Recipes · Kenyan · Main Courses
Ugali
One serving has 290 kcal and 7 g protein, and at least a fifth of a woman's daily need of thiamin (107%), riboflavin (58%), niacin (57%), iron (38%), folate (32%) and pyridoxine (29%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (240 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Hindu Vegetarian, Kosher, Halal, Buddhist
Ingredients
- 80 g Corn flour, masa, enriched, white
- 160 g Water, tap
Method
- Pour 480g of water into a deep pan with a handle. Place the pan over medium heat and allow the water to come to a boil.
- - Once the water starts to boil, sprinkle about 15g (1 tablespoon) of maize meal into the boiling water. This helps to prevent lumps from forming. - Gradually add the remaining maize meal (225g) while continuously stirring with a strong wooden spoon. Stirring constantly is crucial to avoid lumps.
- Keep stirring the mixture vigorously, pressing it against the sides of the pan to break up any lumps. As the mixture thickens, it will become more challenging to stir, but continue mixing and breaking up the lumps.
- - As the mixture thickens further, it will start to pull away from the sides of the pan. This indicates that the ugali is almost ready. - Allow the ugali to cook for an additional 2-3 minutes, ensuring it is well-cooked and has a smooth consistency.
- You can either transfer the ugali directly to a serving platter or shape it using a bowl: - Direct Transfer: Place a plate over the pan and carefully turn it upside down to transfer the ugali onto the plate. - Shaping with a Bowl: Transfer the ugali to a small heatproof bowl, pat it down into shape, place a plate over the bowl, and turn it over to release the ugali onto the plate. Serve the piping hot ugali with your favorite stew or curry.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 290 kcal | 14% |
| Carbohydrates | 61.3 g | |
| Water | 168 mL | |
| Fiber | 5.1 g | 17% |
| Protein | 6.8 g | 14% |
| Tryptophan | 0.05 g | |
| Threonine | 0.2 g | |
| Isoleucine | 0.22 g | |
| Leucine | 0.82 g | |
| Lysine | 0.18 g | |
| Methionine | 0.13 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.33 g | |
| Tyrosine | 0.18 g | |
| Valine | 0.3 g | |
| Histidine | 0.21 g | |
| Fat | 3 g | |
| Monounsaturated | 0.8 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 0.43 g | |
| Cholesterol | 0 mg | |
| Calcium | 115 mg | 12% |
| Copper | 0.18 mg | 20% |
| Iron | 6.8 mg | 38% |
| Magnesium | 76 mg | 25% |
| Manganese | 0.3 mg | 17% |
| Phosphorus | 185 mg | 26% |
| Potassium | 210 mg | 4% |
| Selenium | 8.4 µg | 15% |
| Sodium | 10.4 mg | |
| Zinc | 1.5 mg | 18% |
| Thiamin (vitamin B1) | 1.2 mg | 107% |
| Riboflavin (vitamin B2) | 0.64 mg | 58% |
| Niacin (vitamin B3) | 8 mg | 57% |
| Pantothenic acid (vitamin B5) | 0.15 mg | 3% |
| Pyridoxine (vitamin B6) | 0.38 mg | 29% |
| Folate (vitamin B9) | 130 µg | 32% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 6.9 mg | 2% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 0 µg | 0% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.07 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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