Heart-Healthy Ugali
Discover a nutritious twist on a beloved staple with this Heart-Healthy Ugali recipe! Made with whole grain maize flour, this wholesome version of the classic dish offers fiber-packed goodness while maintaining the authentic dense, dough-like texture Ugali is known for. Enriched with heart-healthy olive oil and requiring just a few simple ingredients, this recipe prioritizes balance and wellness without compromising on flavor. Ready in just 20 minutes, it’s a perfect base for pairing with steamed vegetables, leafy greens, or lean protein to create a satisfying, health-conscious meal. Whether you're looking to elevate your traditional Ugali or explore a healthier take on African cuisine, this recipe combines simplicity, nutrition, and versatility for both hearts and palates to enjoy.
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Recipe Information
Ingredients
- 2 cups Whole grain maize flour (cornmeal)
- 4 cups Water
- 1 teaspoon Olive oil
- 0.25 teaspoons Salt (optional)
Instructions
In a medium-sized pot, bring the 4 cups of water to a gentle boil over medium heat.
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.
As the mixture thickens, switch to a wooden spoon or sturdy spatula and begin stirring vigorously while slowly adding the remaining maize flour.
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.
Stir in 1 teaspoon of olive oil to enhance texture and provide additional heart-healthy fats.
If desired, add the optional 1/4 teaspoon of salt for taste, and mix thoroughly.
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.
Serve warm with steamed vegetables, leafy greens, or lean protein for a balanced meal.
Nutrition Facts
Calories |
1014 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.4 g | 30% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 596 mg | 26% | |
| Total Carbohydrate | 190.6 g | 69% | |
| Dietary Fiber | 17.5 g | 62% | |
| Total Sugars | 1.4 g | ||
| Protein | 17.3 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 72 mg | 6% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 341 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
