Sukuma Wiki (Stir-fried Kales)
Sukuma wiki is the most commonly used green vegetable in Kenya. It is commonly served with Ugali as a side dish.
Ingredients
sukuma wiki leaves raw (2667 g)
2 tomatoes, red, ripe (345 g)
1 onion, red skinned, raw, unpeeled (184 g)
¼ cup (45 g) cooking oil
½ tsp. (3 g) salt, iodized
Preparation 15 minutes | Cooking 20 minutes | Serves 4
• Wash the sukuma wiki and then remove the stalks.
• Roll up a handful of sukuma wiki leaves into a bunch and chop them finely.
• Wash, prepare and cut the onion and tomatoes separately.
• Place a cooking pot on the fire. Add cooking oil.
• Cook the onion until golden brown.
• Add tomatoes into the pot.
• Cook tomatoes until ready.
• Add the chopped sukuma wiki and salt.
• Stir until evenly mixed.
• Simmer over low heat for 5 minutes.
• Serve hot.
Nutrition data per 100g of recipe:
Energy 225 kJ/ 54 kcal │| Fat 3.2 g │| Carbohydrates 2.1 g │| Protein 2.5 g │| Fibre 3.8 g │
Vitamin A 122 mcg |│ Iron 2.3 mg │| Zinc 0.42 mg
Kenyan Food Recipes download pdf
