List of Indigenous traditional Luhya Vegetables Eaten in Kenya. That vegetables are rich in important micro nutrients vitamins A, B, and C, and minerals iron, zinc and calcium is well known. Beyond the popularity of kale (sukumawiki) and spinach as the official greens in our meals, there are plenty more of leafy vegetables that can be found in the country. Most indigenous foods including vegetables however seem to be restricted to either specific communities or certain regions where they’re considered staples.Further, veggies contribution to fiber, carbohydrates and proteins in our diets is proven in science. What today is not well known is the importance of indigenous foods in achieving health. This article introduces us into a variety of Luhya traditional vegetables. In doing so, I hope that these delicacies from my people will find more space more often on our tables.
Exceptions are to be found in some urban areas where certain vegetables are almost exclusively associated, even bought and sold, by a given community. The reason for this could be attributed to the simple fact that people are not accustomed to the taste of some of these vegetables and more so could be lacking the knowledge on how to properly prepare them. Nevertheless, indigenous vegetables are very nutritious and could be just the answer to introducing some variety into your greens.
Nevertheless, indigenous Luhya vegetables are very nutritious and could be just the answer to introducing some variety into your greens. Let’s look at some of them.
Amaranthus (Terere)
Amaranthus (Amaranth) or as locally known, Terere, is a highly nutritious vegetable that’s cultivated and consumed as a leafy vegetable in many parts of the world not just Kenya. It’s easy to grow, matures fast and grows vigorously. There are many species of Amaranth with some green and others red in colour. Also refer to libokoyi above. Wild varieties include – Asystasia schimperi, Digera muricota and Coccinia grandis that are found as weeds in cultivated fields. The Bukusu have emboka Amaranthus lividus while litoto refers to Amaranthus hybridus. Among the Maragoli, this family of vegetables are also known as livokoi.
Amaranth leaves when cooked are rich sources of calcium, manganese, vitamin A, vitamin C, and folate. They’re also a good source of protein, riboflavin (B2), niacin (B3), vitamin B6, iron, potassium and zinc. You can eat amaranth leaves alongside most dishes like ugali (maize meal) and other starches. Amaranth also produces a nutritious grain which is used as food in some parts of the world.
Likhubi
Scientific name for likhubi is Vigna unguiculataa. Common name is cowpea in English and kunde is Swahili. It is the most ubiquitous of traditional Luhya vegetables as it is also a common delicacy in other ethnic groups in Kenya. So popular is likhubi that it is often commonly cultivated commercially. Further, likhubi’s popularity stems from its wide spread use as the ‘second vegetable’ when cooking traditional Luhya vegetables. As seen in our suggestions below on cooking Luhya traditional vegetables, we often prepare our vegetables as a mixture of two or more vegetables.
Types of likhubi
There are two types of Likhubi. The fist type known as ilande (Isukha) is planted in October – December during the short rains. Its cultivation goes on upto until the start of the long rains in March.
The second type is known as inzekhu in Isukha is a shorter crop that thrives during the long rains of March – May and is harvested from May – August. The seeds of inzekhu variety are often mixed with those of beans and together, they are inter-cropped with maize. Towards the end of its cycle, this variety of likhubi is ‘left’ to mature and bear seeds for the next season. Thus, the seeds are often harvested in July – September.
Nutritional value of likhubi (kunde)
Likhubi is high in the following micro nutrients: potassium, calcium, magnesium, iron and manganese. Refer to the table below for details on the nutritional value of cowpea leaves.
Fun facts on likhubi
Derivatives from the likhubi plant were used in Luhya traditional medicine to manage a range of illness. They include: stomach ulcers, treating STI (endwasi) and preventing miscarriage
Spider Plant (Sagaa, Saget)
The spider plant, locally known as Saget or Saga, is also known by other names such as shona cabbage, african cabbage, spiderwisp, cat’s whiskers, chinsaga or stinkweed. The plant is actually a wild flower native to Africa whose leaves are used as vegetable, though their flowers happen to be edible too.2
The plant yields prolifically and requires very little management. Nutritionally, the spider plant has been found to be a rich source of beta-carotene, folic acid, ascorbic acid and calcium. It’s also a good source of protein with the leaves being about 4% protein.2
The leaves have also been shown to have anti-oxidant properties that could be beneficial in treating inflammatory diseases. For this reason, it’s sometimes used as medicinal herb.
The leaves are bitter tasting. To reduce this bitterness, milk is usually added during cooking. Fresh spider plant leaves can be eaten as a side dish alongside other vegetables, mashed in foods or incorporated in stews. In some places it’s also dried first then ground and mixed into weaning foods for babies.
Lisutsa
See the entry ‘lisutsa‘ above. When virgin land is cleared, the black type (Solanum americanum) sprouts. Lisusta also grows wild among banana plants; its seeds having been dispersed by bird droppings. The orange-fruited type (Solanum villosum) is rare but occasionally seen in Isukha.
Pumpkin Leaves (Lisebebe)
Pumpkins are usually cultivated for their starchy fruit whose seeds we found out to be quite nutritious, but their leaves are also commonly used as vegetables. Most often, the leaves are usually mashed along with mashed potatoes to make mukimo, a popular delicacy among people of the Mt.Kenya region. In the Luhya community we are told they are referred to as Liro (courtsey of Sammy Shiraku). Pumpkin leaves are a good source of calcium, iron magnesium, potassium, phosphorus, folate, vitamin K and vitamin A. It’s also good source of protein and dietary fibre.10
Lisebebe or seveve in Lulogooli is a Luhya traditional vegetable from the Cucurbita spp. This is your everyday pumpkin leaves. In terms of the use of pumpkin leaves as a traditional vegetable by a majority of ethnic groups in Kenya, sebebe comes second only to likhubi in popularity. However, unlike likhubi, lisebebe is often cultivated in the kitchen garden as opposed to the open fields.
Sebebe is best cultivated towards the end of the rainy season. This is because its seed sprouts better when the soils are draining well and not water logged. However once sprouted, unlike likhubi which is affected by too much rain, lisebebe thrives with wetness.
Preparing lisebebe
Preparation of lisebebe for cooking starts with observing certain rules of hand. First, lisebebe is best harvested from a pumpkin plant that is yet to flower. Nonetheless, once a pumpkin plant has flowered, the leaves can still be harvested as this favorite of Luhya traditional vegetables.
However, an experienced hand is tasked with the onerous task of selecting the leaves to be harvested as vegetable. Poor harvesting leads to the plant gets injured and thus failing to produce fruit.
Secondly, lisebebe leaves are harvested using a sharp knife and not by plucking. The knife is used to cut the leaf at the base where it meets the stalk. Further in most Luhya cultures, not just anybody is allowed to harvest lisebebe. It is believed that there are serious implications if an unmarried girl or one yet to bear children and have a ‘home’ harvests lisebebe. Often, this task is left to the woman of the home. Finally, there is a special way that the pumpkin leaves are prepared for the pot. Failure to prepare lisebebe as described in the article below greatly makes them less palatable.
Linyolonyolo
If you thought makhalaba was the least liked traditional Luhya vegetable, I don’t know what you will have to say about linyolonyolo (Lwidakho). Also known as linyoronyoro (Maragoli) or lifwafwa/ sikayangaya (Lubukusu) or the Wondering jew (English) or Commelina spp. (scientific name) is a traditional vegetable of immense cultural value. Lifwafwa (Commelina bhenqalensis) is the more common of this vegetable is found in fertile areas in forest and crop fields.
Miro
Mitoo (slenderleaf in English) is an annual or perennial herb in the legume family (Fabaceae) and is native to tropical Africa. The word “mitoo” comes from the Luo language and refers to Croatalaria brevidens and C.. Mito in Maragoli, kimiro in Lubukusu is a less popular Luhya traditional vegetable of the Crotalaria spp. The two species that are commonly used as a vegetable is the Crotalaria brevidensa, commonly known as Sunhemp. The other is Crotalaria ochroleucaa, commonly known as Giant sunhemp.
The former C. brevidensa is what gives miro its bad name as it is a particularly bitter vegetable that needs some getting used to. The later, C. ochroleucaa is becoming a new favorite among younger generations as it is much less bitter.
In Central and Western Kenya, the consumption of leafy vegetables (especially wild and bitter herbs) including mitoo is particularly important among older women. They are among the few people holding the necessary knowledge to collect and prepare these products. The preference for these plants plays an important role in their conservation. In addition to its taste, women appreciate mitoo for its slimy and mucilaginous consistency. This characteristic is associated with various healing properties including the lubrication of limbs and the ability to ease labor. Mitoo also plays an important ecological role within the local agricultural systems: Being a legume, it fixes nitrogen in the soil and ensures an excellent fodder source for livestock. Mitoo harvesting is managed almost exclusively by women and is for domestic needs. Only surpluses are sold, with sale taking place mainly in the local markets of rural areas.
Mitoo consumption is limited due to several factors. On one hand, the available quantity is reducing due to prolonged drought periods and its cultivation is no longer common in Nakuru County. On the other hand, the change in eating habits among younger people, as well as their migration to urban centers, means that the knowledge and practices linked to this traditional plant and no longer passed on.
Mitoo leaves and shoots are prepared similarly to other traditional leafy vegetables. Because of its decidedly bitter taste and mucilaginous consistency, mitoo is consumed in small quantities and often combined with other vegetables including murere (Corchorus olitorius). Together with some ugali, mitoo often accompanies stewed meat. In the rural areas of Nakuru County (and more generally in Western Kenya), women soak the previously boiled leaves and sprouts in cow’s milk or buttermilk (mala), leaving them to ferment for 3 days. This improves the flavor of the vegetable (reducing the bitter taste) and preserves it for a long time, after which the leaves can be fried or combined with soups and stews.
Lirunde
This vegetable comes out as a weed in cropland especially during weeding time.
Shirietso
Vegetable from the leaves of a tree whose scientific name is Erythrococca bongensis. This is a small shrub or tree, sometimes climbing, that is found in bushland, forest edges, along rivers, lake shores and roadsides.
Lisutsa
Or namasaka (Lubukusu) or risuza (Maragoli) is known a traditional vegetable known as black nightshade in English and managu in Gikuyu. In the recent past, this vegetable has grown in popularity as less bitter variants (Solanum scabrum) have been propagated and cultivated.
There are four types that are commonly consumed: Solanum villosum, Solanum niqrum, S. scabrum and S. americanum. Lisustsa has found commercial success in Kenya although a variety of these vegetables are gathered in the wild. indigenous traditional Luhya Vegetables Eaten in Kenya
Perfect when cooked with milk or cream and left overnight before consumption. See entry below on wild type lisutsa.
Spider Plant (Sagaa, Saget) Tsisaka
Scientific name: Cleome gynandra, Gynandropsis gynandra
The spider plant, locally known as Saget or Saga, is also known by other names such as shona cabbage, african cabbage, spiderwisp, cat’s whiskers, chinsaga or stinkweed. The plant is actually a wild flower native to Africa whose leaves are used as vegetable, though their flowers happen to be edible too.2 Also known as esaka (Lubukusu), saga (Maragoli) and spider plant (English) is a popular Luhya traditional vegetable. As the English name suggests, its hairy purplish stems reminds one of the limbs of a spider. Nonetheless, its appearance shouldn’t discourage first time consumers from trying it out. It’s indeed a tasty vegetable.
The plant yields prolifically and requires very little management. Nutritionally, the spider plant has been found to be a rich source of beta-carotene, folic acid, ascorbic acid and calcium. It’s also a good source of protein with the leaves being about 4% protein.
The leaves have also been shown to have anti-oxidant properties that could be beneficial in treating inflammatory diseases. For this reason, it’s sometimes used as medicinal herb.
The leaves are bitter tasting. To reduce this bitterness, milk is usually added during cooking. Fresh spider plant leaves can be eaten as a side dish alongside other vegetables, mashed in foods or incorporated in stews. In some places it’s also dried first then ground and mixed into weaning foods for babies.
While tsisaka holds the most commercial potential of Luhya traditional vegetables, it is a hard crop to cultivate. This is because namasaka requires fertile well drained soils; warmer temperatures and plenty of rainfall.
Makhalaba
These are the leaves of your everyday bean (Phaseolus vulgaris). Makhalaba is not a favorite and is eaten only when other vegetables are scarce. In truth, when you find a people feasting on makhalaba, often is the case that there is widespread communal scarcity of food. Or that a particular family is hard up and thus cannot afford to buy exotic vegetables from the market. Magaraba (Maragoli) is unpopular partly because it fits into the profile of the folly of ‘eating eggs and expecting to breed a flock of chicken’. For it goes without saying that harvesting the leaves of the bean plant negatively affects the eventual fruit to be harvested. The other reason why it is unpopular is because of the way it is cooked. It is the blandest of meals and there are sufficient cultural reasons as to why it is so.
Ikanzira
Another of the what can be classified as ‘royalty’ of Luhya traditional vegetables. The scientific name of ikanzira is Brassica carinata. When in the market anywhere in Kenya, ask for khajira/ kanzira.
This vegetable also known as the Ethiopian kale has more ‘depth’ in taste than your everyday kale. It’s delicate aromatic (mustard -like) flavors go well with lisustsa (Isukha). As it helps balance the bitter taste of the former. It does well when grown in the shade of bananas though it is particularly suffers with adverse weather and pests.
African Nightshade (Managu)
The African nightshade commonly known as managu (kikuyu), consists of many species which are consumed for their leaves. It’s also sometimes referred to as black nightshade, mnavu (swahili), namasaka (Luhya) or osuga (Luo).
The African nightshade does well in most soils, is easy to manage and gives high yields with long harvesting periods. The leaves are a rich source of calcium, vitamin C, beta-carotene, phosphorus and riboflavin (B2). They also contain significant amounts of phenols and alkaloids, including cocaine, quinine, nicotine, and morphine.
Jews Mallow (Mrenda/Murere)
Jews Mallow, or as commonly known, Mrenda, is a popular leafy vegetable among the Luhya community of the country. Also known as likhu (Isukha) or murenda (Maragoli), is the most notoriously famous of Luhya traditional vegetables – given its slimy, somewhat runny appearance when cooked. For the uninitiated, its okra-like appearance requires some convincing for one to try out. However, I urge you not to be put off by the appearance. In truth, murere is a quite a delight.
For the scientists among us, this traditional vegetable belongs to the Corchorus spp.; they are two main types of murere. The more popular but rarer Corchorus olitorius has broad leaves. This means that it yields more edible mass. Then there is the more common variety the Corchorus trilocularis which has narrow leaves.
Primarily used for its leaves, the young immature fruits of the plant are also used as vegetable and in some parts are dried and ground into powder to prepare sauce.1 In some places their dried leaves are used for thickening soups and making tea while their seeds are also edible.5,6
Jews Mallow leaves are soft and easy to cook vegetables. The leaves are rich in rich in beta-carotene, iron, protein, calcium, thiamine (B1), riboflavin (B2), niacin (B3), folate, vitamin C and E and dietary fibre.5 The plant is also said to have medicinal qualities.
Libokoyi
Libokoyi is the wide variety of vegetables principally belonging to the Amaranthus species. There are both wild and cultivated varieties. They include: Amaranthus blitum commonly known as purple amaranth or Guernsey pigweed. Amaranthus viridis commonly known as green amaranth. Amaranthus graecizans (michicha). Also see entry on tsimboka below.
Inderema
There is an indoor climbing plant known as the ‘money plant’. If you grew up in a home with one, then you might be able to recognize inderema in the wild. This is because in appearance, inderema can be said to resemble a miniature version of a money plant. However, when cooked as a vegetable, inderema assumes a slimy consistency kind of that of murere. Commonly, inderema is known as the Indian spinach.
In the wild, inderema is common in riverine environments. When domesticated, it is planted among banana plants whose shade is protective. Moreover in urban environments, I often sight inderema on hedges where it is found climbing. We urban dwellers risk snake bites (as it is associated with snakes) for nothing but aesthetics from this evergreen climber. However, our forefathers found nutrition from this plant scientifically known as Basella alba.
Shikhubayeka
Shikhubayeka is a vegetable that resembles likhubi in taste, though it’s more popular for its use in treating endwasi. The scientific name of this wild climbing plant whose natural habitat is forested and mountain areas is Vigna membranacea.
Imbetsa
Imbetsa is a creeping plant and slimy when cooked. Leaves resemble those of miroo (mito). During the dry season it is only seen along streams where there is little interference from human activity. They can also grow in inhabited areas such as home compound where the seeds have been deposited.
Cooking Luhya traditional vegetables: Common indigenous vegetable combinations and mixtures
There are two unforgiving rules to preparing a perfect meal with Luhya traditional vegetables.
First, always have munyu musherekha at hand.
Secondly: always get your combinations of vegetables right. For instance, lisebebe and miro don’t compliment each other and thus can’t be cooked together.
To satisfy the first rule, the article below on munyu musherekha should settle that requirement for good. The article is about all you ever needed to know about the Luhya traditional organic salt known as munyu musherekha. I also give a simple 10 step process on how to make munyu so that your modern kitchen never runs out of some.
With housekeeping issues out of the way, the following are common cooking combinations of Luhya traditional vegetables.
Likhubi and murere (likhu)
Cook this combination with munyu musherekha. Start with cooking the likhubi first then add the murere. The more the murere, the more slimy the outcome. This combination is a firm favorite and is what one is likely to be served with when you order murere/murenda in a restaurant.
Likhubi and miro
Here, miro substitutes murere. Cook this mixture with musherekha.
Tsimbatikira
A tasty combination of Luhya traditional vegetables consisting of likhubi and tsimboka or libokoyi but cooked with no musherekha
Lisebebe, miro and nderema
In this combination, inderema works as murere would by adding smooth/slimy luster to the dish. Cook this combination of complimentary traditional vegetables with musherekha for best results. indigenous traditional Luhya Vegetables Eaten in Kenya
Miroo leaves and pumpkin flowers near maturity
This is a dish of royalty. First one has to have a very good reason for early gratification. That is, forgoing the pumpkin that would have come from the flower, to feed on the flowers.
Besides, I once saw a cooking show on Tv where pumpkin flowers were the star in some fancy gourmet dish. For best results, cook this mixture with musherekha.
Murere, miro and likhubi
A common combination that brings the best of both worlds. First, the likubhi improves the texture of the dish by giving one ‘something to hold on to’ when eating. Secondly, miro adds bite to the dish thanks to its characteristic bitterness. Finally murere, thanks to its slimy consistency, binds it all together. To enjoy this mixture of Luhya traditional vegetables, one must cook with mushelekha.
Tsimwanyinya
A mixture of likhubi and libokoyi. In this version of the dish the vegetables are cooked with musherekha. indigenous traditional Luhya Vegetables Eaten in Kenya
Tsimbatishira
Another way to prepare the likhubi and libokoyi mixture that makes up tsimwanyinya, only that this time, it is cooked without mushelekha. Tsimbatishira should be a family favorite especially if the leaves of both vegetables are young and tender.
Tsisaga and libokoyi or tsimboka or kanzira
Though in the title I have indicated that one can substitute either of the vegetables for the other, I often cook all the four vegetables together and my family loves it. Depending on seasonal availability, one of the four vegetables often dominates the dish. However, to find the perfect balance to your taste, keep experimenting. Caution, do not cook this dish with mushelekha.
Versatile tsimboka
Tsimboka can be paired with all the Luhya traditional vegetables listed here. It is good in modulating taste and texture.
Ikanzira, tsimboka, tsisaka and libokoyi
See notes above on the mixture of tsisaga and libokoyi or tsimboka or kanzira
Inderema, lisebebe and miro
This mixture cooked with musherekha is quite the delight especially when cream is added.
Linyolonyolo
If it happens that you have to eat some linyolonyolo, well don’t waste other vegetables. Cook the damned thing alone with mushelekha.
Tsirietso, likhubi and lisebebe
Use plenty of tsirietso in this mixture and cook with mushelekha.
Tsirietso, tsimboka and of likhubi
The ratio of mixing here is greatly in favor of likhubi though unlike above, one does not cook with musherekha. indigenous traditional Luhya Vegetables Eaten in Kenya
Lirunde, likhubi and miro
By now you should have realized that whenever miro features in a dish, it means that one must cook with mushelekha.
Shikhubayeka and miro
I guess this should be taste like something close to likhubi and miro. Therefore, add mushelekha when cooking.
Cooking Luhya traditional vegetables with exotic vegetables
By exotic vegetables we talk of two vegetables in particular: Spinach and sukuma wiki (kales). Cooking Luhya vegetables together with exotic vegetables is often a masterstroke; especially when one gets the ratios right. The exotic vegetables help modulate the taste and texture of the traditional vegetables (especially the bitterness). On the other hand, the traditional vegetables help jazz up the ‘common/everyday’ taste of exotic vegetables. indigenous traditional Luhya Vegetables Eaten in Kenya
Rules of hand when cooking Luhya traditional vegetables together with exotic ones
Do not use munyu musherekha. The traditional Luhya salt simply doesn’t go well with exotic vegetables. If you have to chop your traditional veggies, a rough chop is recommended. The chopped pieces should roughly measure an inch or so. Too fine chopping risks not only loss of nutrients but the vegetables might break up and ‘liquefy’ on cooking. indigenous traditional Luhya Vegetables Eaten in Kenya
The following are common combinations of traditional and exotic vegetables.
Versatile tsimboka with sukuma wiki
Spinach isn’t really necessary here as the tsimboka does the do. If you have to use spinach to modulate taste use sparingly as possible.
Ikanzira, tsimboka, tsisaka and libokoyi
indigenous traditional Luhya Vegetables Eaten in Kenya Sukuma wiki can be added, albeit sparingly for the the purposes of improving the texture. I personally prefer using young sukuma wiki leaves in this recipe. In addition if I use spinach, I add it towards the very end of cooking.
Tsimbatikira
indigenous traditional Luhya Vegetables Eaten in Kenya Spinach is the exotic vegetable of choice here. But if you chose for a higher proportion of libokoyi, then some sukuma wiki will go a long way in improving the texture.
Tsisaga and libokoyi or tsimboka or kanzira
Some sukuma wiki for texture. I usually add just a little bit of spinach for taste.
Ikanzira, tsimboka, tsisaka and libokoyi
Same as above. indigenous traditional Luhya Vegetables Eaten in Kenya
Sources
- Traditional African vegetables in Kenya: production, marketing and utilization, P. Nekesa and B. Meso, Organic Matter Management Network, Nairobi, Kenya
- Safeguarding intangible cultural heritage: Traditional foodways of the Isukha community of Kenya, UNESCO.
- Oral literature.
- Various sources from mulembenation.co.ke archives.
- Amaranth leaves, cooked, boiled, drained, without salt – USDA National Nutrient Database for Standard Reference
- Spider Plant – Wikipedia
- Spider Plant: A Hardy and Nutritious African Native – Nourishing the Planet
- African Nightshade – Wikipedia
- Production Guidelines Jew’s mallow (Corchorus olitorius L.) – Department: Agriculture, Forestry and Fisheries Republic of South Africa
- Jews Mallow – Wikipedia
- Nutrient Contents of Raw and Cooked Cowpea Leaves – Journal of Food Science 48(4):1252 – 1254 · August 2006 (Available here: https://www.researchgate.net/publication/229986285_Nutrient_Contents_of_Raw_and_Cooked_Cowpea_Leaves)
- Protein and iron composition of cowpea leaves: An evaluation of six cowpea varieties grown in Eastern Africa (Available here: http://www.ajfand.net/Volume14/No5/Okonya13645.pdf )
- 100 Most Protein Rich Vegetarian Foods – Smart Fitter indigenous traditional Luhya Vegetables Eaten in Kenya
- Pumpkin leaves, cooked, boiled, drained, without salt – USDA National Nutrient Database for Standard Reference –
- Utilization and Medicinal Value of Indigenous Leafy Vegetables Consumed in Urban and Peri-Urban Nairobi – Bioline (Available here: http://www.bioline.org.br/request?nd07032)
