Morogo is a simple meal made with onions, spices, and collard greens, hence its name. It can be served with cornmeal and pounded beef.
Morogo may look simple, but it’s rich in protein, dietary fiber and iron. These nutrients are important for regulating heart health and balancing the effects of salt in your body; hence, they also regulate blood sugar levels.
Table of Contents
Background and Origin
Morogo, or collard greens sauce, is popular in Botswana, South Africa, and Kenya. The name morogo means African spinach, popular in the southern and eastern parts of Africa.
The dish spread to other parts of the world as the effects of the slave trade and immigration.
Below is the step-by-step process.
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How to prepare Morogo–Collard Greens Sauce
Key Ingredients
- Collard greens, washed: rich in potassium and fiber, helping to lower bad cholesterol and improve good cholesterol. It also contains vitamins A, C, and K that improve kidney health.
- 1 big onion, sliced: has essential nutrients that help fight cold and flu. Onions are rich in fiber and help heart health.
- 3 garlic cloves: An essential spice that regulates blood sugar, kills bacteria and reduces inflammation.
- 2 fresh tomatoes: contain nutrients that benefit the skin and help to prevent hypertension.
- 3 tbsp vegetable oil: gives energy and improves cardiovascular health. Consuming vegetable oil also helps to better absorb nutrients.
- ½ tsp kosher salt
- ½ tsp black pepper
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Instructions
- Remove the stem in the middle of the collard greens and chop them into fine ringlets.
- Wash and slice the onion and mince the garlic cloves. Also, chop the tomatoes.
- Sauté the onion on medium heat for 2 minutes, then add the garlic.
- Add salt and pepper to taste. Let it cook for a minute, then add the tomatoes.
- Cook the tomatoes for 5 minutes, then add the collard greens. Let it cook on low heat for 5 minutes. You can choose to cover the pot at this point.
- Stir and adjust the seasoning.
- Serve morogo with pap and pounded cooked beef.
Tips on how to Prepare Morogo
- You can allow the collard greens to cook well or leave them to cook for a few minutes, resulting in a crunchy feel. Cooking them for a few minutes also maintains their nutrients.
- You can add a teaspoon of peanut butter to the sauce for a nutty taste.
- Also, buy dried collard greens from your local store if you can’t find the fresh leaves. You’ll have to soak the dried leaves for a few minutes before adding them to the sauce.
- If you want to remove the tomato skin, pour hot water on it and leave it for a few minutes. Then use your hand to remove the tomato skin before chopping them.
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Conclusion
Using collard greens for sauce has many benefits aside from its taste. It contains protein, fiber and essential vitamins for overall well-being. You can serve morogo with pap and extra protein of your choice.
Happy cooking!
Hey, Sedi here, a content writer.
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