Heart-Healthy Ugali
Elevate your traditional ugali recipe with a heart-healthy twist! This nutritious version swaps refined maize flour for whole grain maize flour, packing in added fiber and nutrients for a wholesome base. Infused with just a teaspoon of olive oil, it offers a boost of beneficial fats without compromising on the authentic, satisfying texture that makes ugali a beloved staple. With a quick prep time of only 5 minutes and a total cook time of 15, it’s an effortless addition to your meal rotation. Serve this warm, hearty dish alongside steamed vegetables, leafy greens, or lean proteins for a balanced, nutrient-rich meal that’s as delicious as it is good for your heart. Perfect for those seeking healthier traditional recipes!
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Ingredients
- 2 cups Whole grain maize flour (cornmeal)
- 4 cups Water
- 1 teaspoon Olive oil
- 0.25 teaspoons Salt (optional)
Directions
Step 1
In a medium-sized pot, bring the 4 cups of water to a gentle boil over medium heat.
Step 2
Once the water starts boiling, reduce the heat to medium-low and slowly add the whole grain maize flour in small batches, whisking continuously to avoid lumps.
Step 3
As the mixture thickens, switch to a wooden spoon or sturdy spatula and begin stirring vigorously while slowly adding the remaining maize flour.
Step 4
Continue stirring for 7-10 minutes, pressing the mixture against the sides of the pot to ensure the flour is well incorporated and cooked. The ugali should form a dense, dough-like consistency and pull away from the sides of the pot.
Step 5
Stir in 1 teaspoon of olive oil to enhance texture and provide additional heart-healthy fats.
Step 6
If desired, add the optional 1/4 teaspoon of salt for taste, and mix thoroughly.
Step 7
Remove the pot from the heat and let the ugali rest for 1-2 minutes. Shape it into a mound using the wooden spoon or transfer it onto a plate.
Step 8
Serve warm with steamed vegetables, leafy greens, or lean protein for a balanced meal.
Nutrition Facts
| Serving size | (1215.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1014 |
| Total Fat 23.4g | 0% |
| Saturated Fat 3.6g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 0mg | 0% |
| Sodium 596.4mg | 0% |
| Total Carbohydrate 190.6g | 0% |
| Dietary Fiber 17.5g | 0% |
| Total Sugars 1.4g | |
| Protein 17.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 72.1mg | 0% |
| Iron 5.1mg | 0% |
| Potassium 340.9mg | 0% |
Source of Calories