Kenyan Sukuma Wiki (Braised Collard Greens)
Kenya's everyday leafy-green dish: collard greens braised with onion and tomato, served with ugali.
✍️ Veg.Pub EditorialPublished 2026-06-02👁 70 views
Calories
200
kcal
Servings
2
Prep time
20
min
Diet
vegan
🧺 Ingredients
- Collard greens300g · Swap: kale
- Onion1
- Tomatoes2
- Garlic2 cloves
- Ground cumin1 tsp
- Vegetable oil2 tbsp
- Lemon juice1 tbsp
- Saltto taste
👩🍳 Steps
- 1Remove the tough stems from the greens; wash and slice the leaves into thin ribbons
- 2Slice the onion, dice the tomatoes and mince the garlic
- 3Heat oil and saute the onion and garlic
- 4Add the tomatoes and cumin and cook until the tomatoes soften and release their juice
- 5Add the greens and stir, then add a splash of water, cover and braise 5-8 minutes until tender
- 6Finish with lemon juice and salt; serve with ugali or rice
📊 Nutrition
| Protein | 6g |
| Iron | 3.5mg |
| Calcium | 200mg |
| Fiber | 6g |
Introduction
Sukuma wiki means 'to stretch the week' in Swahili and is Kenya's everyday leafy-green dish. Collard greens are thinly sliced and quickly braised with onion and tomato until tender and fresh-tasting, traditionally eaten by hand alongside ugali, a maize porridge.
Wellness Benefits
- Dark leafy greens are rich in calcium, iron and vitamin K to support strong bones
- Leafy greens are cooling in nature and help with digestion
- Tomato provides vitamin C to aid absorption of plant-based iron
- Onion and garlic aid digestion while lemon juice adds a fresh lift
Nutrition Highlights
- Low in calories yet high in fiber, filling and refreshing for everyday light meals
- Notably high in calcium per serving, a great plant-based source
- Quick cooking preserves more of the water-soluble vitamins
Tips
- The stems can be tough; remove them and keep the tender leaves for a better texture
- Finish with lemon juice to lift the flavor and help iron absorption
- Add a little crushed peanut or some beans to boost the protein and aroma
Author: Veg.Pub Editorial
Source: 改编自各国传统素食 · License: 原创改编
