How to Cook Mrenda, Embrace Kenyan Culinary Heritage

A Nutritious and Flavorful Traditional Green Leafy Vegetable Stew. Mrenda is a beloved Kenyan dish made with local leafy greens (often amaranth or spider plant leaves) cooked with tomatoes, onions, and spices. It’s hearty, healthy, and perfect alongside ugali, rice, or chapati. Learn how to prepare Mrenda (slippery vegetable) with this easy, traditional recipe. Rich in nutrients and packed with flavor, this Kenyan favorite pairs perfectly with ugali for a wholesome, authentic meal. I am incredibly passionate about sharing knowledge on our rich Kenyan culinary heritage. Today, I want to explore a timeless category of our traditional meals. It is the cherished indigenous leafy vegetables. These nutritious greens are not only a staple on many dinner tables across the country. They also represent generations of culture, identity, and wisdom passed down through families and communities. They are the soul of many Kenyan kitchens and continue to be prepared with pride and love.

Growing up, I was taught to recognize these vegetables by their traditional names. Each name echoes the rhythms and dialects of our various communities. However, to share with a wider audience, I researched their botanical or commonly accepted English names. This makes them more accessible to those unfamiliar with our local terminology.

Let us take a moment to explore some of these amazing greens that grace our plates regularly. There is Mitto, which is known botanically as Crotalaria. This leafy green has a distinct flavor and is particularly loved in western parts of Kenya. Then there is Saget or Saga, which refers to the Spider Plant. Its tangy taste makes it a popular choice, especially when paired with a touch of milk or cream. We also enjoy Seveve or Malenge, which are Pumpkin Leaves. These are tender, mildly sweet, and packed with nutrients. Another household name is Terere. It is widely recognized as Amaranthus. This is a plant that grows almost everywhere. It offers both flavor and nourishment.

There is also Nderema, known botanically as Basella Alba. It is a slimy variety, much like Jute, and is often prepared in a unique style that complements Ugali beautifully. Then we have Managu or Osuga, which refers to Black Nightshade. This vegetable has a rich, earthy flavor and is often mixed with other greens to mellow its slight bitterness. Lastly, and most importantly for today, there is Kunde, which are Cowpea Leaves. There is also Mrenda, also called Jute. I used both in today’s featured recipe.

These indigenous vegetables are widely available in markets around Nairobi and are celebrated in kitchens across many Kenyan households. They are not only flavorful but also come packed with health benefits including essential vitamins, iron, calcium, and dietary fiber. What makes them even more beautiful is the versatility with which they can be cooked. Each vegetable has its own texture and its own soul. It can either be prepared individually or mixed with others to create a robust and wholesome dish.

When preparing these greens, there is a traditional technique that many of us are familiar with. We often use Sodium Bicarbonate, locally referred to as Magadi, to soften the vegetables during boiling. This practice tenderizes the leaves. It also preserves their vibrant green color. This gives them that fresh, appetizing look. In many homes, Magadi is passed down as a kitchen essential. Each tribe often has its own name for it. In my cooking, I used a more natural alternative known locally as “msherekha”—a term used in the Luhya community. I plan to create a separate post. In it, I will show exactly how this natural tenderizer is derived. I will also explain how you can incorporate it into your traditional cooking routines.

Today’s recipe features Mrenda, or Jute Leaves. Mrenda is particularly distinctive due to its slimy, mucilaginous texture. This texture might be unusual to some. However, it is absolutely loved by many. It is this texture that makes it pair so perfectly with Ugali. The sticky nature of Mrenda allows it to cling wonderfully to the Ugali. It creates a rich and satisfying bite that is both comforting and flavorful. The flavor is subtle but wholesome, and the texture is soothing, especially when you are craving a warm, home-cooked meal.

One of the best things about indigenous leafy vegetables is the flexibility they offer in cooking. You can choose to prepare one type of green or mix two or more depending on what is available. In today’s dish, I decided to pair Mrenda with Kunde (Cowpea Leaves). This pairing helped balance out the slimy nature of Jute. The firmer, slightly bitter texture of Cowpea Leaves contributed to this balance. This combination not only elevated the taste but also brought out a beautiful contrast in texture and color.

The preparation process is simple and grounded in tradition. After washing the vegetables thoroughly, they are chopped and boiled until tender. Whether you choose to add magadi or msherekha, the goal is to keep the greens soft but not mushy. Once the vegetables are cooked, I sauté them lightly in onions, garlic, and tomatoes. For a more intense flavor, you can add crushed groundnuts or peanut paste. These additions give the vegetables a creamy texture. They also provide a delicious nutty aroma. If you are feeling indulgent, a bit of fresh cream or fermented milk can be added to enhance richness.

I often get asked why I am so passionate about indigenous leafy greens. The answer is simple. These vegetables are more than just food—they are living symbols of our history, culture, and resilience. They remind us of our grandmothers, our mothers, and all those who have nurtured us with their cooking. They teach us to value what is grown locally and what is naturally available in our environment. Most importantly, they connect us to our roots. This happens in a fast-changing world that often overlooks the value of traditional knowledge.

I continue to explore and prepare these indigenous leafy vegetables. I hope to bring you along on this beautiful culinary journey. I will be sharing more recipes and stories, shedding light on the preparation, benefits, and cultural significance of each vegetable. Whether you are a seasoned cook or new to these greens, I invite you to join me. Together, let's celebrate this important part of our heritage.

So, the next time you are in your local market, take a second look at those bundles of green leaves. They are wrapped neatly in banana leaves or paper. Ask the vendor what they are called in your local language. Try preparing them at home with a little onion, garlic, and love. Pair them with a steaming plate of Ugali and enjoy a meal that connects generations.

Let us celebrate our roots one plate at a time.

Ingredients

-4 Bunches Mrenda (jute)
-8 Bunches Kunde (cow pea leaves)
-1 Cup Onions
-1 Cup Tomatoes
-3 Tablespoons Vegetable Oil
-Pinch Salt
-2 Tablespoons Msherekha (traditional sodium bicarbonate)

METHOD

Wash the vegetables

-The Bunch Kunde leaves (cow pea leaves) removed from their stalks and Bunch Mrenda (jute)

-This is how the Kunde (cow pea leaves) look like. They are usually rough and a bit tough

-This is how the Mrenda leaves (jute) looks like. They are usually soft and slippery, they give the vegetable mixture that soft runny feel after they are cooked
-Pour water in a large pan. Add the two Tablespoons of Msherekha/munyu (traditional sodium bicarbonate) or you can use Magadi. Let the water boil until it forms bubbles like the ones below

-Add the chopped up Kunde (cow peas) and Mrenda (jute). It will start bubbling on the sides

-As it cooks, the bubbles will start to swell and go up the pan, make sure you are stirring every few minutes

-The bubbles will spread around the cooking pot, you need to sit/stand near the cooking vegetables as they rise or you will have green water to clean up from the floor

-This is how bad it gets! Lol!
-The Msherekha/munyu (Magadi) (sodium bicarbobate) is the one causing the volcanic eruptions!
-As soon as the vegetable has turnes from light green to dark green, remove from the heat and drain all the water

-Use the same cooking pan/pot that you used to boil the leafy vegetables. Add onions and sautee until they start browning

-Add tomatoes, salt and cook until tomatoes start to become paste like

-Add the now softened leafy vegetables and stir until they are incorporated into each other. Taste to see if salt is enough and add more if need be. Let it cook for a few more minutes and remove from the heat

-Serve the Mrenda (jute) with just Ugali. Or you can serve the Ugali and Mrenda with Meats, Chicken, Fish or even Eggs

print recipe

MRENDA - TRADITIONAL KENYAN VEGETABLE RECIPE

by Mulunga Alukwe July-21-2017

Ingredients

• 4 Bunches Mrenda (jute)
• 2 Bunches Kunde (cow pea leaves)
• 1 Cup Onion
• 1 Cup Tomatoes
• 3 Tablespoons Vegetable Oil
• Pinch Salt
• 2 Tablespoons Msherekha (sodium bicarbonate)

Instructions

-Pour water in a large pan. Add the two Tablespoons of Msherekha/munyu (traditional sodium bicarbonate) or you can use Magadi. Let the water boil until it forms bubbles-Add the chopped up Kunde (cow peas) and Mrenda (jute). It will start bubbling on the sides-As it cooks, the bubbles will start to swell and go up the pan, make sure you are stirring every few minutes-As soon as the vegetable has turned from light green to dark green, remove from the heat and drain all the water-Use the same cooking pan/pot that you used to boil the leafy vegetables. Add onions and sautee until they start browning-Add tomatoes, salt and cook until tomatoes start to become paste like-Add the now softened leafy vegetables and stir until they are incorporated into each other. Taste to see if salt is enough and add more if need be. Let it cook for a few more minutes and remove from the heat-Serve the Mrenda (jute) with just Ugali. Or you can serve the Ugali and Mrenda with Meats, Chicken, Fish or even Eggs

Details

Prep time: 20 mins Cook time: 10 mins Total time: 30 mins Yield: 4 Servings

If you have been enjoying these foodie adventures, I would love to stay connected. Follow me on all my social platforms for real-time updates, behind-the-scenes glimpses, and event alerts. See behind-the-scenes looks and join conversations around all things delicious. Follow me on Instagram for beautiful food photos and quick reels. Find me on Facebook for longer stories and community chats. Join the fun on Twitter(X) where I share food thoughts and tips. Get creative with me on Pinterest where you can pin your favorite recipes for later. Subscribe to my YouTube channel for the full recipe creation. Leave a comment in the comment section and let's chat!

Kenyan Mrenda Recipe – FAQs & Nutrition Card

FAQs

What is Mrenda?
Mrenda refers to a stew made from indigenous leafy greens such as amaranth (terere), spider plant (saga), or black nightshade (managu). It’s sautéed with onions, tomatoes, and sometimes flavored with garlic and chili.

Can I use other greens if I can’t find traditional Kenyan ones?
Yes! Spinach, kale, collard greens, or Swiss chard make good substitutes with slightly different textures but similar nutrition and flavor.

Is Mrenda spicy?
Traditionally, it can have a mild heat depending on how much chili or pepper you add. You can adjust spice levels to suit your taste.

How is Mrenda served?
It’s commonly served as a side dish with ugali (cornmeal porridge), rice, or chapatis. It adds a nutritious and flavorful vegetable boost to any meal.

Is Mrenda healthy?
Absolutely. It’s rich in vitamins A, C, and K, iron, calcium, and fiber from the greens, plus antioxidants from tomatoes and spices.

How long does it take to cook?
About 20-30 minutes. The greens cook quickly but benefit from simmering to develop flavor.

Printable Nutrition Card: Kenyan Mrenda (Per 1 cup serving)

Nutrient	Amount (approx.)
Calories	70 kcal
Carbohydrates	10 g
Sugars	4 g
Protein	3 g
Total Fat	2 g
Saturated Fat	0.3 g
Fiber	4 g
Sodium	250 mg
Vitamin A	85% DV
Vitamin C	30% DV
Prep Time	10 minutes
Cook Time	20 minutes

Please note that these values are estimates and can vary based on specific ingredients and portion sizes used. For precise nutritional information, consider using a nutrition calculator with exact ingredient measurements.