Ombidi/Omboga in my local vernacular is also known as Wild Sun Dried Spinach scientifically known as [Cleome gynandra] belongs to a family of wild edible leafy greens is indigenous to Southern Africa. The young shoots from the plant often the flowers, and both are boiled togather with other edible wild leafy greens and consumed as a potherb, tasty relish, stew or side dish.
Fresh leaves are used as ingredients in variety of foods, and dried leaves are preserved by sun drying since the plant only grow once a year arround November to March ( Rainy Season) in Namibia to be specific. The leaves are rather bitter, and for this reason they are cooked with other edible wild vegetables. Follow this link to a more detail presentation • African Village Life \...
In Namibia the vegetable is a very important food source for rural and urban communities. It plays a significant role in household food security during drought and a in expensive way to naurish your family during these times when we face global decline in food supplies. This is no longer the time to splurge but to live sustainably.
Leafs and roots can be made into tradition medicine and used to treat minor alements. Ombidi/Omboga is rich in nutrients such as vitamins A and C, Calcium and Iron. In order to absorb more nutrients from it, it is advisable to consume the freshly plucked tender leafs and roots.
Health benefits:
🥦Rich in essential nutrients
👁Improves eyesight
🏃♀️ Provides energy
🤰Highly recommended meal for pregnant and 🤱lactating women.
In Namibia this leafy vegetable is available during the relish-gap period and plays a significant role in the entire household food security during drought.
Prep Time: 2 hours
Cook Time :20 mins
Ingredients:
1-2 Measuring cups of properly soaked, picked and drained Sun Dried Ombidi
2-3 Large ripe fresh tomatoes
1/2 Tablespoon of Elume linyika
1 1/2 Tablespoon fine salt
2-3 Measuring Cups of water
200g Ghee or clarified butter
Equipments:
1 Pressure cooker
1 Saucepan
1 Collander
1 Fine Sift
1 Cutting knife
1 Measuring jar
2 Wooden spoons
Cutlery and Crockery
Instructions:
Soak ombidi/ Omboga in cool tap water for 2 hours
Drain the water and pick any large stalks from it and continue rinsing three to four times
Add the Ombidi/Omboga and 2-3 cups of water to a pressure cooker and cook on medium to high heat for 20 minutes.
Once cooked stain off access water using a collander
Finely chop tomatoes and in a sauce pan add heat ghee or butter at medium heat . Add salt, elume linyika and sauté for 2 minutes
Cover and let simmer for 3 minutes.
Add Ombidi/Omboga to the pot and mix well, cook for another 5 minute, uncovered, remove from the heat and serve immediately with pap/rice
#Oshiwambo#Ombidi#Omboga#Morogo#CleomeGynandra#SpinachStew
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This is not a paid promotion and the ingredients mentioned and showcased in this video are bought with my resources.
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20 авг 2020
