Zambian Recipe| Sweet Potatoe Leaves| Kalembula

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 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 ginger, cooking for 1-2 minutes until fragrant.

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

Incorporate chopped tomatoes, carrots, and potatoes into the pot.

Pour in beef broth and add bay leaves and thyme.

Bring to a boil, then reduce heat and simmer for 1.5-2 hours until beef is tender.

Season with salt and black pepper to taste.

In a separate pot, bring water to a boil for Nshima.

Gradually stir in cornmeal, whisking to avoid lumps.

Cook Nshima over low heat, stirring continuously until thickened, about 10-15 minutes.

In the last 5 minutes, add spinach to the stew to wilt.

Serve the beef stew alongside Nshima and Kalembula.

Cooking Techniques

Spice Level: