Experience the vibrant flavors of Kenya with Managu, a traditional dish featuring the nutritious leaves of the nightshade plant. Sautéed with onions, tomatoes, and a blend of spices, this dish offers a taste of East African cuisine that's both exotic and comforting. Try it today for a culinary adventure!

Here's a recipe for Kenyan Managu:

Ingredients:

 - 500g fresh managu (nightshade leaves), washed and finely chopped

 - 2 tablespoons vegetable oil

 - 1 large onion, chopped

 - 2 tomatoes, chopped

 - 2 cloves garlic, minced

 - 1 teaspoon ground coriander

 - 1/2 teaspoon ground cumin

 - Salt and pepper to taste

Instructions:

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

2- Add the chopped onion and cook until translucent, about 5 minutes.

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

4- Add the chopped tomatoes, ground coriander, ground cumin, salt, and pepper. Cook, stirring occasionally, until the tomatoes are soft and pulpy, about 10 minutes.

5- Add the chopped managu to the pan and stir to combine with the tomato mixture.

6- Reduce the heat to low, cover the pan, and simmer for 15-20 minutes, or until the managu is tender.

7- Taste and adjust seasoning if necessary.

8- Serve hot as a side dish with rice or ugali. Enjoy your Kenyan Managu!

Nutritional Values:

Here are approximate nutritional values for the ingredients used in Kenyan Managu, per 100g:

500g Fresh Managu (Nightshade Leaves), Washed and Finely Chopped:

  - Calories: 120 kcal  

  - Fat: 2 g  

  - Carbohydrates: 24 g  

  - Protein: 12 g  

Benefits: Managu, also known as African nightshade, is rich in vitamins A, C, and E, which support eye health, boost immunity, and provide antioxidant benefits. It also contains iron and calcium, essential for blood health and bone strength. The leaves are high in dietary fiber, aiding in digestion and promoting a healthy gut.

2 Tablespoons Vegetable Oil:

  - Calories: 240 kcal  

  - Fat: 27 g  

  - Carbohydrates: 0 g  

  - Protein: 0 g  

Benefits: Provides essential fatty acids and helps in the absorption of fat-soluble vitamins. Vegetable oil is often used in cooking for its high smoke point and neutral flavor.

1 Large Onion, Chopped:

  - Calories: 45 kcal  

  - Fat: 0 g  

  - Carbohydrates: 11 g  

  - Protein: 1 g  

Benefits: Onions are rich in antioxidants and compounds that may support heart health, regulate blood sugar levels, and enhance immune function. They add flavor and aroma to the dish.

2 Tomatoes, Chopped:

  - Calories: 44 kcal  

  - Fat: 0 g  

  - Carbohydrates: 10 g  

  - Protein: 2 g  

Benefits: Tomatoes are an excellent source of vitamin C, potassium, folate, and lycopene, a powerful antioxidant that supports heart health and may reduce the risk of certain cancers. They add acidity and sweetness to the dish.

2 Cloves Garlic, Minced:

  - Calories: 9 kcal  

  - Fat: 0 g  

  - Carbohydrates: 2 g  

  - Protein: 0.4 g  

Benefits: Garlic is known for its immune-boosting properties and anti-inflammatory effects. It supports heart health and adds a robust flavor to dishes.

1 Teaspoon Ground Coriander:  

  - Calories: 5 kcal  

  - Fat: 0.3 g  

  - Carbohydrates: 1 g  

  - Protein: 0.3 g  

Benefits: Coriander seeds are rich in antioxidants, may help lower blood sugar levels, and have anti-inflammatory properties. They add a citrusy, nutty flavor to dishes.

1/2 Teaspoon Ground Cumin:  

  - Calories: 4 kcal  

  - Fat: 0.2 g  

  - Carbohydrates: 0.7 g  

  - Protein: 0.2 g  

Benefits: Cumin is rich in iron and has antioxidant and anti-inflammatory properties. It aids in digestion and may improve blood cholesterol levels. Adds a warm, earthy flavor to dishes.

Salt and Pepper to Taste: 

  - Calories: Negligible  

  - Fat: 0 g  

  - Carbohydrates: 0 g  

  - Protein: 0 g  

Benefits: Enhances flavor and seasoning. Use in moderation to manage sodium intake. Black pepper also contains antioxidants and may aid in digestion.

These values are approximate and may vary based on factors such as the specific variety of each ingredient and cooking methods.