Sukuma Wiki

1. Heat oil in a frying pan and add the onions. Sauté about 2 to 4 minutes.

2. Add tomato and greens and sauté about 1 minute.

3. Add ½ cup water and then add salt to taste.

4. Let the mixture simmer until the sukuma is tender.

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Nutrient	Quantity
Total fats	26.0737 g
Protein	3.7975 g
Carbohydrates	23.6338 g
Energy	328.4659 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3835 g
Water	472.2603 g
Aspartic acid	0.4526 g
Calcium, Ca	72.0128 mg
Lutein + zeaxanthin	281.1676 g
Fiber, total dietary	5.4007 g
Carotene, beta	1054.0215 g
Niacin	1.5133 mg
Vitamin A, RAE	308.8631 g
Arginine	0.2159 g
Riboflavin	0.0869 mg
Tocopherol, beta	0.0223 mg
Glutamic acid	1.3907 g
Sodium, Na	20.4514 mg
Fatty acids, total saturated 16:1 undifferentiated	0.5726 g
Total lipid (fat)	26.0737 g
Manganese, Mn	0.4611 mg
Fructose	5.1244 g
Proline	0.0596 g
Fatty acids, total saturated 16:0	6.7976 g
Fatty acids, total saturated 8:0	0.2847 g
Sucrose	1.584 g
Choline, total	30.4358 mg
Sugars, total	12.6591 g
Serine	0.0955 g
Fatty acids, total saturated 10:0	0.6387 g
Fatty acids, total saturated 18:0	3.1106 g
Vitamin B-6	0.371 mg
Selenium, Se	0.8 g
Ash	1.7599 g
Fatty acids, total saturated 18:1 undifferentiated	6.4945 g
Pantothenic acid	0.3982 mg
Phenylalanine	0.1039 g
Copper, Cu	0.2028 mg
Betaine	0.3834 mg
Thiamin	0.1566 mg
Retinol	210.944 g
Methionine	0.0184 g
Iron, Fe	0.9391 mg
Carbohydrate, by difference	23.6338 g
Phosphorus, P	100.7812 mg
Folate, total	63.9082 g
Tocopherol, gamma	0.2681 mg
Fatty acids, total saturated 4:0	0.8259 g
Lycopene	5747.7811 g
Alanine	0.0965 g
Cholesterol	65.536 mg
Valine	0.0787 g
Fatty acids, total saturated 18:2 undifferentiated	0.7747 g
Glycine	0.0839 g
Carotene, alpha	225.6222 g
Glucose (dextrose)	5.9444 g
Fatty acids, total saturated 14:0	2.5677 g
Zinc, Zn	0.6544 mg
Isoleucine	0.067 g
Fatty acids, total saturated 12:0	0.715 g
Fatty acids, total polyunsaturated	1.1583 g
Leucine	0.1027 g
Tocotrienol, alpha	0.0863 mg
Vitamin A, IU	2649.6886 IU
Folate, DFE	63.9082 g
Tryptophan	0.0368 g
Vitamin C, total ascorbic acid	42.4442 mg
Phytosterols	39.6372 mg
Fatty acids, total saturated 6:0	0.489 g
Tyrosine	0.0573 g
Vitamin B-12	0.0026 g
Vitamin K (phylloquinone)	20.4893 g
Fatty acids, total saturated	15.9822 g
Histidine	0.0557 g
Fatty acids, total monounsaturated	7.4455 g
Threonine	0.0972 g
Folate, food	63.9082 g
Vitamin E (alpha-tocopherol)	1.9551 mg
Magnesium, Mg	42.9427 mg
Lysine	0.1283 g
Potassium, K	764.3103 mg
Cystine	0.0273 g
Fluoride, F	6.8979 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Oil	2 tablespoons	224.256	0	25.4669
Onion	1	64	14.944	0.16
Tomato	1	40.2099	8.6898	0.4468
Water	0.5 cup	0	0	0
kale	1 bunch	0	0	0