Zambian Food | Kalembula Sweet Potato Leaves

beef

🥗Healthier: chicken

💰Cheaper: pork

Chicken is leaner and often less expensive than beef.

beef broth

🥗Healthier: vegetable broth

💰Cheaper: water with seasoning

Vegetable broth is lower in calories and can be made easily.

cornmeal

🥗Healthier: quinoa

💰Cheaper: rice flour

Quinoa offers more protein and is gluten-free.

spinach

🥗Healthier: kale

💰Cheaper: cabbage

Kale is nutrient-dense and can be more affordable.

Heat vegetable oil in a large pot over medium heat until shimmering.

Add chopped onions and sauté until translucent, about 5 minutes.

Stir in minced garlic and grated ginger; cook until fragrant, about 1 minute.

Add cubed beef and brown on all sides, about 8-10 minutes.

Incorporate chopped tomatoes and cook until softened, about 3-4 minutes.

Pour in beef broth and add bay leaves; bring to a boil.

Reduce heat to low, cover, and simmer for 1.5-2 hours until beef is tender.

Add chopped carrots and potatoes; cook for an additional 30 minutes until vegetables are tender.

Season with salt and black pepper to taste.

For Nshima, boil water in a separate pot.

Gradually add nshima flour, stirring constantly until thickened, about 10 minutes.

In another pot, heat cooking oil and sauté kalembula leaves until wilted, about 5 minutes.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary