This is the season we are looking forward to eat sukuma wiki (kale) with nyama choma (grilled beef on charcoal) and ugali. Sukuma wiki is a well known vegetable in East Africa. So long as there is sukuma wiki in the house, life goes on as normal. Chicken and beef can be a very expensive meal for most household in East Africa. That is why we love sukuma wiki with ugali.
Ingredients of cooking sukuma wiki
- Oil or fat -- 3 tablespoons
- Onion, chopped or minced -- 1
- Kale or collard greens, destemmed and finely chopped -- 2 pounds
- Tomatoes, chopped -- 2 cups
- Water or stock -- 1 cup
- Salt and pepper -- to taste
Heat the oil and onions in a pan until golden brown. Add Kale and salt simmer for 15 minutes.
Enjoy Sukuma Wiki with Ugali.
Nutrition consultant Yusuf Captano said the health benefits associated with kale included blocking the growth of cancer cells and reducing the risks of coronary artery disease.
“Kale, along with other vegetables contains dark vegetable compounds. These compounds play an important role in preventing the development of certain cancers,” said Dr Captano.
He advised that to remain healthy, people should eat kale two to three times a week.
However, the sukuma wiki must be cooked properly.
