Zambia • Africa • easy • 45 mins
Zambia Chibwabwa
Description
Chibwabwa is a traditional Zambian dish made from pumpkin leaves, often cooked with groundnuts and spices. It holds cultural significance as a staple in Zambian households, particularly during the harvest season when fresh pumpkin leaves are abundant.
Ingredients
- 500g pumpkin leaves, washed and chopped
- 1 cup groundnuts (peanuts), roasted and ground
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 2 tablespoons vegetable oil
- 1 teaspoon salt
- 1 teaspoon paprika
- 1/2 teaspoon chili powder (optional)
- 2 cups water
Instructions
- Heat the vegetable oil in a large pot over medium heat.
- Add the chopped onions and sauté until they are translucent.
- Stir in the chopped tomatoes and cook until they soften.
- Add the groundnuts, salt, paprika, and chili powder, mixing well.
- Pour in the water and bring to a boil.
- Once boiling, add the chopped pumpkin leaves and reduce the heat to low.
- Cover and simmer for about 20-25 minutes, stirring occasionally, until the leaves are tender.
- Adjust seasoning if necessary and serve hot.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
⚠️ Allergens: nuts
Health Benefits
Chibwabwa is rich in vitamins A and C from pumpkin leaves, which support immune function and promote healthy skin. Groundnuts provide protein and healthy fats, contributing to satiety and muscle maintenance. This dish is naturally gluten-free and vegan, making it accessible for various dietary needs, while its incorporation of local ingredients fosters cultural heritage and community wellness.
Cultural Significance
Chibwabwa is not only a nutritious dish but also reflects the agricultural practices of Zambia, where pumpkin leaves are commonly harvested and consumed. It is often prepared during communal gatherings and family meals, symbolizing togetherness and the bounty of the land.
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