Namibia • Africa • easy • 30 mins
Namibia Morogo
Description
Morogo is a traditional dish made from wild spinach, often foraged in Namibia. It holds cultural significance as a staple food that reflects the connection to the land and the importance of indigenous plants in the diet of many Namibian communities.
Ingredients
- 500g morogo (wild spinach or any local leafy greens)
- 2 tablespoons vegetable oil
- 1 onion, chopped
- 2 tomatoes, chopped
- 1 teaspoon salt
- 1 teaspoon ground black pepper
- 1 cup water
- Optional: 1 chili pepper, chopped for heat
Instructions
- Begin by thoroughly washing the morogo to remove any dirt or grit.
- In a large pot, heat the vegetable oil over medium heat.
- Add the chopped onion and sauté until translucent.
- Stir in the chopped tomatoes and cook until they soften.
- Add the morogo to the pot, along with salt, black pepper, and the optional chili pepper.
- Pour in the water and stir well.
- Cover the pot and let it simmer for about 15-20 minutes, or until the morogo is tender and cooked through.
- Adjust seasoning to taste and serve hot.
Nutritional Information
Calories: 120 per serving
Servings: 4
Dietary: dairy-free, gluten-free, vegan, vegetarian
Health Benefits
Morogo is rich in vitamins A, C, and K, providing essential nutrients that support immune function and eye health. The dish is low in calories and high in fiber, promoting digestive health and satiety. Additionally, the use of local leafy greens contributes to sustainable eating practices, while its vegan and gluten-free nature makes it suitable for various dietary preferences.
Cultural Significance
Morogo is not only a source of nutrition but also represents the traditional knowledge of foraging and the use of local ingredients, which is vital in Namibian culture. It is often prepared in households and reflects the communal aspect of cooking and sharing meals.
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