Sukuma Wiki is a mouthwatering East African dish right in the comfort of your kitchen. Whether you're an adventurous cook or a culinary enthusiast, this guide will take you through the step-by-step process of creating the perfect Sukuma Wiki dish.
Are you craving the taste of Sukuma Wiki? Look no further. Our detailed guide empowers you to prepare this East African favorite in your home kitchen. Unlock a world of flavors and follow our expert tips for a truly authentic culinary adventure. Start cooking today!
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It is a renowned East African delicacy crafted from collard greens, locally called "sukuma," artfully simmered with aromatic spices and onions. This flavoursome dish is frequently paired with ugali, a hearty maize flour creation.
Across Tanzania, Kenya, Uganda, and other corners of East Africa, these leafy greens are commonly recognized by their Swahili moniker, "sukuma," often interchangeably labelled as collard greens or mistakenly as kale. The term 'Sukuma Wiki' translates to "stretch the week" literally, reflecting its role as a budget-friendly, year-round available vegetable that substantially contributes to the region's staple diet, often served alongside ugali or sima.
These delectable African greens can be prepared in a fully vegan rendition, with minimal ingredients for a simple approach, or elevated to new heights by incorporating protein and an array of aromatic spices. Some of the ingredients are:
- Bundle of Sukuma Wiki (Lacinato Kale or Collard Greens)
- Avocado Oil
- Spring Onion (for a stronger taste) or Onion (for a milder taste)
- Curry Powder
- Sea Salt
- When purchasing collard greens, they often come with the stalk attached. Trim away the thicker parts of the stalk, as they won't become tender during cooking.
- Next, thoroughly wash the leaves, checking for any blemishes or dark spots as you go.
- With a keen-edged knife, meticulously carve the leaves into consistently petite segments on the chopping board. Also, chop the onions and tomatoes and remove the cilantro stems.
- Begin by heating a cooking pot over medium heat and adding oil for frying. Introduce the chopped ingredients into the oil and sauté until they become tender. A pan can be used if dealing with a smaller amount of greens.
- Once the mixture is well-cooked, introduce the collard greens (Sukuma Wiki). Reduce to medium-low heat.
- Season the dish according to your taste preferences, ensuring an even distribution of flavours throughout the pot.
- After letting it simmer for 3 to 5 minutes, your flavorful dish will be ready to serve.
- This recipe yields 4 servings, with each serving containing 4 net carbs.
- Avoid introducing water to your Sukuma Wiki, as this could lead to an undesirable excess of liquid. Rely on the inherent moisture in the washed collard greens for cooking, ensuring a proper cooking process and preventing any chances of burning.
- For a chewier texture in your Sukuma Wiki, allow it to cook for 3-5 minutes. Extend the cooking time to 5-10 minutes if you prefer a more tender consistency.
- If you opt for kale, note that it will require a slightly longer cooking duration. Taste and assess the doneness to match your preference, and remove it from heat accordingly.
There are numerous health benefits of Sukuma Wiki. The nutritional information (per serving) is mentioned below.
- Calories: 157 kcal (8% Daily Value)
- Carbohydrates: 8 g (3% DV)
- Protein: 15 g (30% DV)
- Fat: 7 g (11% DV)
- Saturated Fat: 1 g (6% DV)
- Cholesterol: 64 mg (21% DV)
- Sodium: 491 mg (21% DV)
- Potassium: 700 mg (20% DV)
- Fiber: 1 g (4% DV)
- Sugar: 3 g (3% DV)
- Vitamin A: 2880 IU (58% DV)
- Vitamin C: 34.3 mg (42% DV)
- Calcium: 48 mg (5% DV)
- Iron: 1.4 mg (8% DV)
Incorporate the rich flavours of East Africa into your culinary repertoire with this Sukuma Wiki recipe. Whether you keep it simple and vegan or elevate it with added protein and spices, Sukuma Wiki offers a delicious and versatile dish tailored to your taste. As you indulge in each flavorful bite, you're not just enjoying a delightful meal but also embracing the region's cultural richness and gastronomic heritage.
What is the English name for Sukuma Wiki?
Is Sukuma Wiki the same as spinach?
No, Sukuma Wiki is not the same as spinach.
What is the difference between Collard Greens and Sukuma Wiki?
Sukuma Wiki is the Swahili name for Collard Greens.