Malawi • Africa • medium • 55 mins
Malawi Chikanda
Description
Chikanda, also known as African polenta or plantain cake, is a traditional dish made primarily from ground plantains and groundnuts. It holds cultural significance as a staple food in Malawi, often enjoyed during communal gatherings and celebrations.
Ingredients
- 4 ripe plantains
- 1 cup ground peanuts (groundnuts)
- 1/2 cup water
- 1 teaspoon salt
- 2 tablespoons vegetable oil
- 1 teaspoon baking powder
Instructions
- Peel the ripe plantains and cut them into small pieces.
- In a pot, boil the plantain pieces in water until soft, about 15-20 minutes.
- Drain the plantains and mash them in a bowl until smooth.
- In a separate bowl, mix the ground peanuts, salt, and baking powder.
- Combine the mashed plantains with the peanut mixture, adding water gradually to achieve a thick batter consistency.
- Grease a baking dish with vegetable oil and pour the mixture into it, smoothing the top.
- Steam the mixture over boiling water for about 30-40 minutes until firm.
- Allow it to cool slightly before slicing and serving.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
⚠️ Allergens: nuts
Health Benefits
Chikanda is rich in complex carbohydrates from plantains, providing sustained energy and dietary fiber for digestive health. Ground peanuts offer healthy fats, protein, and essential nutrients like magnesium and vitamin E, supporting heart health and reducing inflammation. This vegan and gluten-free dish is not only culturally significant in Malawi but also promotes a balanced diet that aligns with wellness practices. Its nut-based protein makes it a satisfying option for vegetarians and vegans alike.
Cultural Significance
Chikanda is often prepared during special occasions and communal gatherings, symbolizing unity and sharing among families and communities. It reflects the agricultural practices of Malawi, where plantains and groundnuts are commonly cultivated.
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