A complete Vegetarian Kenyan meal with humble staples like Ugali (corn meal mash), Sukumawiki (Collard Greens) and Githeri (corn and beans stew).
In Kenya, a staple traditional meal includes Ugali which is a corn meal mash, Sukumawiki which is a collard green stir fry, along with Githeri a corn and beans stew. Githeri is close to my heart, it was my all time favorite school lunch growing up. There is something so comforting and simple about this humble everyday vegetarian meal.
Ugali is like a thick cornmeal mash, similar to polenta or grits. It is a staple starch with a bland flavor therefore enjoyed with other dishes. Sukumawiki is a super healthy traditional stir fried collard greens made with simple onion and tomatoes. In Swahili, Sukuma means push and wiki means week; its a humble meal to push through the week. Githeri is a vegetable stew typically with corn, beans, carrots and potatoes in a tomato gravy. Some add beef to the stew but it is completely optional. Together this makes a complete filling and healthy vegetarian meal.
Check out the recipes below for all 3, enjoy a traditional Kenyan meal.
Makes 4 servings
Time: 1 hour for all 3 dishes (Ugali 15 mins, Sukumawiki 15 mins, Githeri 30 mins)
1. Ugali (Corn Meal Mash)
Ingredients:
- 3 1/2 cups hot water
- 1 cup white corn meal (yellow is ok if you cannot find it, traditionally white is used). Do not use corn starch.
- 1/2 tsp salt
- 2 tbsp butter (not traditional, but it gives a nice richness to finish off)
Method:
- In a pot, on high heat boil the water to a rolling boil, about 5 mins
- Turn heat to medium, add corn meal, butter and salt
- With a heavy wooden spoon, stir well to ensure no lumps and keep stirring and mashing to a smooth consistency. It will thicken up to a stiff mashed potato level.
- Cook and keep stirring for 10 mins. It should become a stiff dough like ball. This takes some elbow grease for stirring to get a smooth lump free consistency. Consistency is easy to adjust add water or more corn meal to make it thicker or thinner.
2. Sukuma wiki (Collard Greens)
Ingredients:
- 1 cup diced tomatoes
- 1 cup diced onion
- 2 tbsp oil
- 1 bunch or 3 cups of thinly sliced/shredded collard greens. (Be sure to cut out the large center rib in each leaf)
- 1/2 tsp salt
- Optional: 1 tsp diced garlic. (This is not traditional, but gives great flavor)
- Optional: 1 buillon cube for flavoring
Method:
- In a pan, on medium heat, add oil and onion. Cook for 3 mins till onion is translucent
- Add garlic, tomatoes, salt. Cook for 3 mins till tomatoes are softened
- Add collard greens and stir all together. As it cooks and wilts, it will shrink.
- Crumble the buillon cube into the pan or dissolve in 2 tbsp of hot water before adding to the pan.
- Cook for 5-8 mins till it all comes together. Do not over cook as you will lose the color, it will become less green and more brown.
Ingredients:
- 1/2 cup small diced onion
- 1 cup small diced tomatoes
- 1/2 cup medium sized diced carrots (1/2″ cubes)
- 1 cup potatoes, pealed and large cubes (2″)
- 1 cup total of corn, white navy beans, red kidney beans. (Any ratio you have). You can use canned to make the cooking faster. If using fresh, soak overnight and cook in pressure cooker for 1 hour till done.
- 1 tsp salt (adjust if there is already salt in bullion cubes before adding)
- 2 tbsp tomato paste
- 2 tbsp oil
- 2 buillon cubes (vegetarian or beef flavored).
- 1 cup water
- Optional: 1 tbsp crushed ginger and garlic
- Optional: 1 fresh chili diced or keep whole for less spicy taste
- Optional: 1 tsp cumin powder
Method:
- In a pot on medium high heat, add oil and onions. Stir fry for 3 mins till onions are softened.
- Stir in ginger garlic and chili
- Add in tomatoes, cover and cook for 5 mins. With the wooden spoon crush the tomatoes in the pan.
- Add tomato paste, bullion cubes, cumin, potatoes, carrots and water. Cover and cook for 5 mins
- Add corn and beans, cover and cook for 10 mins for everything to come together.
- Taste and add salt accordingly
Tips and Tricks
- The Ugali is very forgiving, add hot water or more corn meal to get the consistency right. It should resemble a thick corn meal. If leftovers get dry, just add hot water when reheating.
- For a different variation of the Githeri, add 1 cup of coconut milk to the dish to give it a creamy gravy texture.
- You can adjust the gravy ratio of the Githeri by adding more tomatoes and water if you like is more soupy.
- In the Githeri, you can also add beef chunks or leave it vegetarian if you like. You can also use beef stock or beef cubes to give it added flavor.
- To add flavor to the Sukumawiki, you can add small chopped pieces of meat as you like.
- For a traditional coastal Kenyan breakfast, see recipes for Mahambri (fried triangular bread) and Bharazi (pigeon pea curry in coconut milk).