Entree: Eswatini – Southern Culinary Region – Morogo (Stewed wild leafy greens cooked with onions, tomatoes and peanut)

Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.

Serving Size: 4

Approximate Time

Prep 15 min

Cook 20 min

Total 35 min

Ingredients

U.S. measurements first, metric equivalents in parentheses. Conversions are approximate; oz means weight ounces, not fluid ounces.

- 1 lb (450 g) fresh morogo or tender leafy greens (amaranth, spinach, or collards)
- 2 tbsp (30 ml) sunflower oil or vegetable oil
- 1 large onion, sliced, approx. 6 oz (170 g)
- 2 cloves garlic, minced, approx. 0.21 oz (6 g)
- 2 medium tomatoes, chopped, approx. 10 oz (300 g)
- 1/4 cup (60 g) smooth peanut butter or 3/4 cup (90 g) ground roasted peanuts
- 1 cup (240 ml) water or light vegetable stock
- 1 tsp (5 g) coarse salt, adjust to taste
- 1/2 tsp (2.5 g) freshly ground black pepper
- 1 tbsp (15 ml) lemon or lime juice
- 1 small fresh chili, finely chopped (optional), approx. 0.18 oz (5 g)
- 2 cups (460 g) cooked stiff maize porridge (pap/sadza) or cooked rice, for serving

Show original ingredient measurements

- 1 lb (450 g) fresh morogo or tender leafy greens (amaranth, spinach, or collards)
- 2 tbsp (30 ml) sunflower oil or vegetable oil
- 1 large onion, sliced, approx. 6 oz (170 g)
- 2 cloves garlic, minced, approx. 6 g
- 2 medium tomatoes, chopped, approx. 10 oz (300 g)
- 1/4 cup (60 g) smooth peanut butter or 3/4 cup (90 g) ground roasted peanuts
- 1 cup (240 ml) water or light vegetable stock
- 1 tsp (5 g) coarse salt, adjust to taste
- 1/2 tsp (2.5 g) freshly ground black pepper
- 1 tbsp (15 ml) lemon or lime juice
- 1 small fresh chili, finely chopped (optional), approx. 5 g
- 2 cups (460 g) cooked stiff maize porridge (pap/sadza) or cooked rice, for serving

Instructions

1. Rinse the morogo leaves well, remove tough stems, then roughly chop. If very leafy, blanch in boiling water 1 minute and drain to reduce bulk.
2. Heat the oil in a large pan over medium heat. Add the sliced onion and sauté until soft and translucent, about 5–7 minutes.
3. Add the minced garlic and chopped chili (if using) and cook 30 seconds until fragrant. Stir in the chopped tomatoes and cook down 5–8 minutes until they begin to break down.
4. Stir in the peanut butter (or ground peanuts) and 1 cup (240 ml) water or stock to create a saucy base. Add tomato‑peanut mixture and simmer 2–3 minutes to combine.
5. Add the chopped morogo to the pan, pushing it down to submerge in the sauce. Cover and simmer gently for 8–12 minutes until the greens are tender and flavors meld. Stir occasionally; add a splash more water if too thick.
6. Season with salt, pepper and lemon or lime juice. Adjust seasoning and texture. Cook uncovered 1–2 minutes more.
7. Serve hot with stiff maize porridge (pap/sadza) or rice alongside, spooning generous portions of morogo over the starch.