Ugali
Moderate nutritional value
East African stiff porridge of white maize flour cooked in water.
Ugali is the staple starch of Kenya and Tanzania, called nshima in Zambia and Malawi, sadza in Zimbabwe and pap in South Africa: white maize flour is stirred into boiling water until it forms a firm dough, shaped into a dome and eaten by hand with stews and greens. A 250 g portion has about 310 kcal and 66 g carbohydrate but only 6 g protein, 3 g fiber and almost no fat. Whole maize flour (dona) gives more fiber.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2.4g | 4.3% |
| Fat | 0.6g | 0.9% |
| Carbs | 27g | 9.0% |
| Simple Sugars | 9.45g | Estimate |
| Complex Carbs | 16.25g | Estimate |
| Fiber | 1.3g | 5.2% |
| Water | 70g | 2.8% |
| Calories | 124 | 5.5% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.07 | g | 0.4% |
| Monounsaturated | 0.13 | g | 0.5% |
| Polyunsaturated | 0.28 | g | 2.2% |
| Omega-3 | 0.084 | g | Estimate |
| Omega-6 | 0.196 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.04 | mg |
| Selenium | 3.51 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 0 | mcg | 0.0% |
| vitamin B1 | 0.035 | mg | 2.9% |
| vitamin B2 | 0.014 | mg | 1.1% |
| vitamin B3 | 0.284 | mg | 1.8% |
| vitamin B6 | 0.046 | mg | 2.7% |
| vitamin B9 | 7.01 | mcg | 1.8% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 0 | mg | 0.0% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.036 | mg | 0.2% |
| vitamin K | 0 | mcg | 0.0% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 3.43 | mg | 0.3% |
| iron | 0.368 | mg | 2.0% |
| magnesium | 11.5 | mg | 2.9% |
| phosphorus | 33.1 | mg | 4.7% |
| potassium | 47.4 | mg | 1.8% |
| sodium | 44.4 | mg | 1.9% |
| zinc | 0.229 | mg | 2.1% |
| copper | 0.033 | mg | 3.7% |
| manganese | 0.058 | mg | 2.5% |
| selenium | 3.51 | mcg | 6.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 57 | mg | 8.1% | 86% |
| Isoleucine | 81 | mg | 5.8% | 65% |
| Leucine | 336 | mg | 12.3% | 133% |
| Lysine limiting | 35 | mg | 1.7% | 18% |
| Methionine | 107 | mg | 10.2% | 112% |
| Phenylalanine | 185 | mg | 10.6% | 109% |
| Threonine | 57 | mg | 5.4% | 55% |
| Tryptophan | 13 | mg | 4.6% | 48% |
| Valine | 113 | mg | 6.2% | 68% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Water 1 liter
- Cold water, for the slurry 200 ml
- White maize flour (sifted), for the slurry 100 g
- White maize flour (sifted), to stiffen 400 g
- Salt (optional) 1/4 tsp
- Cold water, for wetting the bowl 2 tbsp
Instructions
- 1
Bring the water to a boil in a heavy saucepan with the salt, if using.
- 2
Mix the 100 g of maize flour with the cold water into a smooth slurry.
- 3
Stir the slurry into the boiling water and cook for 5 minutes, stirring, until it becomes a thin porridge.
- 4
Add the remaining flour a handful at a time, stirring and pressing the lumps against the side of the pan with a flat wooden spoon after each addition, until the mixture is very stiff and pulls away from the pan.
- 5
Lower the heat and keep turning and pressing the ugali for 8-10 minutes more, until it smells cooked and no longer tastes of raw flour.
- 6
Rinse a bowl with the cold water and pour it out, press the ugali into the wet bowl and turn it out onto a plate as a dome.
- 7
Serve hot, cut into slices, with sukuma wiki, a meat or bean stew, or a glass of sour milk.