Foods and recipes are synonymous with a country, society, and culture. Zambia is one of the blessed countries that has successfully preserved its rich food varieties and recipes with time. Eating is ingrained in Zambian culture, from social events such as barbeques to pre-wedding events where a groom is treated to a buffet of traditional dishes from his bride's family. (Read more about Zambian marriages).

Zambian food is rich in nutritional content, has good taste, and is meticulously prepared. This was from the testimony of the locals and visitors from various nations. Having interacted with one visitor from the Czech Republic whom I hosted at home for a couple of days. This man couldn't resist the local food. In Zambia, we commonly say "Local is Laka" meaning local; in this case, the local food is the best. Having visited Botswana, one of the countries that eats a lot of meat in Africa, I noticed that most people I interacted with, the first things they would appreciate when it comes to Zambian food, was rich variety of local vegetables and how well they were prepared. Contrary to the healthy-sounding food, I must note the excessive use of oil in food preparation in most families in Zambia.

Common local foods, drinks, fruits, and their traditional names

LOCAL RELISH “ ndiyo”

Zambian beans (kabulangeti)

The common beans in Zambian are locally called 'kabulangeti'.

Unlike spicy Asian cuisine, beans in Zambia are not cooked in spices. They are very mildly spiced and cooked together with onions and tomatoes.

Caterpillars (IFINKUBALA)

Caterpillars in Zambia are called 'ifinkubala'. They are usually fried in oil or boiled for a few minutes, then fried in oil, and are served with tomatoes and onion with nshima.

Ants (INSWA)

After it rains, flying ants called 'inswa' are collected. The wings are pulled off, and the bodies are fried in oil. They are rich in protein and can be eaten as a snack or served as a side dish with nshima.

Vegetables

There are plenty of vegetables that are eaten in Zambia, based on seasonal availability. Popular vegetables include 'chibwabwa' (pumpkin leaves), 'katapa' (sweet potato leaves), 'bondwe' (a species of amaranth), 'impwa' (a species of eggplant), 'lumanda' (a species of hibiscus), and okra, which is either fried or boiled with bicarbonate of soda.

CHIKANDA

Chikanda is commonly referred to as 'African polony', although it is entirely vegetarian. Chikanda is made from wild orchid tubers, peanuts, chilly and baking soda. It is cooked until it has a meatloaf consistency and is served either hot or cold.

IFISHASHI

Pounded peanuts are mixed with vegetables such as rape (a type of kale) to make ifisashi. It can be added to other food items such as kapenta (a small sardine-like fish), sweet potatoes, and chikanda (African polony).

CHIBWABWA

Chibwabwa is a typical Zambian dish cooked throughout the country. It consists of tomatoes, onions, pumpkin leaves, and (optionally) pounded groundnuts. The ingredients are boiled in water until the combination becomes thick in texture. In Zambia, chibwabwa is typically prepared during traditional ceremonies.

When adequately prepared, this creamy side dish is always served as an accompaniment to nshima, a dough-like porridge made with maize flour.

OKRA (DELELE)

Allow me to introduce an enchanting dish from Zambia, "Delele". This special dish is named after the plant used for making this dish. "Delele" is also referred to as okra. It's good to note that, when eating this vegetable, you have to be very alert and focused because it's slightly slippery and can easily mess up your clothes. The most common way to prepare it in Zambia involves using soda (bicarbonate of soda). It makes the okra tasty and adds a beautiful color, but it reduces the nutrients. It can also be eaten as fried vegetables. Okra is best enjoyed when eaten with boiled beans, locally known as Kabulangeti.

FISH

Zambia's many water bodies produce different types of fish. Some of the most popular are kapenta (small sardine-type fish). They are fried in oil with tomatoes, onions, and 'buka buka' (a species of Nile perch and bream, which is either grilled, boiled, or dried). Then it is served in gravy with nshima.

DRINKS

MUNKOYO OR IBWATU

This is a popular drink in rural Zambia. It is a mildly fermented drink made from pounded roots of Rhynchosia heterophylla mixed with bits of maize. The mixture can be drunk immediately when made or after several days after the fermentation process. It is often called "sweet beer" by Zambians.

CHIBWANTU

This drink is made up of corn porridge and some root crops boiled together. This is quite sour. So, you have to add a little sugar and shake it while you drink it. 

FRUIT

Traditional seasonal Zambian fruits include wild loquats called ‘masuku', which have a plum-like taste, 'masau', which tastes like sour apples, and baobab seeds called 'mawuyu', among others.

'Fat cakes' (VITUMBUWA/FRITTERS) 

Vitumbuwa or "fritters" are fried dough balls of flour, sugar, yeast, and water. They are commonly found at markets around Zambia and served in a newspaper. Vitumbuwa is a common afternoon tea-time snack.

CONCLUSION

For a country like Zambia, the local foods have been a great source of value. Eating these foods, and many other local foods not mentioned, is a great experience for anyone from any country. Because as far as most Zambians are concerned with their food, “local is Laka”.