Eswatini (Swaziland) • Africa • easy • 30 mins
Eswatini (Swaziland) Morogo
Description
Morogo is a traditional dish made from wild spinach or other leafy greens, often enjoyed as a staple in Eswatini. It holds cultural significance as a source of nutrition and is commonly prepared during the harvest season, reflecting the community’s connection to the land and its bounty.
Ingredients
- 500g morogo (wild spinach or any local leafy greens)
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons vegetable oil
- Salt to taste
- Pepper to taste
- 1 cup water or vegetable broth
Instructions
- Rinse the morogo thoroughly under cold water 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, about 5 minutes.
- Stir in the minced garlic and cook for an additional minute until fragrant.
- Add the morogo to the pot, stirring well to combine with the onions and garlic.
- Pour in the water or vegetable broth, and season with salt and pepper.
- Cover the pot and let it simmer for about 15-20 minutes, or until the morogo is tender.
- Stir occasionally and adjust seasoning as needed.
- Once cooked, serve warm as a side dish or with a starch like maize porridge.
Nutritional Information
Calories: 80 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
Health Benefits
Morogo is rich in essential vitamins and minerals, particularly vitamins A, C, and K, which support immune function and bone health. The dish is low in calories and high in dietary fiber, promoting digestive health and aiding in weight management. The inclusion of garlic and onion adds anti-inflammatory properties and enhances heart health. Additionally, as a vegan and gluten-free option, it caters to diverse dietary needs while celebrating traditional Eswatini cuisine.
Cultural Significance
Morogo is not only a nutritious dish but also a representation of the Swazi people’s reliance on indigenous plants and their agricultural practices. It is often gathered from the wild, showcasing the community’s deep-rooted relationship with nature.
Explore More Recipes
🌍 More Eswatini (Swaziland) Recipes – Discover authentic dishes from Eswatini (Swaziland)
🗺️ More Africa Cuisine – Explore recipes from across Africa
🥗 More gluten-free Recipes – Browse our gluten-free collection
👨🍳 Similar Difficulty Recipes – Find more easy recipes
🔍 Browse All Recipes – Search our complete collection of 1,000+ African and Caribbean recipes