Morogo

Name: Morogo
Prep time: 30 min
Cook time: 30 min
Total time: 60 min
Yield: 4 servings
Cuisine: South African
Ingredients: 1 large bunch morogo or amaranth leaves, washed and chopped; 2 tomatoes, diced; 1 onion, diced; 2 tbsp ground peanuts; 1 tbsp vegetable oil; 1 tsp salt; 1/2 tsp black pepper

African Wild Spinach

⏱ Prep Time 30 minutes

📈 Difficulty Easy

👥 Servings

A nutritious traditional South African side dish of wild leafy greens cooked with tomatoes, onions, and ground peanuts, a staple of rural cooking passed down through generations.

Nutrition & Info

Protein 19.3g

Carbs 32.7g

Fat 17.1g

Protein Carbs Fat

Dietary

vegetarian vegan gluten-free dairy-free

Ingredients

1 large bunch morogo or amaranth leaves, washed and chopped
2 tomatoes, diced
1 onion, diced
2 tbsp ground peanuts
1 tbsp vegetable oil
1 tsp salt
1/2 tsp black pepper

Instructions

1
Wash the morogo leaves thoroughly in several changes of water to remove any dirt, then chop roughly and set aside.
2
Heat oil in a large pot and saute the diced onion until softened, then add the diced tomatoes and cook until they break down into a sauce.
3
Add the chopped morogo leaves to the pot, stir well, cover, and cook for about 10 minutes until the leaves are wilted and tender.
4
Stir in the ground peanuts, season with salt and pepper, and cook for another 5 minutes, then serve as a nutritious side dish alongside pap or rice.

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Did You Know?

Morogo has been eaten in Southern Africa for thousands of years and is so nutrient-dense that modern nutritionists have begun promoting it as a superfood to combat malnutrition.