Morogo Stew

Nutrition · per serving

Steps

1. 1

   Roughly chop the wild spinach, finely chop the tomatoes and onion, mince the garlic, and crush the roasted peanuts to a coarse powder with a knife or mortar. Keeping the peanuts slightly coarse gives the stew a better texture than grinding them completely smooth.

   400 g wild spinach, washed and roughly chopped250 g tomatoes, finely chopped120 g onion, finely chopped10 g garlic, minced50 g roasted peanuts, unsalted
2. 2

   Heat the sunflower oil in a medium pot over medium heat. Add the onion and cook for 3-4 minutes until softened and lightly translucent, not browned. Stir in the garlic and cook for 30 seconds, just until fragrant.

   15 ml sunflower oil120 g onion, finely chopped10 g garlic, minced
3. 3

   Add the chopped tomatoes and salt, then cook for 4-5 minutes, stirring occasionally, until the tomatoes break down into a loose sauce. If the pan looks dry, add a small splash of the measured water rather than more oil.

   250 g tomatoes, finely chopped4 g salt120 ml water
4. 4

   Add the wild spinach and the remaining water. Cover and cook for 5-6 minutes, stirring once or twice, until the greens are wilted and tender. The volume will reduce significantly as it cooks.

   400 g wild spinach, washed and roughly chopped120 ml water
5. 5

   Stir in the crushed peanuts and simmer uncovered for 4-5 minutes until the stew thickens slightly and the peanuts meld into the tomato base. Taste and adjust seasoning if needed; the finished stew should be savory, nutty, and spoonable rather than watery.

   50 g roasted peanuts, unsalted
6. 6

   Spoon the morogo stew into bowls and scatter over the extra chopped peanuts for a little crunch. Serve hot on its own or alongside pap, rice, or steamed root vegetables.

   10 g extra chopped roasted peanuts

Origin & History

Morogo is a Southern African dish made from indigenous leafy greens, often including wild spinach or amaranth leaves. It is widely eaten in South Africa and neighboring countries, where it is valued both as an everyday staple and as a way of preserving traditional food knowledge. Peanut-enriched versions are common in home cooking, adding richness and protein to humble greens.