Captain Rico Live from the bay

Ugali – Kenyan cornmeal

Ugali is the East African staple: white cornmeal whisked into boiling water and stirred until it pulls into a smooth, firm, sliceable loaf. Just two ingredients, endlessly versatile, and perfect for scooping up stews and greens.

Ugali – Kenyan cornmeal

Adapted from TheMealDB

TheMealDB Sourced — pending WFPB review. Recipe data and image via TheMealDB. WFPB analysis and substitutions by Captain Rico are still in progress; the recipe below is the source's original. View the original at TheMealDB.

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Prep: 1 min Cook: 20 min Servings: 4

Ingredients

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Method

  1. Bring the water to a boil in a medium saucepan.
  2. Reduce the heat to low, and stirring constantly with a whisk, slowly add the cornmeal to the boiling water.
  3. The ugali will begin to thicken quite quickly.
  4. Continue cooking on low heat, stirring constantly with a sturdy wooden spoon, until the ugali begins to pull away from the sides of the pan, hold together, and takes on the aroma of roasted corn.
  5. Turn it out immediately onto a serving plate.
  6. If you would like, using a spoon or spatula, quickly shape it into a thick disk or round.
  7. The ugali will continue to firm as it cools and will be thick enough to cut with a knife (similar to firm polenta).

Nutrition per serving (estimated)

  • 218 cal
  • 4.2g protein
  • 1g fat
  • 46.8g carbs
  • 2.3g fiber
  • 0.9g sugar
  • 4mg sodium
About the ingredients
Water
Plain potable water (H2O). Universal solvent and culinary base, no calories or nutrients beyond trace minerals. Not derived from any organism; an unprocessed essential. WFPB canonical.
White Cornmeal Zea mays
Cornmeal is dried maize kernels milled to a coarse meal. Whole-grain (stone-ground) cornmeal retains bran and germ (canonical, matrix only fragmented); commercial degermed cornmeal removes germ/bran (matrix-removed, leans noncanonical). Carbohydrate-dominant, provides fiber, magnesium, and B vitamins when whole.