Wild amaranth leaves cooked with onion and tomato, a free and nutritious green found growing across Malawian farmlands.
Nutrition & Info
Equipment Needed
Presentation Guide
Instructions
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1
Wash amaranth leaves thoroughly.
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2
Sauté onion in oil.
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3
Add tomatoes and cook 5 minutes.
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4
Add leaves, cover, cook 8 minutes until tender.
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5
Season with salt.
Did You Know?
Mpiru grows wild and is gathered free from fields, making it an important food security crop.
Chef's Notes
The Story Behind Mpiru
Mpiru, or wild amaranth, has been gathered and consumed across sub-Saharan Africa for thousands of years, long before the development of formal agriculture. In Malawi, the tradition of collecting these nutritious wild greens from farmlands and roadsides represents one of the oldest continuous food practices in the region. The simple preparation with onion and tomato provides essential vitamins and minerals, and mpiru remains an important free food source for rural communities.
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