ZAMBIAN FOOD | KAPENTA | RAPE VISASHI | BEANS | CABBAGE | MIXED BEEF STEW

maize flour

🥗Healthier: whole grain flour

💰Cheaper: cornmeal

Whole grain flour adds fiber and nutrients.

meat

🥗Healthier: tofu

💰Cheaper: beans

Tofu offers protein while being plant-based.

sauce

🥗Healthier: salsa

💰Cheaper: tomato sauce

Salsa provides flavor with fewer calories.

Put beans in a pot and add half of the water. Cook on medium for 1 hour.

Add the remaining water and cook for 20 minutes.

Cut the tomato and onion, then add salt, oil, and curry to a pot. Mix well and cover, cooking for 40 minutes, stirring often.

In a cast iron pot, add beef and oil, turn on heat to medium, and add salt. Let the beef release its juice, mix well, and cover, cooking for 16 minutes.

Once the juice has dried up, add 418g of water, mix well, cover, and cook for 40 minutes, stirring occasionally.

After 40 minutes, brown the meat for 6 minutes, then add onion and fry for 3 minutes. Add tomato, stir, cover, and cook for 3 minutes.

Add chicken stock powder, curry, black pepper, and mix well. Cook for 2 minutes, then add thickener, stir, and cook for 1 minute.

Add 310g of hot water, mix well, and cook for 10 minutes, stirring occasionally.

Remove from the stove and cut the washed wrap vegetables.

In a big pan, add 2 tablespoons of oil and heat on medium. Add onion and fry until soft for 3 minutes, then add tomato and fry for 6 minutes.

Add the veggies, mix well, then add salt and stir. Cook for 4 minutes, then add nuts and stir. Add 140g of water, stir, and cook for 10 minutes on medium to low heat, stirring occasionally.

In a bowl, put kapenta and add warm water. Let it sit for 5 minutes to soften, then get rid of the water and rinse the kapenta.

In a big pan, put 3 tablespoons of oil and heat on medium. Add kapenta and fry for 8 minutes, stirring occasionally.

Add onion and fry for 3 minutes, then add tomatoes, salt, and black pepper. Mix well and let it cook for 6 minutes, adding 4 tablespoons of water and cooking for 3 more minutes.

In a big pan, add oil and heat on medium. Add onion and fry for 3 minutes, then add tomatoes and fry for 4 minutes.

Cut the cabbage and rinse it, letting it drip off excess water. Add to the pan with salt, stir, and cook for 6 minutes, stirring occasionally.

In a pot, put 130g of ma meal and pour in 500g of hot water, mixing to avoid lumps. Add remaining water and continue mixing until it starts to bubble. Cover and cook for 5 minutes.

Start adding maize meal bit by bit, mixing well before adding more, until you get a soft texture that can form a lump. Turn off the heat.

Dip a big spoon in water and scoop out the shima from the pot, placing it in a serving dish.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens