Katapa and Bondwe Mix

By Chef Mwendafilumba

….Proverbs15:17…”Better a small serving of vegetables with love than a fattened calf withhatred’’

It’s been slightly over a month since we heard of the first cases of COVID-19 in Zambia. And if you’ve been paying attention to the updates from our Health minister Hon. Dr. Chitalu Chilufya, he’s vehemently talked about the importance of our personal health. One way of keeping healthy is by eating our indigenous Zambian vegetables which are so rich in vitamins, minerals and antibodies.

I hope after the COVID-19 pandemic is over, our view on vegetables will change. They are not just for the old, poor or dying but for us all even in our good health. If cooked right, vegetables are very nice and nothing beats fresh cooked vegetables straight from the garden, they are so tender and green like Katapa(cassava leaves) and bondwe (acanthus). If you don’t have these in your garden you can still get them at an affordable price from any leading supermarkets.(Please ensure to adhere to the health requirements as you visit public places)The combination of these veggies is amazing and so delicious.

Let’s remember that God is still sovereign even amidst this pandemic. Stay safe, keep healthy and may God heal Mother Zambia.

INGREDIENTS

1 bundle of fresh Katapa

1 bundles of fresh bondwe

2 large tomatoes (cut into small cubes)

1 large onion (cut into small cubes)

¼ cup cooking oil

Salt

METHOD

1.       Thoroughly wash your hands with soap and clean cooking surfaces.

2.       Rinse vegetables under clean water.

3.        Bring water to a boil in a medium sauce pan (pot).

4.       Remove sauce pan from heat and soak cassava leaves in the hot water for 15 minutes.

5.       While that’s soaking, chop tomato, onion and the bond we (into medium size)

6.       Drain and squeeze out water from the katapa. Fold into bundles and cut (medium size).

7.       In a sauce pan, add 250 ml of room temperature water, chopped katapa and salt. Cover and bring to a boil for 15 minutes.

8.       Add tomato, onion and pour oil on the top.  Without stirring, allow to boil for about 7-8minutes.

9.       At this point you can now stir and taste if the katapa is almost ready (must be tender). Add the bondwe on top and do not stir. Cover and allow to a boil for another 6 minutes.

10.   The vegetables can now be mixed and seasoned (with salt).

11.   Allow to boil for another 8 minutes. Serve with nshima and Enjoy!!

Chef tips

·        When the vegetable is ready, do not cover with a lid if not serving immediately. Allow the vegetable to cooldown before covering. This is to ensure that they do not turn brown as the cooking process is still taking place.

·        The fresher the veggies the less time it takes to cook. If they are not that fresh don’t worry, just extend the minutes.

·        Don’t overcook your vegetables as you’ll lose the nutrients.

·        When soaking your katapa you’ll notice the water turns green. Some nutrients have been lost hence we add the bondwe to compliment the lost nutrients. How great is that?

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