south africangreenswild spinachvegetarianpeanutstewweeknight

Morogo

Name: Morogo
Prep time: 12 min
Cook time: 18 min
Total time: 30 min
Yield: 2
Cuisine: South African
Ingredients: 400 g wild spinach, washed and roughly chopped; 120 g onion, finely chopped; 180 g tomato, finely chopped; 3 cloves (9 g) garlic, minced; 40 g roasted peanuts, coarsely ground; 15 ml sunflower oil; 120 ml water; 4 g salt; 1 g freshly ground black pepper; 10 ml lemon juice

Morogo is a comforting, earthy stew of leafy greens gently cooked with onion, tomato, and garlic, then enriched with ground peanuts for a creamy, nutty finish. The result is simple but deeply satisfying, with bright tomato freshness and tender greens in every spoonful.

30 min

2 servings

224 kcal

South African

Ingredients

Morogo base

400 gwild spinach, washed and roughly chopped
120 gonion, finely chopped
180 gtomato, finely chopped
3 cloves (9 g)garlic, minced
40 groasted peanuts, coarsely ground
15 mlsunflower oil
120 mlwater
4 gsalt

To serve

1 gfreshly ground black pepper
10 mllemon juice

Instructions

1
Prepare all the ingredients: wash the wild spinach thoroughly to remove grit, then roughly chop it. Finely chop the onion and tomato, mince the garlic, and coarsely grind the roasted peanuts. This mise en place is important because the dish cooks quickly once the onions hit the pan.
2
Heat the sunflower oil in a medium saucepan over medium heat. Add the onion and cook for 4-5 minutes, stirring often, until softened and lightly golden at the edges. Add the garlic and cook for 30 seconds more, just until fragrant; do not let it brown or it can turn bitter.
3
Add the chopped tomato and salt. Cook for 4-5 minutes, stirring and pressing the tomato with your spoon until it breaks down into a coarse sauce and the raw smell disappears.
4
Add the wild spinach and water. Stir to coat the leaves in the tomato mixture, then cover and cook for 5-6 minutes over medium-low heat until the greens are wilted and tender. If the pan looks dry before the spinach softens, add a small splash more water.
5
Stir in the ground peanuts and simmer uncovered for 2-3 minutes, stirring frequently, until the liquid thickens slightly and the peanuts give the morogo a rich, nutty body. Taste and adjust seasoning if needed.
6
Finish with black pepper and lemon juice, then serve hot. The lemon brightens the earthy greens and balances the richness of the peanuts.

Nutrition per serving

224 kcal

Calories

Protein

17g

Carbs

14g

Fat

Fiber

Notes

•If wild spinach is unavailable, use Swiss chard, amaranth leaves, or mature spinach; reduce cooking time slightly for tender spinach.
•For a more traditional texture, pound the peanuts rather than grinding them too finely; a little texture is desirable.
•Morogo is excellent with pap, samp, brown rice, or alongside grilled meat for a flexitarian meal.
•If your tomatoes are very tart, a pinch of sugar can soften the acidity, though it is optional.

Background

Morogo is a widely loved South African dish made from leafy greens, often including indigenous or foraged plants such as wild spinach or amaranth. It is especially associated with home cooking across several communities, where the greens are simmered simply with aromatics and sometimes enriched with peanuts for extra nourishment. The dish reflects a tradition of resourceful, seasonal cooking built around local plants.

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