Second Spin, Country 192: Zambia [International Food]

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 the dried fish in cold water for 45 minutes, then remove the bones and break into bite-size pieces.

Put the fish in a pot, add 2 cups of water, bring to a boil, then reduce heat to simmer for 1 hour.

Wash and chop the mushrooms, then add them to the fish and cook for 10 minutes.

Add 2 teaspoons of canola oil, salt, green pepper, garlic, tomato, and onion to the pot, then simmer for 30 minutes.

Cut the spinach into pieces and place in a small pot with 2 tablespoons of cooking oil or 1/2 cup of ground nuts.

Chop the tomatoes and onion, add them to the spinach pot with salt, and simmer for 20 minutes.

Pour 2 cups of water into a medium pot and heat for 3-4 minutes until lukewarm.

Using 1 tablespoon at a time, sprinkle about a third of a cup of cornmeal into the water while stirring continuously with a wooden spoon.

Keep stirring until the mixture thickens and boils, then turn the heat to medium, cover, and simmer for 3-5 minutes.

Slowly pour the remainder of the cornmeal into the pot, stirring until smooth and thick.

Stir vigorously and adjust thickness by adding more cornmeal if desired, then cover and turn off the heat, letting it sit for 2-3 minutes.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary