By Lily Nyong
Welcome to how to do with LILY, we will be making white rice and vegetable ( ugwu) sauce
Fluted pumpkin which is popularly known as Ugwu in Nigeria is a plant that is filled with different nutrients that nourish the human body, fights bacteria and keeps the body healthy.
Since it is high in protein and iron, it promotes blood production, eliminates and treats anaemia. It is strongly advised for pregnant women and nursing mothers. It is given to the sick and poor as a blood tonic.
The plant seeds are an excellent source of nutrients for the prostate, as well as libido-boosting vitamins, vital sex drive minerals, and a high amount of zinc needed in the body.
When diced and combined with salt and coconut water, the young leaves of Ugwu are used to avoid and cure convulsions.
In Nigeria, especially in the Eastern part, Ugwu is used for different soup delicacies, but it can also be used as a sauce or stew for eating white rice. The following are the ingredients and procedures for making this healthy and nutritious meal.
Ingredients
Vegetable (ugwu)
Onions
Palm oil
Kpomo
Fish
Meat (optional)
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Crayfish
Salt
Seasoning cube
Pepper
Tomatoes
Locust beans (optional)
Procedures
Chop your vegetable leaf
Chop your onions
Blend your pepper and tomatoes (rough blend)
Wash your fish, meat and kpomo
Steam your meat, fish and kpomo (make sure you include pepper, salt and seasoning cube to taste)
Add your onions
Let it cook until the meat is tender (remove your fish once you notice that it’s properly cooked)
Put an empty pot on the fire
Add your palm oil (let the oil get hot)
Add your onions
Add your blended pepper and tomatoes
Add your crayfish when pepper and tomatoes are properly cooked
Add your seasoning cube and salt
Add your locust beans (optional)
Make sure all the ingredients are in their right proportion
Add your fish, kpomo and meat (allow it to cook)
Then add your vegetable (ugwu)
Let it cook for one minute
Your vegetable sauce is ready
Best serve with white rice
Yam
Plantain etc.
