Sukuma wiki Nutritional Value & Sukuma wiki Health Benefits

July 25, 2023 1 Comment
Untitled design 2023 07 25T081300.590

You wake up, throw open the shutters of your hut, and are greeted by the bright colors of the sunrise over the African savannah. As you walk to the garden, the morning mist clings to the emerald-green leaves of your sukumawiki plants. Their tender greens are ready to be harvested for your family’s breakfast. Sukuma wiki, Swahili for ‘push the week,’ is the leafy green vegetable that sustains life across East Africa.

As versatile as it is nutritious, sukumawiki finds its way into stews, curries, chapatis, and salads. With its mild spinach-like flavor and crisp texture, sukumawiki satisfies hunger, brings communities together, and embodies the vibrant spirit of East African culture. Today, as the sun warms your back and your hoe turns the soil, you are grateful for this leafy green gem that gives so much yet asks for so little in return.

What Is Sukuma Wiki?

Sukumawiki is Tanzania’s leafy green superstar! This vibrant vegetable, also known as collard greens, is a staple crop in East Africa.

What exactly is Sukuma Wiki?

Sukumawiki are the leaves of the Brassica oleracea plant, the same species that produces kale, broccoli, and cabbage. The leaves are broad, deep green, and mildly flavored. When cooked, they have an earthy, mineral-rich taste. Sukuma wiki is packed with nutrients like:

  • Vitamin K: Essential for blood clotting and bone health.
  • Vitamin A: Important for vision, immune function, and healthy skin.
  • Vitamin C: Acts as an antioxidant and supports immune health.
  • Calcium: Critical for bone health, muscle, and nerve function.
  • Iron: is important for red blood cell production and preventing anemia.

How is it used?

Sukumawiki is commonly:

• Sautéed with onions and spices like chili peppers, garlic, and ginger.

• Added to stews, soups, and curries. Its sturdy leaves hold up well to long cooking times.

.Chopped and mixed into salads to add nutrition, texture, and an earthy flavor.

. Wrapped around fillings like rice, beans, and coconut milk to make vegetarian rolls.

• Blanched or steamed and seasoned with lemon juice, salt, and pepper.

No wonder sukumawiki is such an important crop—it’s delicious, nutritious, and versatile! This leafy green gem deserves a spot in kitchens around the world. Try sukumawiki yourself and experience a taste of East Africa!

The Origins and History of Sukuma Wiki

Sukuma wiki, also known as collard greens, has a long and rich history in East Africa. This leafy green gem is thought to have originated in the Mediterranean region, but it has been cultivated in Egypt and parts of East Africa for over 4,000 years!

Collard greens made their way to East Africa with the Bantu migrations between the 14th and 17th centuries. The Bantu people were farmers who brought new crops and agricultural techniques with them as they traveled southward through Africa. When they reached East Africa, collard greens found an ideal climate and quickly became popular.

The name “sukumawiki” comes from Tanzania, where it means “to push the weak”. Collard greens were so important as a staple crop that they were used to supplement diets when other food was scarce. Families would eat sukumawiki to get them through the week until other crops were ready to harvest.

Today, sukumawiki remains an essential part of traditional East African diets. It is usually cooked until very soft, and then served with spices, onions, and chili peppers. Some popular ways to enjoy sukumawiki include:

  • Adding coconut milk and spices to make a rich curry
  • Sauteing with onions, garlic, and chili peppers as a side dish
  • Combining with potatoes, carrots, and peas for a hearty stew
  • Blanching briefly, then mixing into salads for extra nutrition

Collard greens deserve worldwide fame for their place in East African food culture. Nutritious, delicious, and deeply symbolic, sukumawiki is a leafy green gem that connects communities across time.

Nutritional Benefits of Sukuma Wiki

Sukumawiki is a nutritional powerhouse that should be a staple in every diet. This leafy green is packed with vitamins and minerals that provide major health benefits. Here are just a few of the ways sukumawiki can boost your health:

Vitamin A

Sukumawiki is loaded with vitamin A, which is essential for eye health and vision. Vitamin A acts as an antioxidant, protecting your eyes from damage caused by free radicals. Eating sukumawiki can help prevent vision loss and reduce the risk of macular degeneration as you age.

Vitamin C

Did you know sukumawiki has more vitamin C than oranges? Vitamin C is vital for immune function and helps your body absorb iron. With 77% of your daily vitamin C in just one cup, sukumawiki will keep your immune system strong and lower your risk of disease.


Sukumawiki is also high in folate, a B vitamin that helps produce and maintain new cells in your body. Folate is especially important for pregnant women, as it helps prevent neural tube defects in babies. Folate may also help lower your risk of heart disease by preventing the buildup of a compound called homocysteine in your blood.

Iron and Manganese

Two minerals found in abundance in sukumawiki are iron and manganese. Iron helps carry oxygen in your blood and supports metabolism. Manganese helps form connective tissue, bones, and sex hormones. Both minerals are essential for energy and help keep you feeling your best.

In fact you can see, sukumawiki is brimming with nutrients that provide significant health benefits. Add this leafy green gem to your diet a few times a week for an easy way to boost your health and vitality. Your body will thank you!

How to Cook Sukuma Wiki

Sukumawiki is meant to be enjoyed, so don’t be afraid to get creative in the kitchen! This leafy green can be prepared in endless ways. Here are a few tips to get you started:


Heat a skillet over medium heat and add a bit of coconut oil or vegetable oil. Throw in some chopped onion, garlic, and chili pepper if you like it spicy! Once the aromatics are fragrant, add the sukumawiki leaves and stir fry until the greens are wilted but still vibrant green, about 3 to 5 minutes. Season with salt, pepper, and fresh lemon juice. Serve over rice, with chapatis, or on its own.


Bring a pot of salted water to a boil. Add the sukumawiki leaves and blanch for 1 to 2 minutes until the greens are bright green and tender. Immediately drain and plunge in ice water. Drain again and season with olive oil, salt, and pepper. Blanching helps the greens retain their color and texture. Use in salads, as a side dish, or blend into soups.


For a heartier dish, chop the sukumawiki and combine it with potatoes, corn, beans, and coconut milk or broth. Simmer until the vegetables are tender, about 15 minutes. Season with chili peppers, curry spices, or peanut butter for an African-inspired peanut stew. Serve over rice or with bread to soak up the flavorful sauce.

The possibilities are endless! Sukumawiki can be steamed, grilled, baked into fritters, or added to egg dishes. Get creative and make this nutritious green a frequent part of your weekly meals. Your taste buds and your body will thank you! Sukumawiki is affordable, packed with nutrients, and easy to find. Why not pick up a bunch on your next trip to the market? Happy cooking!

Sukuma Wiki Recipes to Try

Sukumawiki is not only delicious but also versatile. Here are a few recipe ideas to get you started with this leafy green gem:

Sukuma Wiki Stir Fry

Heat some olive oil in a skillet and stir-fry sliced onions, garlic, and chili peppers. Add chopped sukumawiki leaves and stir fry until the leaves are wilted. Season with soy sauce, sesame oil, and fresh ginger. Serve over rice or with chapatis. This quick, easy stir fry highlights the earthy flavor of sukumawiki.

Coconut Sukuma Wiki Curry

Sauté onions, garlic, and spices like coriander, cumin, turmeric, and chili in coconut oil. Add coconut milk, chopped sukumawiki leaves, and vegetables like bell peppers, carrots, and green beans. Simmer until the vegetables are tender. Season with lime juice, fish sauce or soy sauce, and brown sugar. The creamy coconut curry pairs perfectly with the hearty sukumawiki. Serve with rice, naan bread, or ugali.

Sukuma Wiki Fritters

Make a batter from flour, eggs, milk, and spices. Fold in chopped sukumawiki leaves, corn, and cheese. Heat oil in a skillet and drop spoonfuls of the batter to make fritters. Fry until golden brown, about 2-3 minutes per side. These savory pancakes are delicious on their own or topped with chili sauce, yogurt, or avocado.

Sukumawiki Salad

Toss chopped sukumawiki leaves, tomatoes, cucumbers, and avocado in a light vinaigrette. Top with feta or goat cheese, nuts like almonds or walnuts, and a hard-boiled egg. This refreshing salad is a perfect light meal on a warm day. Add grilled chicken, chickpeas, or beans for a heartier salad. Whether stir-fried, curried, or served fresh in a salad, sukumawiki is a delicious and affordable source of nutrition.
Experiment with different recipes and flavors to find your new favorite way to enjoy this traditional African green. Happy cooking!

Growing Sukuma Wiki: A Guide for Home Gardens

Growing sukumawiki in your own garden is easy and rewarding. This hearty green thrives with minimal effort, providing you with a steady harvest of tasty leaves. Follow these tips to get started: To sow sukumawiki seeds, find a spot in your garden with fertile, well-drained soil and plenty of sunlight. Sukumawiki needs at least 6 hours of direct sun per day to produce a good harvest.

•Prepare the soil by mixing in compost or other organic matter to provide nutrients. The soil should be loose, crumbly, and pH-neutral.

•After the last spring frost, sow seeds 1/4 inch deep and 2 to 3 inches apart. Keep the soil moist while the seedlings are established.
•Thin seedlings so they are 8 to 12 inches apart. This gives the plants enough room to grow to full size. Enjoy the thinned seedlings in your first salad!

•Water the bed regularly, especially in hot or dry weather. The soil should remain consistently damp but not soggy. About an inch of water per week is a good rule of thumb.

•Fertilize the plants every few weeks. Use a balanced fertilizer with equal parts nitrogen, phosphorus, and potassium, such as 5-5-5. Follow the directions on the product packaging.

•Start harvesting once the leaves reach 6 to 8 inches tall. Pick the outer leaves first, leaving the inner leaves to continue growing. New leaves will sprout quickly, providing you with a steady supply all season long.

•With regular harvesting, sukumawiki can be produced for 2 to 3 months. At the end of the season, pull up old plants to make space for new seedlings.

Following these simple tips will yield a thriving Sukumawiki patch and nutritious greens to add to your meals. With its rapid growth and high yields, this vegetable is a rewarding crop for any home gardener. Happy harvesting!

More about Sukuma Wiki:

sukuma wiki

Sukumawiki, known as kale or collard greens, is a leafy green vegetable in the cabbage family. It has dark, bumpy leaves and an earthy, robust flavor. The most common types are curly kale and Tuscan kale (also called dinosaur kale).

There are so many delicious ways to cook sukumawiki! Here are a few of our favorites:

•Sautéed: Chop the leaves and sauté in olive oil with garlic and onions. Season with salt and pepper. Simple and delicious!

•Added to soups: Chopped sukumawiki adds nutrition and heartiness to soups like minestrone, lentil soup, and potato soup.

•Baked into chips: Toss with oil, salt, and spices and bake at 350 F until crispy, about 10-15 minutes. Homemade veggie chips!

•Added to stir-fries: Throw chopped sukumawiki into any stir-fry for extra veggies. It holds up well to bold flavors.

•Smoothies: Add a few raw sukumawiki leaves to your favorite fruit smoothie. You won’t even taste it but will get an extra boost of nutrients.

Sukumawiki is considered a superfood for good reason. It is loaded with vitamins K, A, and C. It also provides antioxidants, fiber, calcium, potassium, and omega-3 fatty acids.

Some of the many health benefits include:

•Supports bone health and blood clotting

•Promotes heart health

•Fights inflammation

•May help prevent cancer

•Aids digestion

•Provides eye and skin health.

To keep sukumawiki fresh, store unwashed leaves in a plastic bag or wrapped in a damp paper towel in the refrigerator. Use within 1 to 2 weeks. Do not wash the leaves until ready to use. Sukumawiki can also be blanched and frozen for up to 10 months. Simply blanch in boiling water for 2 minutes, then plunge in an ice bath. Squeeze out excess water, then freeze in an airtight container or ziplock bag.

Where to Buy Sukuma Wiki Seeds and Plants

When it comes to buying sukumawiki seeds or starter plants, you have a few options to choose from. Let’s explore the possibilities so you can start growing this tasty green as soon as possible!

Online Seed Companies

Several reputable seed companies now offer sukumawiki seeds for purchase on their websites. Some top recommendations would be:

  • Baker Creek Heirloom Seeds – They offer open-pollinated, non-GMO sukumawiki seeds at a great price. They ship internationally and have fantastic customer service.
  • Kitazawa Seed Company – The oldest seed company in America and a specialist in Asian vegetable seeds. They offer two varieties of sukumawiki seeds, both of which would do well in most climates.
  • Evergreen Seeds – An organic seed company based in California that ships worldwide. They sell seeds for a fast-growing sukumawiki variety called ‘Tiger Collards’ that is perfect for home gardens.

Local Nurseries

Don’t forget to check with nurseries in your area, especially those that specialize in edible or heirloom plants. They may sell starter plants for a locally adapted sukumawiki variety that will thrive in your region. Ask the staff for their recommendations on the best type for your needs. Supporting local businesses is always a good thing!

Farmer’s Markets

sukuma wiki

Farmer’s markets are a great way to find unique vegetable starts that you won’t see at big box stores. Chat with the vendors to find one that grows sukumawiki starter plants. They can give you advice on the best way to plant and care for them in your area.

You may even find a new favorite farmer to buy produce from in the future! Growing your own sukumawiki is exciting and rewarding. With so many options to source seeds and starter plants, you’re well on your way to enjoying this nutritious green in your own garden. Happy planting and here’s to cultivating your new leafy gem!

Additional Resources for Sukuma Wiki Lovers

Sukumawiki is a nutritional powerhouse that deserves more attention. Once you discover how delicious and versatile it can be, you’ll want to make it a regular part of your diet. Here are some resources to help you become a sukumawiki superfan!

Online Recipes

The internet is bursting with inspiring sukumawiki recipes. Some of my favorites are:

  • Githeri – A comforting Kenyan stew of sukumawiki, corn, and beans. So hearty and satisfying.
  • Sukumawiki Chapatis – East African flatbreads stuffed with a spicy sukumawiki filling. A must-try!
  • Sukumawiki Salad – A light and refreshing salad with sukumawiki, tomatoes, avocado, and a lemon vinaigrette. Perfect for summer.


Expand your culinary horizons with African cookbooks featuring sukumawiki, such as:

  • “The New African Kitchen” by Telinde Carrot
  • “Zanzibar: Recipes From Africa’s Spice Island” by Hajjah Kiran Kassam
  • “Jikoni: Proudly African & Vegan” by Vanessa Kengne

Youtube Channels

Some fantastic YouTube channels share how to prepare sukumawiki and other traditional African greens. I highly recommend:

  • KAF African Foods
  • Nana Amuah
  • Kenyan Cuisine

Nutrition Info

Don’t just take my word for it—sukumawiki is incredibly good for you! It’s high in:

  • Vitamin K, Vitamin A, Vitamin C
  • Folate
  • Manganese
  • And antioxidants

Sukumawiki lovers unite! Between recipes, cookbooks, videos, and nutrition, you’ll have everything you need to make sukumawiki a staple in your home. Enjoy!


In conclusion, is indeed a culinary treasure waiting to be discovered by vegetable lovers everywhere. Now that you know all about this leafy green superfood, you have no excuse not to give it a try. Rush to your nearest farmers market or African grocery and get your hands on some sukumawiki greens.

Saute them up with onions and spices, add them to stews and curries, or make a big batch of sukumawiki kachumbari to enjoy all week long. Your taste buds will thank you, and your body will reap the rewards of this nutritional powerhouse.

What are you waiting for? Adventure and deliciousness await in the vibrant greens of the sukumawiki. Go out and get cooking! A fresh new favorite is about to become a staple in your kitchen.

Want to learn more about the beautiful Swahili language? I have activities in my TPT store that are fun, interactive, and engaging, designed to help you learn Kiswahili while having fun! 

Want It All?

Check out The Great Ultimate Bundle, which has 34 products for learning Kiswahili! 

Tuonane Baadaye!

Swahili Magic

All posts

1 Comment

  • […] about it: the vibrant colors of the vegetables contrasted against the wooden surface of the “ubao wa kata” create a visual symphony […]

  • Leave a Reply

    I'm an elementary school teacher who loves what she does! I enjoy creating resources in my Native language "kiswahili". My goal is to spread the beautiful language of "Kiswahili" inside and outside the classroom. Thanks for stopping by! Read More

    Subscribe & Follow