African Food and Art

This blog explores the wisdom of African proverbs, the depth of folklore, the beauty of art, the stories of history, and the flavors of timeless African food recipes.

Classic Bondwe Wild Spinach Vegetable Stew

Amaranth is native to Central America and Mexico however, cultivation has become popular in many areas of Africa, in particular Benin, Côte d’Ivoire, Nigeria, South Africa, Tanzania, Zimbabwe and Zambia due to the plant's drought resistance.


Amaranth is an important plant to the nutrition of Southern Africa. Cooked Amaranth leaves are eaten as vegetables, soups, stews, beverages and relishes.  Leaves and young plant stems are cooked like spinach and have a mild flavor and the seeds of the Amaranth plant are ground into flour. Classic Bondwe wild spinach vegetable stew is a mixture of cornmeal, amaranth or spinach, cabbage and onions cooked in one pot.


Classic Bondwe Wild Spinach Vegetable Stew
Classic Bondwe Wild Spinach Vegetable Stew

Classic Bondwe Wild Spinach Vegetable Stew


Ingredients

4 cups washed amaranth leaves (substitute spinach)

2 cups shredded cabbage

1 medium chopped onion

1 teaspoon minced garlic

1 teaspoon salt

4 cups vegetable broth

½ cup maize meal (cornmeal)

½ cup white rice


Directions

Add all ingredients into a large pot and simmer 20 minutes. Serve warm with crusty bread. Did you know

Amaranthus hybridus common names are Bondwe, Thepe, Vowa, Umfino, slim amaranth, Imbuya, hanekom, Imbuya, Isheke and Amaranth. Amaranth is an ancient food crop, with cultivation dating back as far as 6700 BC. 


More economical easy lunch and dinner recipes to make right now so you never have to eat or prepare a boring meal again.

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