Zambia • Africa • easy • 35 mins
Zambia Kalembula
Description
Kalembula is a traditional Zambian dish made primarily from pumpkin leaves, groundnuts (peanuts), and sometimes additional vegetables. It holds cultural significance as a staple food in many Zambian households, often enjoyed for its rich flavors and nutritional benefits.
Ingredients
- 500g pumpkin leaves (or spinach as a substitute)
- 200g groundnuts (peanuts), roasted and ground
- 1 medium onion, chopped
- 2 tomatoes, chopped
- 2 tablespoons vegetable oil
- 1 teaspoon salt
- 1/2 teaspoon chili powder (optional)
- 1 cup water
Instructions
- Begin by washing the pumpkin leaves thoroughly to remove any dirt. If using spinach, wash and set aside.
- In a large pot, heat the vegetable oil over medium heat. Add the chopped onions and sauté until they are translucent.
- Add the chopped tomatoes and cook until they are soft and well combined with the onions.
- Stir in the groundnuts (peanuts) and cook for about 2-3 minutes, allowing the flavors to meld.
- Add the pumpkin leaves (or spinach) to the pot, followed by the water, salt, and chili powder (if using).
- Cover the pot and simmer for about 15-20 minutes, stirring occasionally, until the leaves are tender.
- Adjust seasoning as needed and serve hot with nshima (Zambian maize porridge) or rice.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
⚠️ Allergens: nuts
Health Benefits
Kalembula is rich in vitamins A and C, iron, and dietary fiber. The pumpkin leaves provide essential nutrients that support eye health and boost the immune system, while groundnuts add protein and healthy fats, making it a nutritious option for balanced meals.
Cultural Significance
Kalembula is often prepared during the rainy season when pumpkin leaves are abundant. It reflects the agricultural practices of Zambian communities and highlights the importance of local ingredients in traditional diets.
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