Umbido Beetroot Leaf Stew
Discover the vibrant, earthy flavors of Umbido Beetroot Leaf Stew, a wholesome and nutrient-packed dish that celebrates the often-overlooked beetroot greens. This hearty recipe combines tender, sautéed beet leaves with the rich creaminess of coconut milk, enhanced by aromatic spices like smoked paprika, garlic, and ginger. A base of simmered onions and tomatoes creates a flavorful sauce that perfectly complements the natural sweetness of the greens. Ready in just 45 minutes, this simple yet satisfying stew is perfect as a side dish with rice, bread, or traditional ugali, or it can shine on its own as a light, plant-based meal. Easy to prepare, gluten-free, and loaded with fresh, nourishing ingredients, Umbido Beetroot Leaf Stew is a delicious way to reduce food waste and maximize flavor.
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Recipe Information
Ingredients
- 400 grams Beetroot leaves
- 1 medium Onion
- 2 medium Tomato
- 3 large Garlic cloves
- 1 teaspoon Ginger
- 200 milliliters Coconut milk
- 2 tablespoons Vegetable oil
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Smoked paprika
- 100 milliliters Water
Instructions
Wash the beetroot leaves thoroughly under running water to remove any grit. Shake off excess water and roughly chop the leaves and tender stems. Set aside.
Peel and finely chop the onion, garlic, and ginger. Dice the tomatoes into small pieces.
Heat the vegetable oil in a large skillet or saucepan over medium heat.
Add the chopped onion to the pan and sauté for 3-4 minutes, or until softened and translucent.
Stir in the garlic and ginger, cooking for another 1-2 minutes until fragrant.
Add the diced tomatoes to the pan and cook, stirring occasionally, for about 5 minutes, until they break down into a chunky sauce.
Sprinkle the smoked paprika, ground black pepper, and salt over the tomato mixture. Stir well to combine.
Add the chopped beetroot leaves to the pan in batches, allowing each batch to wilt slightly before adding more.
Pour in the water, stir, and cover the pan. Reduce the heat to low and let the stew simmer for 10 minutes.
Uncover the pan and stir in the coconut milk. Simmer for another 5-7 minutes until the beetroot leaves are tender and the flavors are well combined.
Taste the stew and adjust the seasoning if necessary. Remove from heat.
Serve the Umbido Beetroot Leaf Stew warm as a side with rice, bread, or ugali, or enjoy it on its own as a light meal.
Nutrition Facts
Calories |
583 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.0 g | 36% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 17.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5657 mg | 246% | |
| Total Carbohydrate | 80.2 g | 29% | |
| Dietary Fiber | 20.4 g | 73% | |
| Total Sugars | 43.4 g | ||
| Protein | 14.8 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 587 mg | 45% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 4013 mg | 85% | |
*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.
