Kenyan-Style Kale and Tomatoes Recipe

Looking for an easy Kenyan-Style Kale and Tomatoes recipe? Learn how to make Kenyan-Style Kale and Tomatoes using healthy ingredients.


Submitted by bigjay747

Makes 4 servings



In Kenya, this dish is called sukuma wiki, named after the dark, leafy greens from which it's made. The name translates roughly to "push the week," implying the ingredient's stellar ability to stretch meals, making them last to the end of the week. Throughout the country, the popular dish is eaten without utensils, with chapati (a variety of flatbread) or ugali (a type of cornmeal mush) used to scoop up bites instead. This recipe was inspired by a Whole Planet Foundation microcredit client.

Recipe Ingredients for Kenyan-Style Kale and Tomatoes

2 teaspoons canola oil
1 yellow onion, chopped
1 pepper, jalapeno, stemmed, seeded and finely chopped (optional)
3 tomatoes, ripe but firm, cored and chopped
1 lb kale or collard greens (2 bunches), ribs removed, leaves thinly sliced
1/2 cup water
2 tablespoons lemon juice
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper

Recipe Directions for Kenyan-Style Kale and Tomatoes

  1. Heat oil in a large pot over medium heat. Add onion and jalapeņo (if using) and cook, stirring often, until softened and golden brown, 7 to 8 minutes. Add tomatoes and cook until collapsed and juicy, about 10 minutes more.

  2. Add kale, water, lemon juice, salt and pepper, toss once or twice, cover and simmer, stirring occasionally, until kale is tender and flavors have come together, 10 to 15 minutes. Spoon into bowls and serve.

Categories

Tomatoes, Vegetables, Side Dish, African

Nutrition Facts
Serving Size 273.2g
Amount Per Serving
Calories
107
Calories from Fat
30
% Daily Value*
Total Fat
3.3g
5%
Saturated Fat
0.3g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
173mg
7%
Potassium
777mg
22%
Total Carbohydrates
18.3g
6%
Dietary Fiber
3.9g
16%
Sugars
3.8g
Protein
4.9g
Vitamin A 364% Vitamin C 256%
Calcium 17% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in calcium
  • High in dietary fiber
  • High in iron
  • Very high in manganese
  • High in magnesium
  • Very high in potassium
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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