Cornmeal Ugali with Sautéed Spinach and Tomato Relish

By AislePrompt Editorial · Published 2026-06-23 · Updated 2026-06-23

A classic Tanzanian staple, ugali made from fine cornmeal paired with a fresh sautéed spinach and tomato relish for a balanced, comforting meal. This African-inspired vegetarian recipe, ready in about 30 minutes, pairs fine cornmeal (maize flour), water, salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 210 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup fine cornmeal (maize flour)
• 4 cups water
• 1 tsp, divided salt
• 2 tbsp olive oil
• 4 cups fresh spinach leaves, washed and chopped
• 2 medium tomato, diced
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1/4 tsp (optional) red chili flakes
• 1 tbsp fresh lemon juice

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: In a medium saucepan, bring 4 cups water and 1/2 tsp salt to a boil over high heat. Gradually add 1 cup fine cornmeal in a steady stream while stirring vigorously with a wooden spoon to prevent lumps.
2. Step 2: Reduce heat to medium-low and continue stirring and cooking for 8-10 minutes until the mixture thickens into a stiff, dough-like consistency and pulls away from the sides of the pan. Remove from heat and cover to keep warm.
3. Step 3: Meanwhile, heat 2 tbsp olive oil in a large skillet over medium heat. Add 1 medium finely chopped onion and sauté for 3-4 minutes until translucent.
4. Step 4: Add 2 minced garlic cloves and 1/4 tsp red chili flakes (if using), cooking for 1 minute until fragrant. Stir in 4 cups chopped fresh spinach and 2 diced medium tomatoes. Cook for 5-6 minutes, stirring occasionally, until the spinach is wilted and the tomatoes have softened.
5. Step 5: Season the vegetable mixture with 1/2 tsp salt and 1 tbsp fresh lemon juice. Serve the hot ugali on plates with a generous spoonful of the spinach and tomato relish on top or on the side.