Zimbabwe Mopane Recipe
Mopane caterpillars are rich in protein and essential nutrients, making this dish not only tasty but also nutritious. The recipe is known for its health benefits, as it provides a good source of energy and helps in muscle repair and growth.
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Servings: 8 Servings
Calories: 99 kcal
Equipment
- Large Pot
- Cutting board
- knife
- Blender or food processor
- Wooden spoon or spatula
- Serving dish or plate
Ingredients
- 6 cups mopane worms
- 4 tomatoes
- 2 onions diced
- 1/2 gallons Water
- 4 tablespoon cooking oil
- 1 teaspoon Salt
- 1 tsp turmeric
- 5 fresh chillies finely chopped
- 5 cloves garlic finely chopped
- 1 tbsp fresh ginger finely chopped
- 2 Onion
Instructions
- Preparation of Mopane Worms:
- a. Rinse the Mopane worms thoroughly in cold water to remove any debris.
- b. Soak the cleaned Mopane worms in water for about 30 minutes to soften them.
- c. Drain the soaked Mopane worms and pat them dry with a clean cloth or paper towel.
- Chopping and Blending:
- a. Dice the onions and set them aside.
- b. Finely chop the fresh chillies, garlic, and ginger separately.
- c. Blend the tomatoes into a smooth puree and set it aside.
- Cooking the Mopane Worms:
- a. Heat the cooking oil in a large pot over medium heat.
- b. Add the diced onions and sauté until they turn translucent.
- c. Stir in the chopped chillies, garlic, and ginger and cook for a few minutes until fragrant.
- d. Add the Mopane worms to the pot and cook for about 15-20 minutes, stirring occasionally until they are well-cooked.
- Adding Seasonings and Tomatoes:
- a. Season the cooked Mopane worms with salt and turmeric, stirring well to evenly distribute the spices.
- b. Pour in the tomato puree and mix it thoroughly with the Mopane worms.
- c. Allow the mixture to simmer for an additional 10 minutes to let the flavors blend.
- Final Touches:
- a. Dice the remaining onions and sprinkle them over the dish just before serving for added freshness and texture.
Notes
Soaking the Mopane worms helps in softening them before cooking.
Use fresh and ripe tomatoes for a flavorful tomato puree.
Adjust the level of spiciness by adding or reducing the amount of chopped chillies.
For a more aromatic dish, finely chop garlic and ginger.
Stirring occasionally while cooking the Mopane worms ensures even cooking.
Garnish with fresh cilantro or parsley for an attractive presentation.
Nutrition
Calories: 99kcal | Carbohydrates: 8g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Sodium: 308mg | Potassium: 244mg | Fiber: 2g | Sugar: 4g | Vitamin A: 514IU | Vitamin C: 13mg | Calcium: 30mg | Iron: 0.4mg
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