Sukuma Wiki
East African • Kenya
About Sukuma Wiki
Sauteed collard greens or kale with onions, tomatoes, and spices, commonly paired with ugali.
How to Make Sukuma Wiki (Traditional & Healthy Version)
Sukuma Wiki is a beloved East African vegetable dish known for its simplicity, nutrition, and versatility. Its name, which means 'to push the week' in Swahili, reflects its role as an affordable, nourishing staple that helps families stretch their meals throughout the week. Primarily made with collard greens sautéed with onions, tomatoes, and a touch of spice, Sukuma Wiki is a perfect representation of East African homestyle cooking. The taste is earthy, slightly tangy from the tomatoes, and enhanced by subtle spices, making it appealing to both adults and children. Sukuma Wiki is a mainstay in Kenyan homes and across East Africa, served alongside ugali (maize porridge) or as a light vegan entrée. It's a great choice for anyone looking for a quick, healthy, and delicious meal packed with plant-based nutrients. Whether you're new to African cuisine or seeking a wholesome addition to your diet, Sukuma Wiki offers both tradition and nutrition on a plate.
Ingredients(for 1 bowl (about 175g) cooked Sukuma Wiki)
- 4 cups, chopped Collard greens (Sukuma Wiki) (fresh, washed and drained)
- 1 medium Onion (finely sliced)
- 2 medium Tomato (diced)
- 1 tablespoon Sunflower oil (or any neutral vegetable oil)
- 2 cloves Garlic (minced)
- 1/2 teaspoon Salt (to taste)
- 1/4 teaspoon Black pepper (freshly ground)
- 1 teaspoon Lemon juice (freshly squeezed) - optional
- 1 small Green chili (finely chopped, optional for heat) - optional
- 1 tablespoon Coriander leaves (chopped, for garnish) - optional
Instructions
- 1
Wash collard greens thoroughly under running water. Remove tough stems and chop the leaves into thin ribbons.
5 minutes
Soak greens in water for a few minutes to remove grit.
- 2
Heat sunflower oil in a large skillet over medium heat. Add sliced onions and sauté until soft and translucent.
4 minutes
Stir regularly to avoid burning the onions.
- 3
Add minced garlic and green chili (if using) to the pan. Sauté for another minute until fragrant.
1 minute
Lower the heat to prevent garlic from browning.
- 4
Add diced tomatoes and cook until they soften and release their juices, about 3 minutes.
3 minutes
Mash tomatoes gently with a spoon for a saucy base.
Why This Dish is Healthy
This dish is vegan, gluten-free, and uses whole, fresh ingredients. The high fiber content supports satiety and digestive wellness, while the abundance of vitamins and minerals helps meet daily nutritional needs. With only 78 calories per serving and a balanced macronutrient profile, Sukuma Wiki is ideal for those seeking nutritious, plant-based meals without sacrificing authentic flavor.
Sukuma Wiki is a powerhouse of nutrition, offering a low-calorie yet filling meal. It's rich in dietary fiber, plant-based protein, and complex carbohydrates, supporting digestive health and sustained energy. Collard greens deliver vitamins A, C, and K, essential for immune function and bone health, while also providing calcium, iron, and antioxidants. The use of minimal oil keeps the fat content low, making this dish suitable for weight management and heart health.
Pro Tips
- 💡Tip 1: Use fresh, young collard greens for the most tender and flavorful result.
- 💡Tip 2: Add a splash of lemon or lime at the end to brighten the flavors and boost nutrient absorption.
- 💡Tip 3: For meal prep, chop greens in advance and store in the fridge to save time on busy days.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave, adding a splash of water if needed to prevent drying out.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 78.0 kcal |
| Protein | 3.4 g |
| Carbohydrates | 8.4 g |
| Total Fat | 3.5 g |
| Fiber | 3.1 g |
