Wild Okra with Beans or Cowpeas
Zambian Wild Okra with Beans or Cowpeas Recipe
Introduction
Wild okra with beans or cowpeas is a traditional Zambian dish that is not only delicious but also nutritious. This recipe combines the earthy flavors of wild okra with the creamy texture of boiled cowpeas, creating a hearty and satisfying meal.
History
This recipe has been passed down through generations in Zambia, where wild okra is a common ingredient in many traditional dishes. The combination of wild okra and beans or cowpeas is a staple in Zambian cuisine, providing a rich source of nutrients and flavors.
Ingredients
How to prepare
- Wash and cut the leaves. Add soda and boil for 5 – 10 minutes, stirring occasionally.
- Add beans, tomatoes, onion, and salt. Boil for 3 – 5 minutes.
- Serve with "nshima" (boiled cowpeas).
- Serves 3.
Variations
- Add some chopped chili peppers for a spicy kick.
- Substitute the cowpeas with black-eyed peas or lentils for a different flavor and texture.
- Include other vegetables such as bell peppers or spinach for added nutrition.
Cooking Tips & Tricks
Be sure to wash the wild okra thoroughly before cooking to remove any dirt or debris.
- Adding sodium bicarbonate (ash water) to the wild okra helps to soften the leaves and reduce their sliminess.
- Stir the mixture occasionally while boiling to ensure that the flavors are evenly distributed.
- Adjust the amount of salt according to your taste preferences.
Serving Suggestions
Wild okra with beans or cowpeas is traditionally served with "nshima," a staple food in Zambia made from boiled cowpeas. You can also enjoy this dish with rice or bread for a complete and satisfying meal.
Cooking Techniques
Boiling the wild okra with sodium bicarbonate helps to soften the leaves and reduce their sliminess. Be sure to stir the mixture occasionally to ensure that the flavors are evenly distributed.
Ingredient Substitutions
If you can't find wild okra, you can use regular okra as a substitute. You can also use canned beans or cowpeas instead of boiled ones for a quicker and easier preparation.
Make Ahead Tips
You can prepare the wild okra and beans mixture ahead of time and store it in the refrigerator for up to 2 days. Simply reheat the mixture before serving for a quick and convenient meal option.
Presentation Ideas
Serve wild okra with beans or cowpeas in a large bowl with a side of "nshima" or rice. Garnish with fresh herbs or a squeeze of lemon juice for added flavor and color.
Pairing Recommendations
This dish pairs well with a side of fresh salad or steamed vegetables for a complete and balanced meal. You can also enjoy it with a glass of cold water or traditional Zambian drink for a refreshing accompaniment.
Storage and Reheating Instructions
Store any leftovers of wild okra with beans or cowpeas in an airtight container in the refrigerator for up to 3 days. Reheat the dish in a microwave or on the stovetop until heated through before serving.
Nutrition Information
Calories per serving
Each serving of wild okra with beans or cowpeas contains approximately 200 calories, making it a satisfying and filling meal option.
Carbohydrates
Wild okra with beans or cowpeas is a high-carbohydrate dish, providing a good source of energy for your body. The carbohydrates in this recipe come from the wild okra, beans, and tomatoes.
Fats
This dish is low in fat, making it a healthy option for those looking to reduce their fat intake. The only significant source of fat in this recipe comes from the small amount of oil used for cooking the onions and tomatoes.
Proteins
Wild okra with beans or cowpeas is a good source of protein, thanks to the beans or cowpeas included in the recipe. Protein is essential for building and repairing tissues in the body, making this dish a nutritious choice for vegetarians and meat-eaters alike.
Vitamins and minerals
This dish is rich in vitamins and minerals, particularly vitamin C from the tomatoes and onions. Wild okra also contains a variety of essential nutrients, including vitamin A, vitamin K, and potassium.
Alergens
This recipe is free from common allergens such as nuts, dairy, and gluten. However, if you have a specific food allergy, be sure to check the ingredients carefully before preparing this dish.
Summary
Overall, wild okra with beans or cowpeas is a nutritious and balanced meal option that provides a good mix of carbohydrates, proteins, vitamins, and minerals. It is a healthy choice for those looking to incorporate more plant-based foods into their diet.
Summary
Wild okra with beans or cowpeas is a flavorful and nutritious dish that is easy to prepare and perfect for a hearty meal. With a good balance of carbohydrates, proteins, vitamins, and minerals, this recipe is a healthy choice for any occasion. Enjoy the earthy flavors of wild okra and the creamy texture of beans or cowpeas in this traditional Zambian dish.
How did I get this recipe?
The memory of discovering this recipe for the first time is a treasured one. It was many years ago, when I was just a young girl living in the countryside with my family. My grandmother, who was a wonderful cook, had passed down many recipes to me over the years. But this particular recipe for Wild Okra with Beans or Cowpeas was one that she had acquired from a dear friend who lived in the neighboring village.
I remember the day my grandmother first made this dish for our family. The aroma that filled our humble kitchen was unlike anything I had ever smelled before. The combination of fresh okra, tender cowpeas, and fragrant spices created a symphony of flavors that danced on my taste buds.
As I watched my grandmother expertly chop the okra and simmer the cowpeas in a rich broth, I knew that this dish would become a staple in our family's meals. The love and care she put into every step of the cooking process was evident in every bite.
After that first taste, I knew that I had to learn how to make this dish myself. I spent countless hours by my grandmother's side, watching and learning as she cooked. She patiently taught me the secrets of this recipe, from how to choose the freshest ingredients to the perfect timing for simmering the okra and cowpeas.
Over the years, I have made this dish countless times for my own family. Each time I prepare it, I am transported back to that moment in my grandmother's kitchen, surrounded by the warmth and love of my family.
The recipe for Wild Okra with Beans or Cowpeas has become a treasured tradition in our family. It is a dish that brings us together, not only to enjoy a delicious meal, but also to remember the generations of women who have passed down this recipe with love and care.
I am grateful for the memories of learning this recipe from my grandmother, and for the opportunity to share it with my own family. Cooking this dish fills me with a sense of pride and connection to my roots, and I hope that one day, my own grandchildren will learn to make Wild Okra with Beans or Cowpeas from me, just as I learned from my grandmother all those years ago.
Categories
| Okra Recipes | Okra Soup Recipes | Zambian Recipes | Zambian Soups |