Ugali with Sukuma Wiki Greens
Inspired by techniques from NYT Cooking and Serious Eats.
White maize meal cooked and pressed into a firm dome, served with greens cooked with onion, tomato and ginger.
Based on the listed ingredients, none of the 14 major EU allergens. Always check product labels.
Method
- 1
Mix. Stir the maize meal into the 700 ml cold water in the saucepan until smooth.
- 2
Cook. Set over medium heat, pour 240 ml of the extra water around the edge, part-cover and cook 6-8 min until bubbling; stir hard 2 min to smooth out.
- 3
Firm. Keep folding and pressing the mixture against the pan over medium-low heat 15-20 min, adding a splash of the remaining water only if it is too stiff, until it pulls cleanly from the sides and smells toasty; cover off the heat 5 min.
- 4
Greens. Meanwhile, fry the onion in the oil 5 min, add the tomatoes, ginger and salt for 5 min, then the greens for 8-10 min until tender.
- 5
Shape. Turn the ugali into a wet bowl, invert onto a plate to make a dome and serve with the greens.
Storage
Best fresh; keep the greens covered in the fridge for up to 2 days. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
EU nutrition claims
- Low saturated fat: 0.6 g saturated fat per 100 g, 2.7% of energy (limits ≤ 1.5 g and ≤ 10%)
- Low sugars: 2.6 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 2.2 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 186 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- heavy saucepan with lid
- sturdy wooden spoon
- large frying pan
- bowl
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 361 kcal |
| Protein | 8.2 g |
| Carbohydrate | 55.2 g |
| of which sugars | 4.8 g |
| of which free sugars | 0 g |
| Fat | 12.8 g |
| of which saturates | 1.1 g |
| Fibre | 8 g |
| Salt | 0.92 g |
Protein per 100 kcal
2.3 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
