Mashonzha

Mopane Worms

⏱ Prep Time 45 minutes

📈 Difficulty Medium

👥 Servings

A traditional Southern African delicacy of dried mopane worms (caterpillars) cooked with tomatoes, onions, and chili, a high-protein food with deep cultural significance.

Nutrition & Info

Protein 19.3g

Carbs 32.7g

Fat 17.1g

Protein Carbs Fat

Dietary

vegetarian vegan gluten-free dairy-free

Ingredients

2 cups dried mopane worms
2 large tomatoes, chopped
1 large onion, diced
2 green chilies, sliced
2 tbsp vegetable oil
1 tsp curry powder
1 cup water
Salt to taste
Fresh cilantro for garnish

Instructions

1
Soak the dried mopane worms in warm water for about 20 minutes until they plump up, then drain and rinse them thoroughly.
2
Heat oil in a large pan and saute the diced onion until golden, then add the chopped tomatoes, green chilies, and curry powder, cooking until the tomatoes break down.
3
Add the soaked mopane worms to the pan with a cup of water, stir well, and simmer covered for about 15 minutes until the worms are tender and have absorbed the sauce.
4
Season with salt, garnish with fresh cilantro, and serve as a main dish with pap or sadza for a truly authentic Southern African meal.

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Did You Know?

Mopane worms contain three times more protein than beef per gram and are harvested from mopane trees, supporting a multi-million dollar industry across Southern Africa.