Howdy folks! 😊
Pleased to share the recipe for another Zambian favourite – The local delicacy we call – Bondwe, or scientifically, Amaranth 😊.
Often eaten with Nshima, Bondwe is a seasonal staple that is cooked as a dish on its own, or as a medley with other vegetables like Okra or pumpkin leaves. Like most traditional vegetables in Zambia, it can also be cooked with pounded groundnuts. 😊
Bondwe (Amaranth) has the double blessing of not only being delicious, but also rich in many vitamins and minerals. Particularly Iron, and so the vegetable is often recommended to folks who may have challenges with Anemia. The Iron content also likely accounts for the vegetable’s ‘earthy’ taste. 👌🏾
Below is the standard recipe used in most households for this version of the dish. Do try it – and enjoy! 😋
BondweCourse: SidesDifficulty: Easy
800g Bondwe leaves
1 Teaspoon or regular Salt or seasoned salt.
2 Tablespoons Vegetable oil
- Start by washing the leaves and removing them from the main stems. The This is usually how far I go with that. 😊
- Chop up the onions and tomatoes and set aside. 😊
- In a saucepan, heat the oil and sauté the onion for about 3 minutes before adding the tomato and seasoned salt. Regular salt will work ok as well. 😊
- 3 minutes later, transfer the Bondwe to the saucepan. 😊
- Cover with a well fitting lid to allow the vegetables to cook in the steam for 5 minutes. 😊
- After 5 minutes, remove the cover, and you’ll see that the leaves would have wilted down. With a wooden spoon, stir and mix the leaves together with the tomatoes and onion for even distribution. Replace the cover and cook for another 5 minutes. Then the dish is ready! 😊
- Served mine with Nshima, Grilled chicken and gravy. #Delicious 😋👌🏾