south africanveganwild spinachstewpeanutbeginnerweeknight

Morogo Stew

Name: Morogo Stew
Prep time: 10 min
Cook time: 18 min
Total time: 28 min
Yield: 2
Cuisine: South African
Ingredients: 400 g wild spinach, washed and roughly chopped; 250 g tomatoes, finely chopped; 120 g onion, finely chopped; 10 g garlic, minced; 50 g roasted peanuts, unsalted; 15 ml sunflower oil; 120 ml water; 4 g salt; 10 g extra chopped roasted peanuts

Morogo Stew is a comforting dish of tender leafy greens simmered with onion, garlic, and tomato until soft and deeply savory. Ground roasted peanuts give the stew a rich, nutty finish and a gentle thickness that makes it especially satisfying despite its simple ingredients.

28 min

2 servings

273 kcal

South African

Ingredients

Stew base

400 gwild spinach, washed and roughly chopped
250 gtomatoes, finely chopped
120 gonion, finely chopped
10 ggarlic, minced
50 groasted peanuts, unsalted
15 mlsunflower oil
120 mlwater
4 gsalt

To serve

10 gextra chopped roasted peanuts

Instructions

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.
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.
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.
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.
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.
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.

Nutrition per serving

273 kcal

Calories

11g

Protein

18g

Carbs

18g

Fat

Fiber

Notes

•If true wild spinach is unavailable, use Swiss chard, amaranth leaves, or a mix of spinach and kale.
•For a smoother, more traditional peanut body, pound the peanuts more finely before adding them.
•If the greens release a lot of water, simmer uncovered for an extra 1-2 minutes to concentrate the flavor.
•This stew pairs especially well with pap for a classic Southern African meal.

Background

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.

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