Lumanda is a vegetable very popular in Zambia. It is a very tasty dish among Zambian recipes. It has a natural sour taste which contributes to it’s delicious taste especially if prepared with powdered groundnuts. Lumanda in English is known as Hibiscus sadbiriffa, well…that is the scientific name. There are plenty Lumanda health benefits which include controlling hypertension due to phyto nutrients called anthocyanins. according to an article by Asunta Simoloka here.
Today we are going to learn how to cook Lumanda with groundnuts. We are also going to incorporate how to cook Lumanda with cooking oil for those that do not consume groundnuts. The most popular Lumanda recipe is of course the one prepared with groundnuts because it is one of the rich and tasty Zambian traditional recipes.
How to prepare Lumanda with groundnuts
Here is the recipe;
Ingredients
Lumanda vegetables
1 medium chopped tomato
1/2 cup pounded groundnuts
3/4 teaspoons soda
Some salt
A bit of water
Method
1. Remove the leaves from the stems and wash
2. Add in the pot with 3/4 teaspoon soda and a bit of water. Boil for some 3 minutes
3. Add the chopped tomato and the powdered groundnuts and begin to stir continuously
4. Continue stirring for at least 20-30 minutes to ensure the powdered groundnuts are fully cooked
5 . It is now ready to serve
With cooking oil
You will need;
Lumanda vegetables
1 medium chopped tomato
1/2 tablespoon cooking oil
Some salt
Method
1. Remove the leaves from the stems and wash
2. Add the cooking oil in the pot
3. Add the chopped tomato and begin to stir continuously for about 2 minutes
4. Add the leaves and continue stirring for just about 5-7 minutes
5 . It is now ready to serve
Regardless of the recipe that you use, you can serve the dish with some nshima/pap/fufu/ugali and another protein dish such as grilled fish. Find the recipe here
ENJOY!
To learn more about Zambian food cuisine an how to prepare delicious authentic Zambian Meals, purchase our Zambian foods cookbook by clicking here:
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