Page 94 - Msingi Afrika Magazine Issue 9

AFRIKAN FOODS

Sukuma Wiki aka braised collard greens or Colewort is a very rustic African
dish, enjoyed in many parts of East African countries like Kenya, Tanzania-
just to name a few. It is a Swahili phrase meaning, “to stretch the week”.
Sukuma Wiki provides an excellent source of vitamins A, C, K & calcium.
Did you know a cup of Sukuma Wiki has zero fat and only about 36 cal-
ories? The fiber in this lovely vegetable not only aids in digestion, it also
keeps your liver healthy, lowers cholesterol and maintains ideal blood sug-
ar levels in your body.

Most people love cooking their greens for a prolonged amount of time,
which depletes the greens of their nutrients. I suggest cooking them for no
more than 5 min to make sure you get all the health benefits. This dish is
exceptionally delicious especially when paired with Ugali.

Ingredients Serving for 4
• 1-2 bunch of sukuma wiki (collard greens) chopped
• 1kg diced Grass fed beef
• 3 medium tomatoes chopped
• 2 medium carrots grated
• 4 garlic cloves grated
• 1 inch fresh ginger grated
• Olive oil (as you desire)
• 1-2 Tablespoon lemongrass powder
• 1 bunch fresh coriander chopped
• 1 teaspoon curry powder
• 1 juiced lime
• Pink Himalayan or sea salt to taste

METHOD
1. In a medium- large pot, add oil, onions and ginger, grated carrots, to-
matoes and sauté for about 5 minutes, stir it all together on high heat. Then
lower the heat and cover the pot allowing the onions and carrots to sweat
for about 5 minutes. This method allows the sweetness from the onions and
carrots to really come out.
2. Then add, curry, fresh coriander, salt and lemongrass powder and
continue stirring for about 2 minutes.
3. Add diced meat & stir until ingredients have been thoroughly com-
bined. Simmer for about 10 minutes or more. Throw in the chopped suku-
ma wiki and lemon juice. Continue cooking for another 5-7 minutes until
flavors have blended well and greens are cooked according to preference.
4. Remove from the heat and let it cool. Serve with Ugali

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