Estimated Nutrition (whole recipe, rough)
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Spinach | 1 cup raw (30g) | 7 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Water | 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 cups maize (corn) flour
- Water as needed
- 2 tablespoons vegetable oil
- 1 small onion , finely chopped
- 1 cup chopped spinach , moringa leaves, or any leafy greens (optional)
- 1 teaspoon ground pepper (or to taste)
- Salt to taste
Directions
Place the corn flour in a large mixing bowl . Gradually stir in a small amount of water to moisten it slightly. The mixture should be crumbly like couscous, not sticky or dough-like.
Place the moistened corn flour in a steamer or colander over a pot of boiling water. Steam for 15–20 minutes until the corn flour becomes fluffy and cooked through.
In a large skillet , heat the vegetable oil over medium heat. Add the onions, and cook until they turn a golden brown.
Add the steamed corn flour to the pan with the onions. Add the chopped leafy greens (if using), pepper, and salt. Stir everything together to combine the flavors, cooking for an additional 10 minutes.
Serve hot with a side of spicy pepper sauce or fresh sliced tomatoes.