Muriwo, or vegetables, are greens that can be cooked alone or with meat. They signify regrowth after grazing and can be paired with relishes for flavor.

Ingredients:

1. Grilled or cooked vegetables such as spinach, zucchini, or carrots.

2. Chopped onions.

3. Vegetable oil.

4. Salt and black pepper to taste.

5. Lemon juice.

6. Diced tomatoes (optional).

7. Chopped chili peppers (optional).

Instructions:

1. Heat vegetable oil in a pan over medium heat and add chopped onions. Stir until the onions are translucent.

2. Add the grilled or cooked vegetables and sauté with the onions for 5-7 minutes.

3. Season with salt and black pepper to taste and continue cooking for an additional 2 minutes.

4. Add lemon juice and mix well.

5. Serve the salad cold with diced tomatoes and chopped chili peppers if desired.

Notes:

- Any available vegetables can be used, such as spinach, zucchini, carrots, or others.

- Adjust the amount of lemon juice and chili peppers according to personal preference.

- Additional spices like cumin or coriander can be added for extra flavor if desired.

- This salad can be served cold as a light meal or as a side dish with main courses.

Experience the vibrant flavors of Muriwo, a versatile dish that celebrates the regenerative power of greens. Whether cooked solo or paired with savory meats, Muriwo embodies freshness and nourishment. Explore the essence of wholesome cooking with these essential greens.

Nutrition Value

1. Grilled or cooked vegetables (e.g., spinach, zucchini, carrots):

  - Calories: Varies depending on the type and quantity of vegetables.

  - Carbohydrates: Varies but generally low.

  - Protein: Varies but generally low to moderate.

  - Fat: Varies but generally low.

  - Sodium: Low.

  - Minerals and vitamins: Rich in vitamins A, C, K, and minerals like potassium, magnesium, and iron.

  - Nutritional benefits: Provides fiber, antioxidants, and essential nutrients for overall health.

2. Chopped onions:

  - Calories: Approximately 44 calories per 100 grams.

  - Carbohydrates: Around 10 grams.

  - Protein: About 1.1 grams.

  - Fat: Around 0.1 grams.

  - Sodium: Low.

  - Minerals and vitamins: Contains vitamin C, B vitamins, and minerals like potassium and phosphorus.

  - Nutritional benefits: Provides antioxidants, supports immune health, and adds flavor to dishes.

3. Vegetable oil:

  - Calories: About 120 calories per tablespoon.

  - Carbohydrates: 0 grams.

  - Protein: 0 grams.

  - Fat: Approximately 14 grams of mainly unsaturated fats.

  - Sodium: Very low.

  - Nutritional benefits: Contains healthy fats, like omega-3 and omega-6 fatty acids, and vitamin E.

4. Salt and black pepper:

  - Calories: Negligible.

  - Carbohydrates: Negligible.

  - Protein: Negligible.

  - Fat: Negligible.

  - Sodium: Provides sodium.

  - Nutritional benefits: Adds flavor but should be used in moderation due to high sodium content.

5. Lemon juice:

  - Calories: About 4 calories per tablespoon.

  - Carbohydrates: Approximately 1 gram.

  - Protein: Negligible.

  - Fat: Negligible.

  - Sodium: Very low.

  - Minerals and vitamins: Contains vitamin C and small amounts of potassium and folate.

  - Nutritional benefits: Adds tangy flavor, boosts vitamin C intake, and aids digestion.

6. Diced tomatoes:

  - Calories: Around 18 calories per 100 grams.

  - Carbohydrates: Approximately 4 grams.

  - Protein: About 0.9 grams.

  - Fat: Around 0.2 grams.

  - Sodium: Low.

  - Minerals and vitamins: Rich in vitamin C, vitamin K, potassium, and antioxidants like lycopene.

  - Nutritional benefits: Supports heart health, provides antioxidants, and enhances flavor.

7. Chopped chili peppers:

  - Calories: Varies depending on the type and quantity.

  - Carbohydrates: Varies.

  - Protein: Varies.

  - Fat: Varies.

  - Sodium: Varies.

  - Minerals and vitamins: Contains vitamin C, vitamin A, and capsaicin (active compound in chili peppers).

  - Nutritional benefits: May boost metabolism, provide antioxidants, and add spiciness to dishes.