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Sukuma Wiki: A Delicious Kenyan Vegetable Dish

Author:Keesha

One of the most popular Kenyan vegetable dishes is Sukuma Wiki: kale sautéed with tomatoes in a spicy tomato sauce. It's eaten as a side dish or main course, depending on what else you're serving alongside it. Sukuma Wiki is super easy to make, and with only 6 ingredients, you can create this flavorful Kenyan delicacy. Try out this delicious recipe!

Kenyan Sukuma Wiki

Kenyan Sukuma Wiki

Do you enjoy Kenyan food? If so, you’ll love Sukuma Wiki! This delicious dish is made with kale and diced tomatoes, and it’s perfect for a quick and healthy meal. Sukuma Wiki is one of the most popular Kenyan dishes, and it’s easy to see why – it’s simple to prepare, healthy, and incredibly tasty. Don’t miss out on this amazing dish – add Sukuma Wiki to your menu today!

What is Sukuma Wiki?

Sukuma Wiki is a Kenyan dish that’s made with kale and diced tomatoes. It translates to “stretch the week” in Swahili, because it was traditionally eaten toward the end of the week when food supplies were running low. Sukuma Wiki can be enjoyed as a side dish or main course and is often served with Kenyan staples like ugali (maize porridge), nyama choma (grilled meat) or irio (mashed potatoes, peas, and corn).

Ingredients

Kale: You can substitute spinach in this recipe. For the best results, use fresh kale that’s been washed and dried.

Tomatoes: You can use either fresh or canned diced tomatoes in this recipe.

Onion: Use a white onion for the best flavor.

Garlic: Fresh garlic is ideal, but you can also use powdered garlic if needed.

Olive Oil: Extra-virgin olive oil is best, but any type of olive oil will work.

Salt: Use sea salt or kosher salt for the best results.

Pepper: Freshly ground black pepper gives the dish the best flavor.

Water: You’ll need about ½ cup of water to cook the Sukuma Wiki.

Instructions

Start by heating a tablespoon of olive oil in a large skillet over medium heat. Add the onion and garlic, and cook until they’re both softened.

Add the tomatoes to the pan and let them soften. Then, add the kale to the pan, and cook for about five minutes, or until the kale is wilted.

Add the water, salt and pepper to the pan, then cover it with a lid. Reduce the heat to low, and cook for about five minutes or until the dish is heated through.

Before serving, remove any excess water from the pan. Enjoy!

Variations

You can easily adapt this recipe to make it your own. Try adding some sautéed peppers or red pepper flakes for a bit of heat, or add curry powder for an exotic twist on the traditional Kenyan dish.

You can replace kale with spinach, or use collard greens instead of kale.

No matter how you adapt it, Sukuma Wiki is a delicious Kenyan dish that you’ll love! Add it to your menu today.

Cooking Tips

– You can use either fresh or frozen kale in this recipe.

– If you’re using fresh tomatoes, be sure to dice them into small pieces so they cook evenly.

– Don’t overcook the Sukuma Wiki – it should be slightly crisp when finished cooking.

– You can use either fresh or canned tomatoes in this recipe, but fresh tomatoes will give it a better flavor.

How to store Sukuma Wiki

Sukuma Wiki should be refrigerated after it’s cooked. It will keep for up to three days in the refrigerator, so you can enjoy leftovers later!

Health Benefits

Sukuma Wiki is a healthy dish that’s low in calories and high in nutrients. It’s an excellent source of vitamins A, C and K, as well as antioxidants and minerals like potassium and calcium. Sukuma Wiki is also a good source of dietary fiber, which can help to regulate your digestion.

What to serve with Sukuma Wiki

Ugali: This is one of the most popular Kenyan dishes. It’s made with cornmeal and served as a side dish or main course. Ugali can be eaten by itself or dipped into other foods like Sukuma Wiki!

Nyama Choma: A Kenyan staple, nyama choma is grilled meat that’s been roasted over an open fire until it becomes tender and juicy. It’s a perfect dish to enjoy with Sukuma Wiki!

Irio: This Kenyan dish is made with mashed potatoes, peas, and corn. It’s the perfect accompaniment to Sukuma Wiki!

Rice: Rice is a versatile side dish that goes well with many different types of Kenyan dishes. Try pairing it with Sukuma Wiki for a delicious meal!

FAQs

Can you steam Sukuma Wiki?

Yes, Sukuma Wiki can be steamed. To do this, you’ll need a large skillet with a lid and about ½ cup of water or broth. Heat the skillet over medium heat until boiling then add your vegetables to it along with some salt and pepper if desired. Cover and cook for approximately ten minutes without stirring so that they don’t stick together.

Are Spinach and Sukuma Wiki the same?

No, Sukuma Wiki is not the same as spinach. Kale and spinach are both leafy greens, but they have different flavors and textures. Spinach is a milder-tasting vegetable that’s often used in salads or cooked dishes, while kale has a slightly bitter flavor and is best when cooked.

Is Sukuma Wiki a good source of protein?

Yes, Sukuma Wiki is a good source of protein. It contains about three grams of protein per serving. If you’re looking for a vegetarian or vegan-friendly dish that’s high in protein, try Sukuma Wiki!

OTHER KENYAN RECIPES TO TRY

Kenyan cuisine is absolutely amazing, and if you also love it, I have a lot of Kenyan inspired recipes on my blog that are truly delicious:

Sukuma Wiki: A Delicious Kenyan Vegetable Dish

Keesha
One of the most popular Kenyan vegetable dishes is Sukuma Wiki: kale sautéed with tomatoes in a spicy tomato sauce. It's eaten as a side dish or main course, depending on what else you're serving alongside it. Sukuma Wiki is super easy to make, and with only 6 ingredients, you can create this flavorful Kenyan delicacy. Try out this delicious recipe!
No ratings yet
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Side Dish
Cuisine African
Servings 4
Calories 219 kcal

Ingredients
 
 

  • 16 cups sukuma wiki (collard greens or kale) chopped
  • 4 tablespoons vegetable oil
  • 2 onions chopped
  • 2 tomatoes chopped
  • 1 cup water
  • garlic
  • salt

Instructions
 

  • Put the vegetable oil and chopped onions in a pan.
  • Sauté until the onions turn golden brown.
  • Then add tomatoes and cook them until they soften. 
  • Next, add the sukuma wiki into the pan along with ½ cup water and some salt as per your taste.
  • Now cook the mixture on a low flame for about 5 minutes. Your sukuma wiki should become tender and crunchy.
  • You can enjoy this dish with ugali, rice or chapati. You can also add some meat to the dish if you prefer.

Nutrition

Serving: 1 portionCalories: 219kcalCarbohydrates: 19gProtein: 7gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 8gMonounsaturated Fat: 3gTrans Fat: 1gSodium: 59mgPotassium: 884mgFiber: 2gSugar: 4gVitamin A: 13900IUVitamin C: 173mgCalcium: 222mgIron: 2mg
Tried this recipe?Let me know how it was!

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