Sukuma Wiki: The Multi-nutritional Food From East Africa You Need To Try

Sukuma Wiki is an East African dish usually containing collard greens, chile-flecked ground meat, and tomatoes served with cornmeal or mashed plantain. The literal translation of the phrase ‘sukuma wiki’ is to “push the week” or “stretch the week”. It is a vegetable that is generally affordable and available all-year round in this region. It forms part of the staple dish in this region together with Ugali or Sima

Health Benefits Of Sakuna Wiki

The health benefits of the dish are numerous, ranging from glowing and healthy skin, to managing one’s weight and warding off illnesses. The very rich in iron Sukuma Wiki helps the body produce a healthy amount of blood. It is also highly concentrated in minerals that are very effective at warding off disease and keeping the skin rejuvenated. It is known for its super ability to fight cancer and boost immunity.

Collard greens are rich in vitamin K which is very helpful in preventing colon, rectal and ovarian cancer. It contains Omega-3 fatty acids found in the vegetable which can help prevent autoimmune disorders and conditions such as asthma, and alleviate arthritis. The minerals found in the greens helps the skin maintain its elasticity, thereby making the skin glow and healthy

As a zero fat vegetable, Sukuma Wiki is a great source of energy and is rich in fibre which aids digestion. It is perfect when used for detoxification or when one’s watching weight.

Sukuma Wiki: The Multi-nutritional Food From East Africa You Need To Try 1

Sukuma Wiki with Mashed Potatoes. Photo Credit: Getty

How To Make Sakuna Wiki

The recipes to cook this dish are:

A. For the Matoke (Mashed Plantain/Potatoes)
4 slightly ripe plantains, peeled and sliced 12” thick/ 6potatoes
3 tbsp. unsalted butter
2 cloves garlic, thinly sliced
1 small green bell pepper, stemmed, seeded, and roughly chopped
1 small yellow onion, thinly sliced
1 tsp. curry powder
14 tsp. coriander seeds
14 tsp. cumin seeds
1 cup beef stock
13 cup roughly chopped cilantro
1 plum tomato, cored and roughly chopped
Kosher salt and freshly ground black pepper, to taste
B. For The Stew:
2 tbsp. canola oil
1 lb. boneless beef chuck, trimmed and cut into 14” pieces
Kosher salt and freshly ground black pepper, to taste
2 medium yellow onions, minced
1 small red bell pepper, stemmed, seeded, and minced
1 tsp. curry powder
1 tsp. hot paprika
2 cloves garlic, mashed into a paste
1 (2″) piece ginger, peeled and mashed into a paste
3 canned whole peeled tomatoes, crushed by hand
12 cherry tomatoes, quartered
1 bunch spinach, tough stems trimmed, leaves thinly sliced
Small red and green Thai chiles, stemmed and thinly sliced for serving (optional)
The Matoke: Stir plantains/potatoes, lemon juice, and 3 cups boiling water in a bowl; when water is cool, drain plantains/potatoes and set aside. Melt butter in a 4-qt. saucepan over medium-high heat. Cook garlic, bell pepper, and onion until soft, 8–10 minutes. Add curry, coriander, and cumin; cook until fragrant, 1–2 minutes. Add reserved plantains, the stock, cilantro, tomato, salt, and pepper; boil. Reduce heat to medium; cook, slightly covered, until plantains are very tender, about 20 minutes. Uncover and lightly mash, then keep warm.
The Stew: Heat oil in an 8-qt. saucepan over medium-high heat. Season beef with salt and pepper and add to pan all at once; cook until browned, 6–8 minutes. Push meat to one side of pan. Add onions and bell pepper; cook until soft, 3–4 minutes. Add curry, paprika, garlic, and ginger; cook until fragrant, 1–2 minutes. Add crushed tomatoes; simmer. Stir in cherry tomatoes, spinach, salt, and pepper; cook until spinach is wilted, 2–3 minutes. Serve with matoke and sliced chiles.
Sukuma Wiki: The Multi-nutritional Food From East Africa You Need To Try 2Sukuma Wiki, served with Cornmeal. Photo Credit: Getty


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