Zambia • Africa • easy • 15 mins
Zambia Maheu
Description
Maheu is a traditional Zambian fermented beverage made from maize flour and water, often flavored with sugar and sometimes fruit. It holds cultural significance as a nutritious drink that is commonly consumed by families, especially children, and is often enjoyed during social gatherings and celebrations.
Ingredients
- 1 cup maize flour
- 4 cups water
- 1/2 cup sugar (optional)
- 1/4 cup milk (optional)
- 1/2 teaspoon vanilla extract (optional)
- Pinch of salt
Instructions
- In a large bowl, mix maize flour with 1 cup of water to form a smooth paste.
- In a pot, bring the remaining 3 cups of water to a boil.
- Gradually add the maize paste to the boiling water, stirring continuously to prevent lumps from forming.
- Reduce the heat and let it simmer for about 10 minutes, stirring occasionally until it thickens.
- Remove from heat and let it cool to room temperature.
- Once cooled, add sugar, milk, vanilla extract, and a pinch of salt if desired.
- Stir well and cover the mixture, allowing it to ferment for 2-3 days in a warm place.
- After fermentation, stir again and serve chilled or at room temperature.
Nutritional Information
Calories: 150 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
⚠️ Allergens: dairy
Health Benefits
Maheu is primarily made from maize flour, which is a good source of complex carbohydrates and provides energy, making it ideal for maintaining stamina. The dish is gluten-free, making it suitable for those with gluten sensitivities. Additionally, when prepared with milk, it offers a source of calcium and protein, promoting bone health. This traditional Zambian beverage also reflects cultural significance, often consumed for hydration and nourishment, particularly in rural communities.
Cultural Significance
Maheu is not only a source of nourishment but also a drink that fosters community and family bonding in Zambian culture. It is often shared among friends and family during gatherings, symbolizing hospitality and togetherness.
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