Leafy greens are an important part of the African diet, providing essential nutrients and contributing to the unique and flavorful cuisine of the continent. Eating a diet rich in leafy greens has been linked to a lower risk of chronic diseases such as heart disease, diabetes, and some types of cancer.
Africans eat a lot of leafy green vegetables for several reasons. First, leafy greens are readily available and affordable in many parts of Africa, and they are an important source of nutrients for people who may not have access to other sources of food. Additionally, many African cultures have a long tradition of using leafy greens in their cuisine, and they have developed many delicious and nutritious recipes that incorporate these vegetables.
In some African countries, leafy greens are also believed to have medicinal properties and are used to treat various health conditions. For example, in Nigeria, a leafy green called ewedu is used as a traditional remedy for constipation, while in Ethiopia, a leafy green called gomen is believed to have anti-inflammatory properties and is used to treat sore throats and other ailments.
Many health organizations recommend consuming at least 2-3 servings of leafy greens per week to help meet daily nutritional needs. Therefore, it is beneficial to include leafy greens in your diet on a regular basis, whether it be in salads, smoothies, stir-fries, soups, or as a side dish.
This recipe was made in collaboration with Resti Simons.
Ingredients
2 regular minced Carrots
2 Regular chopped Tomatoes
1 regular Onion, minced
1/2 tbsp Salt
500 gr. Greens of choice
– You can use: Spinach, Kale, Swiss chard, Collard greens, Bok choy, Beet greens or Matembele Greens.
Instructions
- Wash the leafy greens thoroughly and remove any tough stems. Chop or tear the leaves into bite-sized pieces.
- Heat a large skillet over medium-high heat and add a pinch of water. Add the chopped onions, carrots, and tomatoes and stir for a few seconds until the onion is fragrant.
- Add the chopped leafy greens to the skillet and stir. Sprinkle with the salt.
- Cook the greens, stirring occasionally, until they are wilted and tender, about 5-8 minutes depending on the type of greens. If the greens release too much liquid.
- Once the greens are cooked to your liking, remove the skillet from heat and serve immediately.
