Malawi • Africa • easy • 40 mins
Malawi Ndiwo
Description
Ndiwo is a traditional Malawian dish made primarily from vegetables and is often served as a side dish to accompany nsima, a staple made from maize. It holds cultural significance as it reflects the agricultural practices and communal eating habits of the Malawian people.
Ingredients
- 2 cups of chopped leafy greens (e.g., mustard greens or pumpkin leaves)
- 1 medium onion, chopped
- 2 tomatoes, diced
- 1 tablespoon of groundnut (peanut) paste
- 2 tablespoons of vegetable oil
- Salt to taste
- 1-2 cups of 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 diced tomatoes and cook until they soften.
- Add the chopped leafy greens and stir well.
- Mix in the groundnut paste and add water to achieve desired consistency.
- Season with salt to taste and let it simmer for about 15-20 minutes until the greens are tender.
- Serve hot as a side dish with nsima.
Nutritional Information
Calories: 150 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
⚠️ Allergens: nuts
Health Benefits
Ndiwo is rich in essential nutrients from its leafy greens, which provide vitamins A, C, and K, as well as minerals like iron and calcium, supporting overall health and immunity. The inclusion of groundnut paste adds healthy fats and protein, promoting heart health and muscle repair. As a gluten-free, vegan dish, it caters to diverse dietary needs while emphasizing the importance of plant-based nutrition in traditional Malawian cuisine, fostering wellness and cultural connection.
Cultural Significance
Ndiwo is an integral part of Malawian cuisine, showcasing the importance of local vegetables and the practice of communal dining. It is often prepared during family gatherings and celebrations, reinforcing social bonds.
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