Tuesday, February 9, 2016

How to Cook Managu

The African Nightshade, also locally known as Managu, is a popular vegetable in Eastern Africa. It is eaten together with the local staple dish, Ugali. Managu is a naturally bitter vegetable and must be prepared specially to eliminate this bitterness.


Ingredients (to serve 3 people)

  1. Three bunches of Managu
  2. One chopped onion
  3. Cooking oil
  4. 1 cup Whole milk or cream
  5. Half a teaspoon of salt

Directions


  1. Remove the leaves from the branches and boil in a sufuria until tender.
  2. Drain the water.
  3. In a separate sufuria, fry the chopped onion.
  4. Add the Managu while stirring.
  5. Add the salt.
  6. Lower the heat and allow to simmer for 2 minutes.
  7. Add the cream and allow to cook on low heat for 5 minutes.
  8. Serve with Ugali

Managu Nutritional Information

The leaves of Managu are highly nutritious consisting of:
  • 87.2 g water
  • 1.0 mg iron
  • 4.3 g protein
  • 38 kcalories
  • 5.7 g carbohydrates
  • 1.4 g fibre
  • 442 mg calcium
  • 20 mg ascorbic acid
  • 3660 µg ß-Carotene
  • 75 mg phosphorus
  • 0.59 mg riboflavin per 100 g fresh weight.

The leaves also contain high levels of vitamin A, B, and C, and phenolics and alkaloids, including cocaine, quinine, nicotine, and morphine. A diet incorporating Managu is recommended for pregnant or nursing mothers, as it is good for people with iron deficiencies, and malaria patients.

Suggested Reading

Homemade Pizza

References
Wikipedia

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