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Ugali - What is it?

Updated on June 28, 2012

Ugali, a main part of East African Cuisine

Ugali is one of two main dishes in many Eastern African countries. Ugali is a staple starch made from Maize (corn) as the main ingredient. It is a very thick dish, not too different from a porridge. It is eaten by many people every day in that part of the world and some call it a cornmeal porridge, or corn meal mush.

Evidently, its is easy to burn, so it takes a little practice to boil, yet not burn it. Usually people eat Ugali with meat or stews. This food is known to help stretch meals to make them last longer throughout a given week. Unfortunately, it isn't the most nutritional dish, but you can change that by using ingredients that are higher in nutrition, like a wheat flour. The dishes that it can be served with, if higher in nutrition can help to balance that out as well.

There are many cultures that also use this dish, and it goes by different names depending on where you are cooking it. Sure its not totally the same, but something rather similar. Its great for people of lower income, as they can not spend a lot, but still have some food that will feed them and their families.

In Kenya in particular, the cooking is influenced by both Indian and Arab cuisine to some degree. Ugali is a big part of that.

Making Ugali in Kenya

Maize or corn, is the chief ingredient in Ugali
Maize or corn, is the chief ingredient in Ugali

How is Ugali used in East African Cuisine?

There are a few ways to eat Ugali. Traditionally, some will roll it up into lump, or a ball and then cover it with a sauce or a stew. Some will dip it into a sauce, gravy or stew that has either vegetables, meat or both. This is most common in rural areas on the Eastern parts of Africa. Some will make a depression into a scoop of ugali, to hold a stew or sauce.

Ugali is made to be eaten with the hands, and if it can be worked just right, can be used like some breads are in other cultures, to wrap around meats. I was trying to picture how this would work, but they seem to be able to do it, I imagine it would just take some getting used to.

Another example of using ugali to complete a meal would be ugali with cabbage, or something similar called ugali and sukuma. Often, you will find ugali served with kale or spinach. This would raise up the nutritional value considerably.

East Africa
East Africa
Kale, one of the great additions to Ugali, and raises the nutritional value.
Kale, one of the great additions to Ugali, and raises the nutritional value.

Ways to increase the nutrional value of Ugali

There are some ways to make ugali more healthful for the people that eat it, such as using a more whole wheat based starch, or adding spinach and kale, and proteins in the form of meats. There have been some studies done on adding a little bit of soy (possibly "supplements") to ugali. It was determined that increasing the soy content, there was increased protein, and an increase in lysine. Other minerals were increased as well, and there seemed to be no loss of taste of the ugali. In general, they raised up the soy flours from ten to thirty percent. I just thought this was so interesting, as it could really impact the lives of many people.

The maize or corn meal comes in three ways. 1. Whole maize meal, then 2. Partially de-germed maize meal, and 3. Fully de-germed maize meal, or a meal that has been sifted quite a bit. The thing is, the fully de-germed meal is appealing, even though a little bit less healthy, because it is easier to digest. So that is very appealing to many. However, the best nutrition comes when more of the germ is left, as in the whole maize meal.

One way to eat Ugali

Ugali Poll

Have you ever tried Ugali?

See results

Comments

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    • oceansnsunsets profile imageAUTHOR

      Paula 

      6 years ago from The Midwest, USA

      Thank you for taking the time to leave a comment on this article on Ugali. Thanks for your kind words, and so happy you enjoyed it. Have a nice day!

    • chepkoluumugulel profile image

      chepkoluumugulel 

      6 years ago from Texas

      I enjoyed reading about this especially since I know what it is, and how it is prepared. Just describing to somebody else, how the measurements and how it’s done has been a little of a challenge to me. I can feast on this every day. Perfect description and awesome videos. I linked my article "The Kalenjin's love for Isageek" to this article because I think you did such an awesome job.

    • oceansnsunsets profile imageAUTHOR

      Paula 

      6 years ago from The Midwest, USA

      Hello Ckay, I enjoy hearing about other people's experiences with Ugali. I think it would be such a healthy dish with the spinach and kale you mentioned, and milk.

      Thank you for your comment and thoughts, I appreciate it.

    • profile image

      Ckay 

      6 years ago

      I enjoy it a lot;prefer it as a mixture of whole maize flour and millet or sorghum though a little whole wheat flour would also improve its taste as well as its Nutritional content.Have this with sauteed Spinach or Kale and a glass of milk and you'll definitely ask for more.

    • oceansnsunsets profile imageAUTHOR

      Paula 

      7 years ago from The Midwest, USA

      Hello Jakipret, thanks so much for stopping by the hub and commenting. I really appreciate it. :)

    • Jakipret profile image

      Jakipret 

      7 years ago from Washington, usa

      good hub, i just ate this:)

    • oceansnsunsets profile imageAUTHOR

      Paula 

      8 years ago from The Midwest, USA

      Thank you for the comment Phoenix

    • PhoenixV profile image

      PhoenixV 

      8 years ago from USA

      I would like to try this.

    • oceansnsunsets profile imageAUTHOR

      Paula 

      8 years ago from The Midwest, USA

      Hi Brandon, It sounds like your grandfather is going to be a great source for Ugali recipes if this is his signature dish. I am sure he will appreciate you being so thoughtful of him on his 79th birthday.

    • profile image

      Brandon Jorjino 

      8 years ago

      Thanks. What are the carbs, grain sources and seasoning names? Where can i buy these things if i wish to make Ugali. My grandfather is a Kenyan and this is his signature dish. I want to make it for his 79th birthday. What else should i make for him?

    • oceansnsunsets profile imageAUTHOR

      Paula 

      8 years ago from The Midwest, USA

      Hello James, Thank you so much for your kind words and stopping by. Basically, what I shared above, is what I currently know about Ugali. The level of macro nutrients can be changed by what you add to Ugali for instance, greatly increasing the vitamin and mineral levels.

    • profile image

      James Mbuga 

      8 years ago

      Great insight!! Are you in a position to state the nutritional content of ugali especially the macro nutrients?

    • oceansnsunsets profile imageAUTHOR

      Paula 

      8 years ago from The Midwest, USA

      Thank you for your comment Boraxo!

    • Boraxo profile image

      Boraxo 

      8 years ago from Yakima

      good job a lot of information

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