Maungu// Pumpkins ((The Malawian Way))

maize flour

🥗Healthier: whole wheat flour

💰Cheaper: cornmeal

Whole wheat flour offers more fiber and nutrients.

chicken

🥗Healthier: tofu

💰Cheaper: canned beans

Tofu is lower in fat and provides plant-based protein.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier with beneficial fats.

fresh herbs

🥗Healthier: dried herbs

💰Cheaper: no herbs

Dried herbs are more affordable and have a longer shelf life.

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

Add chopped onions and sauté until translucent, about 3-4 minutes.

Stir in minced garlic and ginger, cooking until fragrant, about 1 minute.

Add diced tomatoes and green bell peppers, cooking until softened, about 5 minutes.

Incorporate chopped cabbage and carrots, stirring to combine.

Pour in vegetable broth and bring to a simmer.

Add chicken pieces, cooking until fully cooked, about 15-20 minutes.

In a separate bowl, mix maize flour with water to create a smooth paste.

Gradually add the maize paste to the pot, stirring continuously to avoid lumps.

Simmer for an additional 10 minutes until the stew thickens.

Season with salt and black pepper to taste.

Serve hot, garnished with fresh herbs.

Cooking Techniques

Equipment Needed

Spice Level: