Recipes · Kenyan · Breakfast
Uji (Traditional Kenyan Porridge)
One serving has 268 kcal and 6 g protein, and at least a fifth of a woman's daily need of copper (34%), manganese (31%), selenium (30%), magnesium (24%), phosphorus (24%) and niacin (23%). Ready in 2895 minutes.
- Preparation: 2880 min
- Cooking: 15 min
- Makes: 1 serving (370 g)
- Difficulty: Easy
- Diets: Dairy-free, Gluten-free, Whole-Food, Plant-Based Diet, Vegan
Ingredients
- 50 g Millet flour
- 300 g Water, tap
- 10 g Sugar, NFS
- 10 g Corn flour, whole-grain, blue (harina de maiz morado)
Method
- In a clean jar or container, combine the millet or sorghum flour, maize meal (if using), and 100ml of lukewarm water. Mix thoroughly with a wooden spoon or whisk until smooth. The mixture should resemble a thick paste. Loosely cover the container with a clean kitchen towel or lid to allow airflow during fermentation.
- Leave the mixture at room temperature (approximately 22–25°C or 70–77°F) for 2 to 3 days. Stir the mixture once daily to distribute the fermentation evenly. The mixture will develop bubbles and a tangy aroma, indicating fermentation.
- In a medium-sized saucepan, bring 200ml of water to a boil over medium heat. Stir in the sugar or sweetener (if using) to dissolve as the water heats.
- Stir the fermented mixture to ensure it’s smooth and well combined. Gradually pour the mixture into the boiling water while whisking continuously to prevent lumps. Cook the porridge over medium heat, stirring constantly, for 3–5 minutes as it thickens.
- Reduce the heat to a gentle simmer. Cover the saucepan partially to allow steam to escape. Let the porridge cook for another 10–12 minutes, stirring occasionally to maintain a smooth texture.
- Remove the saucepan from heat and let the porridge cool slightly. Serve warm in a bowl or cup. Optionally, sprinkle with cinnamon or nutmeg for added flavor.
- Chef's Tips Smooth Texture: Whisk continuously while adding the fermented mixture to boiling water to avoid lumps. Fermentation Timing: Ensure the mixture ferments long enough to achieve the signature tangy flavor. If it smells overly sour or has mold, discard it. Shortcuts for Flavor: Add 2 tbsp of yogurt or buttermilk to the mixture before cooking if you're short on fermentation time. Serving Suggestion: Pair uji with fruit, nuts, or bread for a complete breakfast.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 268 kcal | 13% |
| Carbohydrates | 54.9 g | |
| Water | 305 mL | |
| Fiber | 2.6 g | 9% |
| Protein | 6.3 g | 13% |
| Tryptophan | 0.09 g | |
| Threonine | 0.18 g | |
| Isoleucine | 0.24 g | |
| Leucine | 0.77 g | |
| Lysine | 0.07 g | |
| Methionine | 0.16 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.34 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.29 g | |
| Histidine | 0.13 g | |
| Fat | 2.7 g | |
| Monounsaturated | 0.46 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 0.27 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 16.6 mg | 2% |
| Copper | 0.31 mg | 34% |
| Iron | 2.1 mg | 12% |
| Magnesium | 73.5 mg | 24% |
| Manganese | 0.56 mg | 31% |
| Phosphorus | 169 mg | 24% |
| Potassium | 150 mg | 3% |
| Selenium | 16.6 µg | 30% |
| Sodium | 14.6 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.06 mg | 5% |
| Niacin (vitamin B3) | 3.3 mg | 23% |
| Pantothenic acid (vitamin B5) | 0.69 mg | 14% |
| Pyridoxine (vitamin B6) | 0.23 mg | 18% |
| Folate (vitamin B9) | 21 µg | 5% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.06 mg | 0% |
| Vitamin K | 0.4 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
0.06 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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