Low Sodium Ugali
Savor the simplicity of tradition with this Low Sodium Ugali recipe, a wholesome and versatile East African staple perfect for a heart-healthy diet. Made with just maize flour and water, this recipe delivers the classic firm yet smooth texture of ugali without the added sodium, making it ideal for pairing with flavorful low-sodium vegetable stews, sautéed greens, or grilled proteins. With a prep time of only 5 minutes and a quick cook time of 15 minutes, this dish is both easy to master and satisfying to serve. Whether you shape it into a mound or slice it for individual portions, this low-sodium ugali is an excellent choice for a nutritious, customizable side dish that highlights simple, delicious, and healthy cooking.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 cups Maize flour (white or yellow)
- 4 cups Water
Instructions
In a medium-sized heavy-bottomed saucepan, bring 3 cups of water to a boil over medium heat.
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.
Slowly pour the slurry into the boiling water, stirring constantly with a wooden spatula or spoon to prevent clumping.
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.
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.
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.
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.
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
Calories |
910 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.8 g | 13% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 46 mg | 2% | |
| Total Carbohydrate | 192.2 g | 70% | |
| Dietary Fiber | 18.2 g | 65% | |
| Total Sugars | 1.5 g | ||
| Protein | 17.2 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 75 mg | 6% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 788 mg | 17% | |
*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.
