Kholowa by Ulemu Kawale / Totally Blind / MALAWI / Golden Eye Chef 2023

maize flour

🥗Healthier: whole grain flour

💰Cheaper: cornmeal

Whole grain flour adds fiber and nutrients.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil is healthier with good fats.

chicken

🥗Healthier: tofu

💰Cheaper: beans

Tofu is lower in calories and beans are cost-effective.

fish

🥗Healthier: chicken breast

💰Cheaper: canned tuna

Canned tuna is a budget-friendly protein alternative.

Boil 0.5 liters of water in a pot.

Add 3 liters of sweet potato leaves to the boiling water and let it boil for a while.

Slice 4 large tomatoes while the sweet potato leaves are boiling.

Add the sliced tomatoes to the pot with the sweet potato leaves.

Stir the vegetables until well cooked.

Add 6 tablespoons of ground nuts flour to the pot, stirring continuously to avoid sticking.

Cook for about 9 to 10 minutes until the Kowa is ready.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary