Sukuma Wiki, a popular Kenyan dish, is made from collard greens sautéed with onions, tomatoes, and a blend of spices. This nutritious and flavorful meal is often served with ugali, a maize porridge, and is a staple in Kenyan cuisine. Learn how to make this traditional dish at home with our easy-to-follow recipe.

Here's a simple recipe for Kenyan Sukuma Wiki:

Ingredients:

 - 1 bunch of collard greens (about 500g), washed and chopped

 - 2 tablespoons vegetable oil

 - 1 onion, finely chopped

 - 2 tomatoes, chopped

 - 2 cloves garlic, minced

 - 1 teaspoon grated ginger

 - 1 teaspoon ground cumin

 - 1 teaspoon ground coriander

 - 1/2 teaspoon turmeric

 - Salt and pepper to taste

 - Water, as needed

Instructions:

1- Heat the vegetable oil in a large pan over medium heat.

2- Add the chopped onion and sauté until softened, about 5 minutes.

3- Stir in the minced garlic and grated ginger, and cook for another minute.

4- Add the chopped tomatoes and cook until they start to break down, about 5 minutes.

5- Stir in the ground cumin, ground coriander, turmeric, salt, and pepper.

6- Add the chopped collard greens to the pan and stir to combine with the spices.

7- Cook the collard greens, stirring occasionally, until they are tender, about 15-20 minutes. If the pan becomes too dry, add a little water.

8- Taste and adjust the seasoning if needed.

9- Serve the Sukuma Wiki hot as a side dish with ugali or rice. Enjoy!

Nutritional Values:

Here are the approximate nutritional values for the main ingredients in Sukuma Wiki, based on common nutritional data:

1 Bunch of Collard Greens (About 500g):

  - Calories: 120 kcal

  - Fat: 1.5 g

  - Carbohydrates: 25 g

  - Protein: 8 g

Benefits: Collard greens are rich in vitamins A, C, and K, and provide dietary fiber, calcium, and antioxidants. They support bone health, immune function, and digestion.

2 Tablespoons Vegetable Oil:

  - Calories: 240 kcal

  - Fat: 28 g

  - Carbohydrates: 0 g

  - Protein: 0 g

Benefits: Adds richness and helps in cooking. Provides essential fatty acids. Choose a healthy oil and use in moderation to manage calorie and fat intake.

1 Onion, Finely Chopped:

  - Calories: 45 kcal

  - Fat: 0 g

  - Carbohydrates: 11 g

  - Protein: 1 g

Benefits: Adds flavor and contains antioxidants. Supports heart health and may help regulate blood sugar levels.

2 Tomatoes, Chopped:

  - Calories: 30 kcal

  - Fat: 0.2 g

  - Carbohydrates: 7 g

  - Protein: 1 g

Benefits: Rich in vitamins C and A, potassium, and lycopene. Supports heart health and immune function.

2 Cloves Garlic, Minced:

  - Calories: 8 kcal

  - Fat: 0 g

  - Carbohydrates: 2 g

  - Protein: 0.4 g

Benefits: Contains compounds with anti-inflammatory and antimicrobial properties. Adds flavor and supports immune health.

1 Teaspoon Grated Ginger:

  - Calories: 2 kcal

  - Fat: 0 g

  - Carbohydrates: 0.5 g

  - Protein: 0 g

Benefits: Contains gingerol, which has anti-inflammatory and antioxidant effects. Adds flavor and supports digestive health.

1 Teaspoon Ground Cumin:

  - Calories: 8 kcal

  - Fat: 0.5 g

  - Carbohydrates: 1 g

  - Protein: 0.4 g

Benefits: Provides antioxidants and aids digestion. Adds a warm, earthy flavor.

1 Teaspoon Ground Coriander:

  - Calories: 6 kcal

  - Fat: 0.3 g

  - Carbohydrates: 1 g

  - Protein: 0.3 g

Benefits: Contains antioxidants and may aid in digestion. Adds a citrusy flavor.

1/2 Teaspoon Turmeric:

  - Calories: 4 kcal

  - Fat: 0.1 g

  - Carbohydrates: 1 g

  - Protein: 0.2 g

Benefits: Contains curcumin, which has anti-inflammatory and antioxidant properties. Adds color and flavor.

Salt and Pepper to Taste:

  - Calories: Negligible

  - Fat: 0 g

  - Carbohydrates: 0 g

  - Protein: 0 g

Benefits: Enhances flavor. Use in moderation to manage sodium intake and control flavor.

Water, As Needed:

  - Calories: 0 kcal

  - Fat: 0 g

  - Carbohydrates: 0 g

  - Protein: 0 g

Benefits: Helps to cook and soften the collard greens.

Please note that these values are approximate and can vary based on factors such as cooking methods and specific varieties of the ingredients.