Lumanda is a vegetable that is very popular in Zambia. It’s a delicious dish that many Zambians love. It has a naturally sour flavor that makes it taste even better, especially when cooked with powdered groundnuts.
In English, Lumanda is called Hibiscus sabdariffa, which is its scientific name. This vegetable has many health benefits, including helping to control high blood pressure because of nutrients called anthocyanins, as mentioned in an article here.
Today, we will learn how to cook Lumanda with groundnuts. We will also show you how to make it with cooking oil for those who prefer it that way.
The most common recipe is the one made with groundnuts, as it is one of the richest and tastiest traditional Zambian dishes.
How to Prepare Lumanda with Groundnuts
Here’s the recipe:
Lumanda and Powdered Groundnuts
Ingredients:
- Lumanda vegetables
- 1 medium chopped tomato
- 1/2 cup pounded groundnuts
- 1/4 teaspoon baking soda
- Some salt
- A little water
Instructions:
- Take the leaves off the stems and wash them.
- Place the leaves in a pot with 1/4 teaspoon of baking soda and a little water. Boil for about 3 minutes.
- Add the chopped tomato and the pounded groundnuts, then stir continuously.
- Keep stirring for 30-40 minutes to make sure the groundnuts are fully cooked.
- It’s now ready to serve!
With Cooking Oil
You will need:
Ingredients:
- Lumanda vegetables
- 1 medium chopped tomato
- 1/2 tablespoon cooking oil
- Some salt
Instructions:
- Remove the leaves from the stems and wash them.
- Put the leaves in a pot.
- Add the chopped tomato, cooking oil, and salt, then let it boil for about 10 minutes, stirring occasionally.
- When the tomatoes are cooked and the Lumanda is soft, it’s ready to serve.
- Serve it with nshima.
Lumanda is best enjoyed with nshima and a protein dish like grilled fish or chicken.
