Recipes
South Africa

Morogo (African Wild Spinach)

A traditional African leafy green dish — earthy, nutritious, and deeply rooted in heritage.

Ingredients

  • 2 cups morogo leaves (amaranth, cowpea leaves, or wild spinach)
  • 1 onion, chopped
  • 1 tomato, chopped
  • 1 garlic clove, minced
  • 1 tbsp oil
  • Salt & pepper

Method

  1. 1

    Rinse morogo thoroughly to remove sand.

  2. 2

    Heat oil, sauté onion and garlic until soft. Add tomato and cook until saucy.

  3. 3

    Add morogo leaves and cook 5–10 minutes until wilted and tender.

  4. 4

    Add salt, pepper, and optional chilli or peanut butter.

  5. 5

    Serve alongside pap, rice, or samp.

Swaps & variations

  • Add peanut butter for a traditional creamy version
  • Add chilli for heat
  • Add butternut cubes
  • Add maize meal dumplings

Storing & freezing

Cooked morogo keeps 3 days refrigerated. Freeze blanched leaves up to 6 months.

Grow it yourself

  • Amaranth (Morogo): One of the easiest crops; thrives in poor soil, drought, and full sun; self-seeds freely
  • Cowpea Leaves: Plant in warm climates; drought-tolerant; produces edible leaves and beans
  • Tomatoes: Prefer hot sunny positions; deep compost-rich soil
  • Onions: Plant in cooler months; harvest when bulbs swell
  • Hand-pick caterpillars from morogo leaves
  • Sprinkle wood ash to deter beetles
  • Use chilli-garlic spray for aphids
  • Plant marigolds around leafy greens
  • Morogo: Harvest young leaves for best flavour; frequent picking encourages tender growth
  • Tomatoes: Pick ripe and firm
  • Onions: Pull once tops bend naturally

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