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Sukuma Wiki Recipe

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Submitted by ccarchibald

Makes 5 servings



A typical Kenyan meal. Swahili for "stretch the week," it is a way of "stretching" out kitchen resources. Served with ugali and perhaps some roasted meat or fish.

Recipe Ingredients for Sukuma Wiki

3 tablespoons oil
1 onion
2 pounds kale
2 cups chopped tomatoes
1 cup water

Recipe Directions for Sukuma Wiki

  1. Heat the oil over medium-high flame in a large, heavy-bottomed pot.

  2. Add the onion and sauté until translucent.

  3. Add the greens in batches, sautéing each addition until wilted.

  4. Add the tomatoes, water or stock, salt and pepper. Bring to a boil, then reduce heat to low and simmer gently until tender, from 20-30 minutes.

  5. Adjust seasoning and serve with a little bit of the broth.

Categories

Main Dish, African

Nutrition Facts
Serving Size 318.6g
Amount Per Serving
Calories
182
Calories from Fat
86
% Daily Value*
Total Fat
9.6g
15%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
83mg
3%
Potassium
985mg
28%
Total Carbohydrates
22.6g
8%
Dietary Fiber
4.7g
19%
Sugars
2.5g
Protein
6.8g
Vitamin A 568% Vitamin C 378%
Calcium 26% Iron 18%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • Low in sodium
  • High in calcium
  • High in dietary fiber
  • Very high in manganese
  • High in potassium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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