Chibwabwa (Zambian Pumpkin Leaves with Tomato and Onion)
In short: Tender pumpkin leaves cooked down with onion and tomato into a simple, savory Zambian relish to eat beside nshima. It takes about 45 min in total and makes 4 servings.
- Prep
- 25 min
- Cook
- 20 min
- Total
- 45 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 95 kcal
Chibwabwa is the Zambian name for pumpkin leaves, and also for the simple relish made from them. Young leaves are stripped of their fibrous strings, chopped and cooked with onion and tomato until soft. It is one of the most common greens to eat with nshima, and families grow pumpkins partly for the leaves. The taste is mild, slightly earthy and fresh, and the dish takes about 45 minutes including the preparation.
Instructions
- Pick off the leaves and snap off the stems, pulling away the fibrous strings along the edges. Wash the leaves well and chop them.
- Heat the oil in a wide pot over medium heat. Cook the onion for 5 minutes until soft.
- Add the tomatoes and cook for 5 minutes, stirring, until soft and saucy.
- Add the leaves, water and salt. Stir, cover and cook for 10 to 15 minutes, stirring now and then, until the leaves are completely tender.
- Taste for salt and serve hot, with nshima.
Tips
- Stripping the strings off the stems makes the dish pleasant to eat. If you use spinach, skip this step and cook for just 5 minutes.
- For a richer dish, stir in 2 tablespoons of ground roasted peanuts near the end, as many Zambian cooks do.
Questions and answers
Where do I find pumpkin leaves?
African and Asian grocers often sell them fresh or frozen. Spinach, kale and collards are good substitutes.
Are pumpkin leaves safe to eat?
Yes. They are a common vegetable across Africa and Asia. Cook them well and remove the stringy parts.
What do you eat chibwabwa with?
Nshima is traditional. It also goes well with rice, beans or grilled fish.
How long does it take to make Chibwabwa (Zambian Pumpkin Leaves with Tomato and Onion)?
About 45 min in total: 25 min of preparation and 20 min of cooking.
How many calories are in Chibwabwa (Zambian Pumpkin Leaves with Tomato and Onion)?
About 95 kcal per serving, with 4 g of protein, 11 g of carbohydrates and 4 g of fat. These values are estimates.
Nutrition per serving
| Calories | 95 kcal |
|---|---|
| Protein | 4 g |
| Carbohydrates | 11 g |
| Fat | 4 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 320 mg |
Estimated values, calculated from the ingredients.
