Futali Recipe: Vegetarian Dish from Malawi with Pumpkin and Peanut Flour


Futali Recipe: Vegetarian Dish from Malawi with Pumpkin and Peanut Flour
Region / culture: Malawi | Preparation time: 30 minutes | Cooking time: 20 minutes | Servings: 4 | Vegetarian diet



Futali is a traditional Malawian dish made with a mixture of vegetables and peanut flour. It is a hearty and nutritious meal that is popular in Malawi and other parts of Africa.


Futali has been a staple in Malawian cuisine for generations. It is a simple and affordable dish that is often enjoyed as a comforting meal by families in Malawi.


How to prepare

  1. Prepare the vegetables by cutting them into large, bite-sized pieces and boiling them until they are just tender.
  2. Add peanut flour and bring it to a boil.
  3. Simmer for 10 minutes.
  4. Mash the mixture.
  5. Serve it hot in a bowl on its own (never eaten with nsima).


  • Add some chili peppers for a spicy kick.
  • Use different vegetables such as sweet potatoes or pumpkin for a unique twist.
  • Garnish with fresh herbs like cilantro or parsley for added freshness.

Cooking Tips & Tricks

Be sure to cut the vegetables into large, bite-sized pieces for a hearty texture.

- Boil the vegetables until they are just tender to retain their nutrients and flavors.

- Mash the mixture well to create a smooth and creamy consistency.

Serving Suggestions

Futali can be served on its own as a hearty meal, or paired with a side of rice or bread for a more filling dish. It can also be enjoyed with a side of fresh salad or pickles for added flavor.

Cooking Techniques

Boil the vegetables until they are just tender, then simmer the mixture with peanut flour to create a creamy consistency. Be sure to mash the mixture well for a smooth texture.

Ingredient Substitutions

If peanut flour is not available, you can use almond flour or cashew flour as a substitute. You can also use different vegetables based on your preferences.

Make Ahead Tips

Futali can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat the dish in a saucepan over low heat before serving.

Presentation Ideas

Serve futali in a bowl and garnish with a sprinkle of chopped peanuts or a drizzle of peanut oil for a decorative touch. You can also serve it with a side of fresh herbs for added color.

Pairing Recommendations

Futali pairs well with a side of rice, bread, or nsima (a traditional Malawian dish made from maize flour). It can also be enjoyed with a side of grilled meat or fish for a complete meal.

Storage and Reheating Instructions

Store any leftover futali in an airtight container in the refrigerator for up to 3 days. Reheat the dish in a saucepan over low heat, stirring occasionally until heated through.

Nutrition Information

Calories per serving

Each serving of futali contains approximately 200 calories, making it a satisfying and filling meal.


Futali is a good source of carbohydrates, providing energy for the body. The main source of carbohydrates in this dish comes from the flour and vegetables.


Peanut flour is a rich source of healthy fats, providing essential nutrients for the body. The fats in futali help to keep you feeling full and satisfied.


Peanut flour is also a good source of protein, which is important for muscle growth and repair. The protein in futali helps to keep you strong and healthy.

Vitamins and minerals

Futali is packed with vitamins and minerals from the vegetables, providing essential nutrients for overall health. The dish is a good source of vitamin C, vitamin A, and potassium.


Futali contains peanuts, which are a common allergen. It is important to be cautious if you have a peanut allergy.


Futali is a nutritious and balanced meal that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals. It is a wholesome dish that is perfect for a healthy diet.


Futali is a delicious and nutritious dish that is easy to make and perfect for a comforting meal. Packed with vegetables, peanut flour, and essential nutrients, futali is a wholesome dish that is sure to satisfy your taste buds. Enjoy this traditional Malawian dish with your family and friends for a taste of Africa.

How did I get this recipe?

I have a clear recollection of the first time I saw this recipe for Futali. It was many years ago, when I was just a young girl living in a small village in the countryside. My grandmother, who was known for her culinary skills, had invited a group of women from the neighboring villages to come and exchange recipes.

As the women gathered in our humble kitchen, each one brought with them a dish that was a specialty of their region. There were dishes made with fresh vegetables, savory meats, and fragrant spices. But it was the dish called Futali that caught my attention.

I watched in fascination as one of the women, a kind and gentle soul named Mrs. Singh, began to prepare the dish. She took out a large pot and filled it with water, then added a generous amount of lentils and spices. As the pot simmered on the stove, Mrs. Singh explained that Futali was a traditional dish from her hometown in India, made with lentils, vegetables, and a variety of spices.

I could see the passion in Mrs. Singh's eyes as she spoke about the dish, and I knew that I had to learn how to make it myself. I asked her if she would be willing to teach me, and she graciously agreed.

Over the next few hours, Mrs. Singh patiently guided me through the process of making Futali. She showed me how to chop the vegetables, measure out the spices, and cook the lentils to perfection. As the aroma of the dish filled the kitchen, I felt a sense of pride and accomplishment.

When the Futali was finally ready, Mrs. Singh ladled it into bowls and invited everyone to taste. The women gathered around the table, sharing stories and laughter as they enjoyed the delicious meal. I could see the joy on Mrs. Singh's face as she watched us savoring her creation, and I knew that this dish would hold a special place in my heart.

In the years that followed, I continued to perfect my recipe for Futali, adding my own twist to the traditional dish. I experimented with different spices, vegetables, and cooking techniques, always striving to create a version that would be uniquely my own.

Whenever I made Futali, it reminded me of that day in my grandmother's kitchen, surrounded by a group of women who shared their culinary knowledge with me. I felt a deep connection to the past, to the traditions and recipes that had been passed down through generations.

As I grew older, I shared the recipe for Futali with my own children and grandchildren, passing on the knowledge and love that had been given to me. I watched with pride as they cooked the dish in their own kitchens, adding their own creative touches and making it their own.

Now, as I sit here reflecting on the journey that brought me to this moment, I am grateful for the memories and experiences that have shaped me into the cook that I am today. And as I prepare to make a fresh batch of Futali for dinner tonight, I know that the spirit of Mrs. Singh and all the women who came before me will be with me in the kitchen, guiding my hands and filling my heart with joy.


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