Umbido (Beetroot Leaf Stew)

May 15, 2023May 15, 20230 18

Umbido (Beetroot Leaf Stew) recipe for a healthy and hearty meal

by The Chefin Stew

Prep

10 min

Cook

15 min

Ready In

25 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

207

Sugar

Fat

13g

Umbido is a traditional Tanzanian recipe that has been enjoyed for generations. The dish is typically made with beet leaves, tomatoes, onions, and spices, and is served as a side dish in most Tanzanian households. Umbido is not only delicious, but it is also a healthy option for those looking for a nutritious and filling meal. The stew is hearty and comforting and can be served with steamed rice or ugali (a Tanzanian staple made from maize flour).

Instructions

1.	Heat oil in a large pot over medium-high heat.
2.	Add onion and sauté until tender and translucent.
3.	Add diced tomatoes, salt, and pepper and cook for 5 minutes or until the tomatoes are soft.
4.	Add beet leaves and stir until they wilt and cook down.
5.	Squeeze in lemon juice and stir the stew.
6.	Serve the stew hot and sprinkle grated hard-boiled eggs on top.

PROS

Umbido is a healthy, low-calorie dish that is packed with vitamins and minerals.

The stew is easy to make and budget-friendly.

It can be made in large batches and freezes well.

CONS

Beet leaves are bitter and may not be liked by everyone.

Umbido is not a complete meal and should be served with a side dish or protein.

HEALTH & BENEFITS

Beetroot leaves are rich in vitamins A, C, and K and minerals such as iron, magnesium, and calcium.
The antioxidants in beet leaves may help in reducing inflammation and supporting brain function.
Hard-boiled eggs are a good source of protein and vitamins B12 and D.

	2 tablespoons oil
	500 g fresh beet leaves , torn in half ( preferably young )
	1 onion , finely chopped
	3 tomatoes , peeled and diced
	1/2 lemon , juice of
	4 hard-boiled eggs , grated
	salt and pepper