Kenya • Africa • easy • 20 mins
Kenya Ugali
Description
Ugali is a staple food in Kenya made from maize flour and water, forming a dense, dough-like consistency. It holds significant cultural importance as it is often served with various stews and vegetables, symbolizing unity and nourishment in communal meals.
Ingredients
- 2 cups maize flour (cornmeal)
- 4 cups water
- A pinch of salt (optional)
Instructions
- In a large pot, bring 4 cups of water to a boil.
- Once boiling, reduce the heat to medium and gradually add the maize flour while stirring continuously with a wooden spoon to prevent lumps.
- Continue stirring until the mixture thickens and begins to pull away from the sides of the pot, about 5-10 minutes.
- Once the ugali is firm and smooth, reduce the heat to low and cover the pot, allowing it to cook for an additional 5 minutes.
- Remove from heat and let it sit for a few minutes before serving.
- Serve hot, shaped into a round loaf, alongside your favorite stew or vegetables.
Nutritional Information
Calories: 220 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
⚠️ Allergens: gluten
Health Benefits
Ugali is primarily made from maize flour, which is rich in carbohydrates providing a good source of energy. It is gluten-free, making it suitable for individuals with gluten sensitivities. This dish is low in calories, promoting a feeling of fullness without excessive caloric intake, and aligns well with vegan and vegetarian diets, supporting diverse dietary preferences. Additionally, ugali is often served with nutrient-rich sides like vegetables or stews, enhancing its nutritional profile.
Cultural Significance
Ugali is a fundamental part of Kenyan cuisine and is often referred to as the ‘food of the people.’ It is a symbol of hospitality and is commonly shared among family and friends during meals, reinforcing social bonds.
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