Young amaranth leaves cooked with tomatoes, onions, and groundnut powder into a nutritious dark green relish served with nshima.
Nutrition & Info
Allergen Warnings
Equipment Needed
Presentation Guide
Instructions
-
1
Wash amaranth leaves thoroughly and chop into small pieces, discarding any thick stems.
-
2
Boil in salted water for eight minutes until tender.
-
3
Add diced tomatoes and onion, cook for five minutes until soft.
-
4
Stir in groundnut powder, mixing well to create a thick, creamy sauce.
-
5
Simmer on low heat for five minutes, stirring to prevent sticking.
-
6
Serve hot as a relish alongside nshima.
Did You Know?
Amaranth greens contain more iron than spinach and have been a staple in Zambian diets long before the modern superfood trend discovered them.
Chef's Notes
The Story Behind Bondwe
Bondwe, or amaranth greens, represents one of the most ancient food plants in Zambian agriculture. Long before modern nutritional science identified amaranth as a superfood, Zambian women cultivated it in home gardens as a reliable source of nutrition. The plant grows prolifically in Zambian conditions, often appearing as a volunteer crop, and has sustained communities through difficult times. Its preparation with groundnut powder follows the universal Zambian pattern of enriching leafy greens with plant-based protein.
Comments (0)
Log in to leave a comment.
No comments yet. Be the first to share your thoughts!