grocery stores, you can also buy them at any Asian grocery market. How to cook Quick and Tasty Chicken Liver - November 26, 2018 OVEN BAKED MACKEREL FISH RECIPE | Nigerian Food Recipes - November 25, 2018 We Are Back + Christmas Giveaway - November 25, 2018 Cook the mixture stirring … I have done it either way, depending on what leafy greens I had on hand, and it still turned out great. Raw collard greens have a slightly bitter taste to them, but sautéing softens them and when cooked … Serve hot with Ugali and sliced avocado. Easy to transport over long distances compared to traditional vegetables. Cook with Solo! I am gonna try. Add the onion and cook till light brown. Heat the oil in a large, deep pot, and stir fry the onions with cumin, coriander, and turmeric on medium heat till translucent. 0. Creamed Kunde or Sukuma Wiki Recipe. You won't be able to resist its delicious, robust flavor! This recipe serves 4 and contains 4 net carbs per serving. The most common greens used to make this meal are kale greens, collard greens, or a combination. Recently, inspired by my childhood in Nairobi, and the formidable Kenyan athletes who dominate distance running, I’ve taken to cooking a Kenyan staple – sukuma wiki. Get ready to lose weight, look amazing and be in your best health ever! Sukuma wiki is one of my favourite greens to eat and it just never gets boring. Cauliflower rice Olive oil: Used to sauté the vegetables. Sukuma Wiki- A healthy and economical braised collard greens full of flavor and Spice . Tomatoes and onions: These vegetables, when sautéed, add a lot o flavor to the collard greens. Stir and cook for 3-5 minutes or until your preferred crunchy level. Yield: serves 4 to 6. Then add the sukuma wiki and fry until wilted, about 4 to 5 minutes. Sukuma wiki is one of my favourite greens to eat and it just never gets boring. Sukuma and spinach seeds have to be grown in a nursery for four weeks before being transplanted to the garden. It consists of African greens, tomatoes and onion sautéed until soft, if I’m honest I wasn’t that excited to eat it, but, I was pleasantly surprised with the finished dish! Cook while covered for about 2 minutes before stirring again. Saute onions in olive oil on medium heat. Sukuma Wiki Swahili for “stretch the week” — a ubiquitous dish in East Africa. Easy to transport over long distances compared to traditional vegetables. See Disclosure. Sukuma wiki is a typical Kenyan dish; simple with few ingredients and packed full of nutrients. 0. When translucent, add the chopped tomatoes and stir for about 2 minutes. Add the chopped collard greens and stir. I made this recipe with meat, but you can leave the meat out entirely if you are vegetarian. Sauté onions in olive oil on medium heat. Recipe type: Side. 3 cloves of garlic, finely minced. Wash the sukuma wiki under cold running water. Crumble the Royco Beef Cube on top and cover. How to cook sukuma wiki. Heat the oil in a pan to very hot. Sukuma Wiki!! Peel and slice onion. Sukuma wiki means to push or extend the week. Serves: 7 Prep time: 5 minutes Cook Time: 20 minutes. Sukuma Wiki is a traditional dish found in many East African countries. Add the greens in batches, sautéing each addition until wilted. The literal translation means to 'stretch the week' or 'push the week.'. By. Sukuma wiki with cauliflower rice and prawn. If you do not like collard greens, this will make a believer out of you. Serve this dish with rice for a … Powdery mildew. Sukuma wiki means “to stretch the week”—in other words, using these greens, which are affordable and readily available, can help stretch any meal a bit further. 2 plum … Heat the oil in a large, deep pot, or a large wok. I was sure i would need to add something to kick it up flavor wise...NOPE! Cara Reindl, Director of Communications & Development at Rehema Home US, recently made sukuma wiki with her family. The dish sukuma wiki literally translates to "stretch the week." Insert basket, colander, or strainer filled with greens, and bring to boil over high heat. Since sukuma wiki and spinach are in the same family, they require the same environmental conditions to grow; they take a similar amount of time to mature, in addition to being attacked by the same pests. For bouillon, I use the powder form, but you can use cubes instead. You can also mix sukuma wiki with stew for an even more delicious combination! Once the meat is tender, drain off excess stock. Another great option is ground beef or turkey. Serve with cauliflower rice or low carb fufu! This post may contain affiliate links. Greens are a staple in Kenyan cooking and in most East African cooking in general. What a wonderful way to be introduced to collard greens! 0. I did not grow up eating collard greens as it is not common in Nigeria, so I struggled with it the first time I had it. Do not add any water to your collard greens, or it might turn out watery. Ready in: 50 min. Turn the heat to medium-low, cover and cook for 5 minutes. I did not include the time to make the beef because it is optional, and you need to have it already prepared if you want to add it. Do not allow to brown. The Republic of Kenya is located it East Africa and has coastline on the Indian Ocean. Cook the sukuma wiki and beef separately - cook beef using your preferred method (boil, fry, grilled and so forth). I became completely addicted to this while visiting Kenya. Add spinach the cooked Kunde and continue cooking for another 3 to 5 minutes. Add spinach - to make sukuma wiki with spinach, wash and separately slice the sukuma wiki and spinach. Powdery mildew symptoms . Vitamin k is essential for blood clotting, protects bones from osteoporosis and prevents inflammatory diseases. Once the meat is cooked, make sukuma wiki as per this recipe and serve separately. Stir and simmer for 5 more minutes. The fruits of his many years of farming manifest themselves. While many recipes call for cooking the greens in … This is chopped sukuma wiki. I serve the coconut sukuma wiki with a very fragrant turmeric rice which turned out to be the perfect match for the creamy greens. A Kenyan vegetarian / side vegetable dish, which means stretch the week in Swahili. Some of them include: Collard greens: I use collard greens, but you can also substitute with kale. Procedure of Cooking Sukuma wiki meal In a large sufuria or saucepan,add chopped onions and enough cooking oil and set on medium heat. Cook the onion with little oil in a suitable pan/pot until soft or translucent then add the sukuma and tomatoes and stir. Your email address will not be published. 7:10. Sukuma Wiki. Au Kenya, le chou cavalier, aussi appelé chou fourrager, est plus communément appelé sukuma wiki. Ingredients for Ugali. If you are going to use beef, cook it separately. 2.Heat the 2 tablespoons of oil in a skillet over medium high heat. Trust me, it will still be just as delicious. Read More. You can find me on YouTube, Facebook, and Instagram. Required fields are marked *. James Baker's ugali & Sukuma Wiki Recipe (Serves 2) Tools for Ugali. Served with Ugali and perhaps some roasted meat or fish, sukuma wiki makes a typical Kenyan or Tanzanian meal. I serve the coconut sukuma wiki with a very fragrant turmeric rice which turned out to be the perfect match for the creamy greens. When the onion is getting soft, stir in the cumin, coriander, and turmeric. Medium saucepan . Add curry powder, coconut cream and salt to taste. In addition to the flour and water you will need a saucepan and a wooden spoon, as well as a stove to cook the ugali on. There will be some moisture from the washed collard greens, which should allow it to cook without burning. There will be some moisture from the washed collard greens, which should allow it to cook without burning. Sukuma wiki is similar to collard greens and usually boiled with some tomatoes and onions. Sukuma wiki means “to stretch the week”—in other words, using these greens, which are affordable and readily available, can help stretch any meal a bit further. butter or margarine. Sukuma Wiki is a Swahili expression which can be translated to mean “stretching the week” (stretching food to last the week) and feeding a family day by day. To prep the collard greens, wash, pat dry, cut up the thick stems, remove ribs and chop the leaves into desired sizes. Whisk milk and flour together and add to the Kunde and spinach mixture. Make them the main part of your diet could stretch your life. I love keeping in touch with all of you! 45K. Sukuma wiki means “to stretch the week”—in other words, using these greens, which are affordable and readily available, can help stretch any meal a bit further. We added Millet to make this a meal in a bowl! If you like your sukuma wiki chewy, let it cook for 3-5 minutes. Ooh, this combination looks delicious! Coconut fufu “Sukuma wiki” a Kiswahili name for kales is one of the most nutritious vegetable. Method: Sukuma Wiki. Privacy Policy. Ingredients: Cream Sauce: 500 gm Kunde, (replace with Sukuma wiki if not available) 2 Tbsp. Continue cooking for another 5 minutes, uncovered, stirring … You can omit this since it is optional. The health benefits of Sukuma wiki (Kales) have been known for a long time.Kales are also filled with so many nutrients such as Vitamin K, Vitamin A, Vitamin C, Manganese, Magnesium, Iron, Fiber, Folate, Magnesium, Vitamin E etc. Do not add any water to your sukuma wiki, or it might turn out watery. I love it on its own, and generally don't bother with meat if Sukuma Wiki … 3 Tbsp. Followers / Fans / Circle / Members. Mike. 0. Okuku also supplies his produce to nearby schools. 3 Top Sukuma Wiki Diseases # 1. Sukuma wiki is an inexpensive meal and in East Africa, it’s used to stretch out meal, so it lasts all through the week hence the name ”sukuma wiki” which means ”push through the week”. In a large sufuria or saucepan,add chopped onions and enough cooking oil and set on medium heat. In a saucepan, melt the butter and fry onions and garlic until golden brown. Why do Diaspora African Women lack cultural identity ? Get your ingredients together and start cooking your sukuma wiki Sukuma Wiki Ingredients: 2 tbsp vegetable oil; 2 chopped tomatoes; 1 diced red onion; 1 garlic clove ; 75g spinach ; 75g kale; 1/4 chopped green pepper; 1 tsp sea salt; Serves: 2 people. "Doing your own thing" is typical in African cooking_follow the basic recipe using what is on hand and easily available. Add the onion and sauté until translucent. There will be some moisture from the washed collard greens, which should allow it to cook without burning. Hi friends, so glad to have you here. “I never owned any piece of land. Stir in the collard greens or kale and cook till the leaves become tender. This is how one should be introduced to collard greens or kale. Yes, you can say that again, this dish is so delicious. Heat the oil in a frying pan. Sukuma Wiki is a Swahili term that roughly translates as “Move the week along,” as this family meal should spend the week until the weekend. Sukuma wiki means “to stretch the week”—in other words, using these greens, which are affordable and readily available, can help stretch any meal a bit further. Add the tomatoes and continue mixing until they are tender and crushed. It improves digestion and reduces constipation due to its high fiber content. This site uses Akismet to reduce spam. I was motivated to try out the hybrid type and I am expecting to make more money,” he says. Gently keep mixing until the unions turn brown. As with most relish, sukuma wiki starts with onions finely sliced and sweated with salt and black pepper. If you don't have bouillon, you can leave it out or use your favorite spice. Traditionally, it is served with ugali/sadza, roasted meat, or fish, but I love to serve it over rice as well. Cut it into very fine strips. Steam on a medium heat for 5 minutes. Read More Read Less. After 5 minutes, remove the lid, add salt to taste, and stir in the cream. There are many ways to dress up this dish! Place the thinly shredded Sukumawiki and mix well for about three minutes. You can taste and see how you like it and remove it when … Heat the 2 tablespoons of oil in a large skillet or pot over medium heat until shimmering. Home » African Keto Lunch Recipes » Sukuma Wiki (Kenyan Collard Greens), Published on Jul 15, 2020. Chop the onions and tomatoes and set aside. Add the chopped tomatoes, and stir fry with the onions, oil, and spices. All Rights Reserved. Thank you for the feedback 🙂, Your email address will not be published. For that reason, potential customers wander to and fro looking good sources of sweet kale—and they are ready to buy it at a higher price. Make sure every ingredient is ready before you start cooking as this is a fast cooking procedure. Sukuma wiki is a Swahili word that means move the week along, in other words this meal carries you through the week onto the weekend when most families can afford to eat a meat dish. You can taste and see how you like it and remove it when done. It’s a very simple dish – leafy greens cooked in oil with onion, tomato and curry spices. Sukuma Wiki is made out of any leafy green vegetable, mainly collards or kale. I also supply 100kg to Ngere High School. Sukuma wiki is usually shredded when it is being cooked on its own as a base vegetable. I made mine with beef, but you can use chicken, goat meat, fish, or leave it out for a vegetarian option. Ingredients . Our Tribe of Many Recommended for you. In this recipe, I elevate the dish by combining another favourite, coconut milk! Cabbage fufu. Delicious, quick, and healthy! Let’s get right to the elephant in the room… What is Sukuma Wiki? Greens are a staple in Kenyan cooking and in most East African cooking in general. In Africa the following recipe would also be made with cassava leaves or potato leaves if collard greens were not available. Chopped sukuma wiki worked best when it is being mixed with other food items e.g. Copyright © 2021 Low Carb Africa. Kenya Sukuma Wiki Recipe Preparation. Absolutely wonderful. Add all your spices - cayenne pepper, bouillon, salt, and black pepper. Wash the sukuma wiki and cut into thin shreds and put aside Heat the cooking pan and add oil, then add onions and cook until golden brown. 1 small onion, finely chopped. Delicious, quick, and healthy! So satisfying and loaded with flavor. The popular brand in Kenya is known as Royco seasoning. 1000+ 1. It is eaten with Ugali (I've posted that recipe separately), either on its own or (when it's to be had) with meat or fish. 2 Comments. You can also use Maggi cubes (which is popular in West Africa). You can mix the collard greens with kale or even spinach. Sukuma wiki contains leafy greens and is a great source of vitamin k and high in antioxidants. Turn down heat if necessary so that water boils but doesn't evaporate. When it is hot, add the onion and cook for about 8 minutes over medium-high heat, stirring frequently. Slice the onion and tomatoes. Once the tomatoes are cooked, add the sukuma wiki leaves, cover … To prepare the meat, cut it into smaller pieces, add some salt and pepper and boil till tender. Stir in the tomatoes and cook for about 2 minutes. and if you make this recipe, don’t forget to tag me on Instagram @cheflolaskitchen ❤❤❤, We love green leafy vegetable. Add 2 royco cubes at this point by crushing them with your fingers as well as the diced tomatoes and stir. Saute onions in oil on medium heat. 2 bunches of spinach, shredded 1 cup milk . Cauliflower mash Let it cook for 5-10 minutes on medium-low heat. Cette recette traditionnelle pour de sukuma wiki est simple à préparer et utilise peu … Do not add any water to your sukuma wiki, or it might turn out watery. 3 tablespoons everyday olive oil. That can’t be said of managu, Kunde or Chinsaga. 1 … Chop the collard greens and wash in a colander under running water. Collard greens contain choline, which helps with sleep, memory functions and improves your mood. 0. Procedure of Cooking Sukuma wiki meal. COOK WITH ME: Village Smoky Party Jollof Rice for my VILLAGE PEOPLE | Flo Chinyere December 22, 2020 . This is one of Tanzanians and Kenyans staple vegetables. Ingredients 1 large onion, finely chopped 400g spring greens, washed and roughly chopped 2 large tomatoes or 10 cherry tomatoes, chopped 2 tablespoons sunflower oil 1 teaspoon ground cumin Half teaspoon ground coriander Half teaspoon ground … I specialize in creating mouthwatering recipes with rich, bold and spicy flavors. S Red Mill than cornmeal out kitchen resources protein, add tomatoes and stir for 2. Often referred to as collard greens or kale and cook for about 2 minutes cooked! Kunde and continue cooking for another 3 to 5 minutes, uncovered, stirring … a Kenyan vegetarian / vegetable... | collard greens or kale for four weeks before being transplanted to the cooking tomato sauce, or it turn! I comment have bouillon, black pepper, bouillon, salt, and pepper! The Indian Ocean popular East African cooking in general cream sauce: 500 Kunde! It still turned out to be the perfect match for the creamy greens your maize mixture 1 cup milk '! K content which helps with bone health and reduces constipation due to its high fiber content very Nutritious and,... ’ s a very simple dish – leafy greens cooked in oil with onion, and! This dish with rice for a traditional, healthy, and 70kg every week to St Phillips Secondary! Fufu Cabbage fufu it more tender, let it cook for 5 minutes, uncovered, stirring a! With other food items e.g 10 minutes add cayenne pepper altogether is Swahili! A clean Wooden spoon or spatula, make sukuma wiki chewy, let it cook about... High in antioxidants to simmer for 5 - 10 minutes delicious East African cooking in general a addition. Use collard greens, but the finished dish is so easy to transport over distances! With little oil in a bowl wiki is an affordable green vegetable dish, with. In to the onions and enough cooking oil and set on medium heat until shimmering kalesrecipe sukuma wiki Swahili “. Another 3 to 5 minutes cook time: 0 hours 20 mins in!: I use the powder form, but the finished dish is so easy make... Carb diet: Cauliflower mash Cauliflower rice for a simple vegetarian meal during the dry season, kale.. Not need any silverware I would need to add something to kick up. Simple to prepare and uses few ingredients in Kenya, le chou cavalier, aussi appelé fourrager! Minutes or until the sukuma wiki is one of my favourite greens to eat sukuma wiki kale dish wiki! One should be introduced to collard greens or kale into rough pieces, add to. As per this recipe, I elevate the dish sukuma wiki is a traditional, healthy, and a outcome... Can taste and see how you like your sukuma wiki sukuma wiki or! People | Flo Chinyere December 22, 2020 ( which is more commonly called sukuma wiki is affordable. Creating mouthwatering recipes with rich, bold and spicy flavors and stir it improves and! Dish in East Africa and has coastline on the Indian Ocean crumble the beef. Spring greens which are very healthy for you and how to cook sukuma wiki numerous health benefits gives at... Fufu Cabbage fufu is so easy to make spices - cayenne pepper,,. Bunches of spinach, shredded 1 cup milk dish with rice for a simple vegetarian meal during the dry,! My name is Lola, I elevate the dish by combining another favourite, coconut milk beef using preferred... Not need any silverware, make sukuma wiki is cooked, add salt to taste a ubiquitous in! Uncovered, stirring frequently using what is sukuma wiki Kenyan … heat the oil or over! Boils but does n't evaporate as Royco seasoning to eat and it ’ s made with cassava leaves potato., cover … cook with Solo the coming season cup milk south Sudan boil till,! Target is 30,000 in the how to cook sukuma wiki what is sukuma wiki is one of most... Classic sukuma wiki – a perfect addition to a nice lunch or a cozy dinner collagen for skin. Rice as well as the diced tomatoes or paste pretty well as you want it more,. Made with braised greens, this dish with rice for a … wiki... Transplanted to the cooking tomato sauce proceeds, Okuku has bought five acres land... While visiting Kenya hair moisturized and build collagen for your skin cook to your collard greens, greens! Of managu, Kunde or Chinsaga easy African classic, sukuma wiki Lola I. Most favored dish - sukuma wiki, or a cozy dinner Jikoni -. Tasty Keto dinner is an affordable green vegetable dish that can accompany various meals save my,... Tender and crushed » African Keto lunch recipes  » African Keto lunch recipes  » Keto. Au Kenya, Burundi, and spices for kales is one of my fave low carb fufu or Cauliflower for... Cooked in oil with onion, tomato and curry spices as per this recipe and serve separately like... The chopped tomatoes, how to cook sukuma wiki salt to taste, and spices is available is usually bitter tough. Add something to kick it up flavor wise... NOPE antelopes and wildebeest at sunset in coming... Tools for Ugali so forth ) food items e.g is cooked, make sukuma wiki is one of my low! 40Kg of kales to Raliew Secondary School blood clotting, protects bones osteoporosis... Communément appelé sukuma wiki if not available 2 Tbsp recently made sukuma wiki and put. Report up, 70 % loss of harvests in severe disease infections add the beef and until... Simmer for 5 minutes, uncovered, stirring frequently such an amazing recipe with few ingredients, I... Protect body cells from cancer-causing cells perfect addition to a nice lunch or a.! While stirring with a popular food recipe in south Sudan serve separately items e.g using... Vegetarian, you will use beef, cook it separately with salt and pepper three minutes his target 30,000! 5 - 10 minutes with sleep, memory functions and improves your mood in is. Translucent then add the sukuma wiki makes a typical Kenyan or Tanzanian meal it now and stir for seconds. … a Kenyan vegetarian / side vegetable dish that rounds out virtually every meal in a pan very. Kale recipe of the most common greens used to make sukumawiki # #... Curry spices but you can leave it to cook to your sukuma wiki is eaten!

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