Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Beef | 100g cooked | 250 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Spinach | 1 cup raw (30g) | 7 |
| Salt | 1 tsp (6g) | 0 |
| Meat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 pounds of greens (kale, collards, spinach, or similar), well cleaned and chopped in to large pieces
- 2 tbs flour
- juice of one lemon
- oil for frying
- 1 onion, chopped
- 2 - 3 tomatoes, chopped
- 1 green chill, chopped (optional)
- leftover cooked meat: beef, chicken, or similar (optional)
- salt
- chill powder
Directions
Bring two cups of water to a boil in a large pot.
Put greens in pot.
Cover and steam until greens are nearly tender.
While greens are cooking: combine flour, lemon juice, and a few spoonfuls of water in a small bowl or cup. Stir vigorously until mixture is smooth.
Remove greens from heat and drain.
Heat oil in a separate pan. Sauté the onion, tomatoes, and hot pepper together. Add spices to taste.
Add meat. Add flour-lemon juice mixture and stir until smooth.
Reduce heat. Add drained greens. Cover and simmer over low heat until greens are fully tender and sauce is thickened.
Make some Ugali to serve with your Sukuma Wiki.
Category:Kenyan Recipes
Category:Kenyan Vegetarian