COOKING BOTSWANA: Seswaa with Morogo & Pap 🇧🇼

beef

🥗Healthier: chicken

💰Cheaper: pork

Chicken is leaner and more affordable than beef.

maize meal

🥗Healthier: quinoa

💰Cheaper: rice

Quinoa is a nutritious alternative, while rice is often less expensive.

morogo

🥗Healthier: spinach

💰Cheaper: kale

Spinach is more widely available and nutritious.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil offers health benefits, while sunflower oil is cost-effective.

Cut the beef into chunks and add to a pot with leftover beef bones, salt, bay leaves, and optional chili powder.

Cover the meat with water and bring to a boil.

Place the pot in a preheated oven at 320 degrees Fahrenheit for 4 hours.

While the beef is cooking, prepare the morogo by sautéing chopped onion in a pan until it starts to turn color, then add diced grape tomatoes and salt.

In a separate pot, boil water and add spinach to wilt it down.

After 4 hours, remove the beef from the pot and separate the meat from the bones, saving the broth.

Pound the beef using a mortar and pestle until it reaches a desired consistency.

Reduce the saved broth over heat, skimming off fat as needed.

For the pap, bring 2 cups of water and 1 teaspoon of salt to a boil in a saucepan.

Add 1 cup of white cornmeal to the boiling water while whisking to avoid clumps, then cover and reduce heat to medium-low.

Cook until the pap separates from the sides of the pan, then optionally stir in butter before serving.

Cooking Techniques

Equipment Needed

Spice Level: