Kale is one of leafy green vegetables many people know about its benefit, but many people actually do not know a good way to cook it. I was also one of them…until I was introduce to this food in Kenya.
One of Kenyan mama had told me that Sukuma means “to push” and wiki means “week”. So whole meaning of this dish is “pushing a week to survive until next payday” because this dish is so cheap! The nutritional benefit of this dish is still quite high: kale is a cabbage family (Brassicas) which helps the liver for its cleansing activity. kale is also high in beta carotene, vitamin C, iron, calcium, manganese and also a great source of fiber!
Because kale is finely chopped in this dish and sautéed with garlic & onion with flavorful spices, a hardy taste of kale is less noticed. Also you can add a quite lot of kale in one servings! I added chickpeas to add some more protein in this dish. You can add any other desired beans and vegetables!
Enjoy this dish with steamed brown rice or Ugari which is polenta like staple food this dish is originally served with.
- Kale 1 to half bunch, chopped in thin string pieces like coleslaw
- Tomato 1 medium, diced
- Cooked chickpeas or any other beans 1 cup
- Onion 1 medium, diced
- Garlic 2 cloves, chopped finely
- Fresh ginger 1 tsp, chopped finely
- Turmeric or curry powder 1/2 tsp
- Olive oil 1tbsp
- Cumin powder, salt and pepper a pinch
- In a frying pan, put olive oil, garlic, and ginger, saute until it starts to have a great aroma in medium heat .
- Add onion, continue sauteing until onion turns into golden colour. Add tomatoes and cooked it down to make a sauce.
- Add salt, pepper, cumin powder, and turmeric or curry powder, mixed the sauce well and add kale and chickpeas.
- Cook kale until it soften (about 10 min) and serve it on steamed brown rice.