1.Nshima
Nshima is the staple carbohydrate of Zambia. It is made from corn that is processed into a fine white powder called ‘mealie meal’… Nshima is served with a protein (usually meat or fish) and one or two vegetables.
2. Ifinkubala
Caterpillars in Zambia are called ‘ifinkubala‘. They are usually fried in oil, or boiled for a few minutes then fried in oil, and are served with tomatoes and onion with nshima.
3. Inswa
After it rains, flying ants called ‘inswa‘ are collected. The wings are pulled off and the bodies are fried in oil. They are rich in protein and can be eaten as a snack or served as a side dish with nshima.
4. Vegetables
Popular vegetables include ‘chibwabwa‘, which are pumpkin leaves, ‘katapa‘ sweet potato leaves, ‘bondwe‘ (a species of amaranthus), ‘impwa‘ (a species of eggplant), ‘lumanda‘ (a species of hibiscus), and okra, which is either fried or boiled with bicarbonate of soda.
5. Chikanda
Chikanda is commonly referred to as ‘African polony’, although it is entirely vegetarian. Made from wild orchid tubers, peanuts, chilli and baking soda, it is cooked until it has a meatloaf consistency, and is served either hot or cold.
6. Ifishashi
Pounded peanuts are mixed with vegetables such as rape (a type of kale) to make ifisashi, although it can be added to other food items such as kapenta (a small sardine-like fish), sweet potatoes and chikanda.
7. Fish
Some of the most popular are kapenta (small sardine-type fish that are fried in oil, tomatoes and onions), and buka buka, a species of Nile perch, and bream which is either grilled, boiled or dried, and served in gravy with nshima.
8. Fruit
Traditional seasonal Zambian fruits include wild loquats called ‘masuku‘ which have a plum-like taste, ‘masau‘, which tastes like sour apples, and baobab seeds called ‘mawuyu‘ among others.
9. Michopo
Michopo is roasted meat which is usually cooked outdoors on the grill. It is usually beef or goat meat served with chilli or onions, tomatoes and potatoes.
10.Vitumbuwa
Vitumbuwa or ‘fritters; are fried dough balls of flour, sugar, yeast and water. They are commonly found at markets around Zambia and served in a newspaper. Vitumbuwa are a common 4pm tea time snack.
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