Kapenta Ya Nkate (peanut Butter Pumpkin Stew)

Kapenta Ya Nkate, also known as Peanut Butter Pumpkin Stew, is a traditional Zambian dish that is both hearty and flavorful. This stew is a perfect combination of creamy peanut butter, tender pumpkin, and savory kapenta fish, creating a delicious and nutritious meal.

Gluten Free Dairy Free Main Course Zambian Zambian Cuisine Pumpkin Stew Kapenta Fish Peanut Butter
Kapenta Ya Nkate (peanut Butter Pumpkin Stew)

Ingredients

  • 1 cup kapenta fish
  • 2 cups pumpkin, diced
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1/2 cup peanut butter
  • 2 tomatoes, chopped
  • 2 cups water or fish stock
  • Salt and pepper to taste

Instructions

  1. Heat a large pot over medium heat and add the kapenta fish. Cook for 5 minutes, stirring occasionally.
  2. Add the onions and garlic to the pot and sauté until the onions are translucent.
  3. Add the diced pumpkin and chopped tomatoes to the pot, and stir to combine with the other ingredients.
  4. In a separate bowl, mix the peanut butter with water or fish stock to create a smooth paste. Pour the peanut butter mixture into the pot and stir well.
  5. Season the stew with salt and pepper, then cover and simmer for 45 minutes, or until the pumpkin is tender.
  6. Serve the Kapenta Ya Nkate hot, accompanied by a side of nshima or rice.

Cooking & Preparation

Preparation time:
15 minutes
Cooking time:
1 hour
Total time:
1 hour
Cooking method
Stovetop

Nutritional facts per 1 serving

Calories
350 per serving
Protein
25g
Carbohydrates
20g
Fat
18g

Supplies

Large pot Stirring spoon Bowl

Tools

Knife Cutting board

Serving suggestions

Kapenta Ya Nkate is best served hot and pairs well with a side of nshima, rice, or crusty bread.

Tips & tricks

For a richer flavor, you can add a tablespoon of groundnut powder to the stew.

Cost

$10