• Bunch of Rape veggies (muriwo weRape)
  • 3 tbsp frying oil
  • 1 tsp salt

This is one of my favorite green leafy vegetables. I believe it’s important not to overcook food more so vegetables because not only would the food become bland but you will also loose the nutritional value you are supposed to get from that food. This is why I prefer cooking muriwo weRape in this way. It’s quick and easy and your meal will be done with time to spare.

Green leafy vegetables such as muriwo weRape are rich in iron and folate which amongst other things help with formation of more red blood cells. Red blood cells carry oxygen around your body to organs and tissue. You can serve muriwo neSadza or as a cool sandwich which if you are Zimbabwean you have probably done so.

Quick Instructions

  1. Wash vegetables thoroughly under running water and break-off steam.  Cut veggies into thin strips. Heat oil in pan
  2. Test if oil is ready by throwing a strip of the vegetables. If strip sizzles add rest of vegetables. Add salt and stir occasionally for the next 5 to 8 minutes. Do not exceed 8 minutes.
  3. Your muriwo weRape is ready!


Pictorial Detailed Instructions

Step 1 - Click to enlarge

Wash vegetables thoroughly under running water and break-off stem. Cut veggies into thin strips (b). Heat oil in pan (c). Only break stem after washing so as to avoid loosing nutrients during the wash. The nutrients being lost are represented by the green coloring that remains in the water when washing veggies.

 

Step 2 - Click to enlarge

Test if oil is ready by throwing a strip of the vegetables (a). If strip sizzles add rest of vegetables (b). Add salt and stir occasionally (c) for the next 5 to 8 minutes. Do not exceed 8 minutes. The oil strip test helps you to avoid putting the vegetables in the pan too early or too late. If the strip does not sizzle the oil is not yet ready; if the strip burns the oil is too hot remove pan from heat until oil has cooled down. Repeat process.

 

Nice green muriwo (veggies) ready!

Nice green muriwo (veggies) ready!

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