Zambia , Country 192, Night One

dried fish

🥗Healthier: smoked tofu

💰Cheaper: canned tuna

Smoked tofu provides a similar texture while being plant-based.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil offers healthier fats, while canola is more affordable.

Soak dried fish in water for 45 minutes.

Boil the soaked dried fish for 1 hour.

Drain the fish but reserve the water.

Shred the fish into bite-sized pieces using two forks.

Add the shredded fish back into the reserved water.

Add about 2 cups of sliced mushrooms to the pot with the fish and water.

Cook the mushrooms and fish mixture over medium heat for about 10 minutes.

Add chopped onion to the mixture and sauté until translucent.

Add minced garlic and chopped green pepper; cook for another 2 minutes.

Stir in chopped tomatoes and cook until softened, about 3-5 minutes.

Add chopped spinach and simmer until wilted, about 2 minutes.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary