Botswana Morogo is a traditional and nutrient-dense vegetable dish popular in Botswana and other African regions. Made with Morogo, also known as African spinach, this dish is rich in vitamins, minerals, and antioxidants. It is known for its slightly bitter taste and tender texture, and can be served as a side dish or main course.
Morogo, a staple in African diets, is valued for its nutritional benefits and versatility. Botswana Morogo showcases the region's culinary traditions with simple, flavorful ingredients and cooking methods.
Ingredients:
- 1-2 bunches of fresh Morogo (or spinach)
- 1 large onion, chopped
- 2 large tomatoes, chopped
- 1 tablespoon vegetable oil
- 2 cloves garlic, minced
- 1 teaspoon salt
- 1 teaspoon ground black pepper
- 1 teaspoon paprika
Instructions:
1. Prepare Morogo:
- Wash Morogo thoroughly, removing any tough stems or wilted leaves. Chop the leaves into small pieces.
2. Sauté Aromatics:
- Heat vegetable oil in a large pot or saucepan over medium-high heat. Add chopped onion and minced garlic, cooking until the onion becomes translucent.
3. Cook Tomatoes:
- Add chopped tomatoes to the pot and stir. Cook for a few minutes until tomatoes are softened.
4. Add Morogo:
- Add the chopped Morogo leaves to the pot, stirring well. Cook for 5-7 minutes, stirring occasionally, until Morogo leaves are wilted and tender.
5. Season and Simmer:
- Season with salt, ground black pepper, and paprika. Stir well and let the dish simmer on low heat for 5-10 minutes, occasionally stirring, until fully cooked.
6. Serve:
- Serve Botswana Morogo hot as a side dish or as a main course with rice or other grains.
Notes:
- Substitute Morogo with other leafy greens such as kale or collard greens if necessary.
- For added spice, incorporate chopped chili peppers or hot sauce to taste.
Nutrition Value:
1. 1-2 bunches of fresh Morogo (or spinach)
- Calories: Approximately 40 per 100 grams
- Carbohydrates: 4 grams per 100 grams
- Protein: 3 grams per 100 grams
- Fat: 0.5 grams per 100 grams
- Sodium: 60 milligrams per 100 grams
- Cholesterol: 0 milligrams
- Vitamins: Rich in vitamins A, C, K, and several B vitamins
- Minerals: High in iron, calcium, magnesium, and potassium
- Nutritional Benefit: Morogo is packed with vitamins and minerals that support overall health, including boosting immune function, enhancing bone health, and providing antioxidants.
2. 1 large onion, chopped
- Calories: Approximately 45 per 100 grams
- Carbohydrates: 11 grams per 100 grams
- Protein: 1 gram per 100 grams
- Fat: 0.1 grams per 100 grams
- Sodium: 4 milligrams per 100 grams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin C and some B vitamins
- Minerals: Provides potassium and small amounts of calcium and iron
- Nutritional Benefit: Onions are known for their antioxidant and anti-inflammatory properties, supporting heart health and enhancing flavor without adding fat.
3. 2 large tomatoes, chopped
- Calories: Approximately 18 per 100 grams
- Carbohydrates: 3.9 grams per 100 grams
- Protein: 0.9 grams per 100 grams
- Fat: 0.2 grams per 100 grams
- Sodium: 5 milligrams per 100 grams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin C and vitamin A (through beta-carotene)
- Minerals: Contains potassium and small amounts of iron
- Nutritional Benefit: Tomatoes are rich in antioxidants like lycopene, which may help reduce the risk of chronic diseases and improve skin health.
4. 1 tablespoon vegetable oil
- Calories: Approximately 120 per tablespoon
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 14 grams per tablespoon (mostly unsaturated fats)
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: May contain vitamin E (depending on the oil used)
- Minerals: Generally minimal
- Nutritional Benefit: Vegetable oil provides essential fatty acids that support heart health, though it should be used in moderation due to its high calorie content.
5. 2 cloves garlic, minced
- Calories: Approximately 4 per clove
- Carbohydrates: 1 gram per clove
- Protein: 0.2 grams per clove
- Fat: 0 grams
- Sodium: 1 milligram per clove
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin C and some B vitamins
- Minerals: Provides small amounts of calcium, potassium, and iron
- Nutritional Benefit: Garlic is known for its antibacterial and anti-inflammatory properties, which may support immune function and cardiovascular health.
6. 1 teaspoon salt
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 2,300 milligrams per teaspoon
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: Sodium
- Nutritional Benefit: Salt is essential for fluid balance and nerve function, but should be consumed in moderation to avoid high blood pressure.
7. 1 teaspoon ground black pepper
- Calories: Approximately 6 per teaspoon
- Carbohydrates: 1.5 grams per teaspoon
- Protein: 0.2 grams per teaspoon
- Fat: 0.1 grams per teaspoon
- Sodium: 1 milligram per teaspoon
- Cholesterol: 0 milligrams
- Vitamins: Contains some vitamin K
- Minerals: Provides iron and small amounts of calcium and potassium
- Nutritional Benefit: Black pepper contains piperine, which may enhance nutrient absorption and have antioxidant properties.
8. 1 teaspoon paprika
- Calories: Approximately 6 per teaspoon
- Carbohydrates: 1.2 grams per teaspoon
- Protein: 0.3 grams per teaspoon
- Fat: 0.3 grams per teaspoon
- Sodium: 1 milligram per teaspoon
- Cholesterol: 0 milligrams
- Vitamins: Provides vitamin A
- Minerals: Contains iron
- Nutritional Benefit: Paprika is rich in antioxidants and can add flavor and color to dishes while providing some health benefits.
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