Traditional spinach and cabbage dish umfino

Almost everyone knows about the traditional combination of cabbage, onion and spinach called Umfino. Whether you choose to eat it as a main dish or on the side, let’s look at why Umfino is good for you and the family!

What goes into the pan?

It’s hard to find a dish with simpler fresh ingredients:

  • Equal parts of onion, spinach and cabbage
  • 2 teaspoons of oil for frying
  • Salt and pepper to taste

Let’s take a look at what those 3 ingredients give you: Onions are full – and we mean full! – of vitamins and minerals: biotin, manganese, copper, vitamin B6, vitamin C, fibre, phosphorus, potassium, vitamin B and folate. Who knew, right?

Cabbage is packed with even more goodness! Just take a look at this list:

  • vitamin K
  • vitamin C
  • vitamin B6
  • manganese
  • fibre
  • potassium
  • copper
  • vitamin B1
  • folate
  • choline
  • phosphorus
  • vitamin B2
  • selenium
  • magnesium
  • iron
  • calcium
  • pantothenic acid
  • protein
  • vitamin B3

Spinach is always a vegetable super-star, but let’s remind you why. It may have just as many vitamins and minerals as the others, but it has a few extra healthy punches: vitamin K, vitamin A and a higher iron content. It’s like the heavyweight wrestler of green leafy veggies!

How to cook your umfino

Heat the 2 teaspoons of oil in a frying pan. Add the onion and fry on medium heat until soft. Add the cabbage and spinach to the pan, and cook them until soft. Make sure they are cooked all the way through, but don’t allow the mixture to become overcooked and soggy.

Source: CapeFusionTours

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