ugali

Ugali is a staple dish in East Africa, consisting of maize flour cooked with water to form a thick, dough-like paste. It is traditionally made by bringing water to a boil, gradually sprinkling in maize flour while stirring to prevent lumps, then simmering until the mixture pulls away from the sides of the pot and becomes firm. The amount of flour and water determines the consistency, from soft to very stiff.

Ugali is commonly served as the main carbohydrate, accompanied by vegetables, legumes, or meat stews. In Kenya and Tanzania it is often eaten with greens such as sukuma wiki or with fish, chicken, or beef stews. In Uganda and parts of the region, it may be referred to as posho. Similar maize-based dishes exist under other names in nearby countries, such as nsima in Malawi and Zambia, or sadza in Zimbabwe; they share a doughy texture and are eaten with similar accompaniments.

Nutritionally, ugali is high in carbohydrates and calories and provides energy but is relatively low in fat and protein, so it is usually paired with protein-rich sides to form a balanced meal. It is typically eaten by hand, with the right hand used to shape a portion and scoop up stews.

The dish dates back to the adoption of maize in East Africa after the Columbian exchange and remains a central element of daily meals for many communities.