Soy-Free Ugali
Experience the simplicity and authenticity of Soy-Free Ugali, a traditional East African staple perfect for pairing with your favorite stews, vegetables, or sauces. Made with just three basic ingredients—finely ground maize flour (cornmeal), water, and an optional pinch of salt—this wholesome recipe is naturally gluten-free, vegan, and, of course, soy-free, catering to a variety of dietary needs. With only 5 minutes of prep and 20 minutes of cook time, this hearty dish comes together quickly, making it a versatile side for weeknight dinners or special occasions. Follow the step-by-step instructions to achieve a smooth, firm consistency that embodies the essence of this beloved dish, and serve it piping hot for a comforting and satisfying meal.
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Recipe Information
Ingredients
- 2 cups Maize flour (finely ground, also known as cornmeal in some regions)
- 4 cups Water
- 0.25 teaspoons Salt (optional)
Instructions
In a medium-sized pot, bring 4 cups of water to a boil over medium heat. Add a pinch of salt if desired.
Reduce the heat to low and gradually add 1 cup of maize flour to the boiling water, stirring continuously with a wooden spoon or a whisk to prevent lumps from forming.
Continue stirring the mixture as it thickens, ensuring it is smooth and free of clumps. This should take about 3-5 minutes.
Gradually add the remaining cup of maize flour, a little at a time, while vigorously stirring to incorporate the flour into the mixture.
As the ugali thickens further and pulls away from the sides of the pot, switch to a firm wooden spoon if necessary and knead the mixture against the sides of the pot for a smoother consistency.
Cook for an additional 10-15 minutes on low heat, stirring frequently to prevent sticking. The ugali should be firm, smooth, and no longer raw in taste.
Once cooked, turn off the heat and mold the ugali into a dome shape using the spoon. Alternatively, transfer it onto a plate and shape it into your desired form.
Serve hot as a side dish with vegetables, stews, or sauces. Enjoy your soy-free ugali!
Nutrition Facts
Calories |
1184 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.6 g | 7% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 598 mg | 26% | |
| Total Carbohydrate | 254.1 g | 92% | |
| Dietary Fiber | 23.4 g | 84% | |
| Total Sugars | 1.9 g | ||
| Protein | 23.0 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 77 mg | 6% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 454 mg | 10% | |
*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.
