Low Sodium Ugali
Savor the simplicity and wholesomeness of Low Sodium Ugali, a traditional African dish that remains a staple for its versatility and nourishing qualities. Made with just two key ingredients—maize flour and water—this low-sodium variation is perfect for those seeking a heart-healthy option without compromising on authenticity. The recipe uses a clever slurry method to ensure your ugali is lump-free and irresistibly smooth, while a short cook time of just 15 minutes makes it an ideal choice for quick, no-fuss meals. Serve this hearty maize flour dish alongside vibrant sautéed greens, a flavorful low-sodium vegetable stew, or your favorite lean protein for a balanced and satisfying plate that celebrates simplicity at its best.
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Ingredients
- 2 cups Maize flour (white or yellow)
- 4 cups Water
Directions
Step 1
In a medium-sized heavy-bottomed saucepan, bring 3 cups of water to a boil over medium heat.
Step 2
In a separate small bowl, mix the remaining 1 cup of water with 1/2 cup of maize flour to create a smooth slurry. This helps avoid lumps when adding the flour to the boiling water.
Step 3
Slowly pour the slurry into the boiling water, stirring constantly with a wooden spatula or spoon to prevent clumping.
Step 4
Gradually add the remaining maize flour, one handful at a time, while stirring vigorously. The mixture will start to thicken as the flour incorporates into the water.
Step 5
Reduce the heat to low and continue stirring and pressing the mixture against the sides of the pan to break up any lumps. The ugali will become smooth and pull away from the sides of the pan as it cooks.
Step 6
Cook for approximately 10 minutes, stirring frequently, to allow the ugali to fully cook and reach the desired consistency. It should be firm but not dry.
Step 7
Once the ugali is smooth and well-cooked, remove it from the heat. Use a wooden spoon or spatula to shape it into a rounded mound within the pan.
Step 8
Let the ugali rest for 2–3 minutes before serving. Portion it out using a spoon or by slicing it with a wet knife, and serve alongside your favorite low-sodium vegetable stew, sautéed greens, or grilled protein.
Nutrition Facts
| Serving size | (1210g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 910 |
| Total Fat 9.8g | 0% |
| Saturated Fat 1.2g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 46.3mg | 0% |
| Total Carbohydrate 192.2g | 0% |
| Dietary Fiber 18.2g | 0% |
| Total Sugars 1.5g | |
| Protein 17.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 75.1mg | 0% |
| Iron 6mg | 0% |
| Potassium 787.5mg | 0% |
Source of Calories