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Zambian cuisine offers a range of dishes, which primarily features nshima, a staple thick porridge crafted from maize flour, locally known as mealie meal.^[1] Nshima itself is quite plain, but it is typically accompanied by an array of traditional Zambian side dishes that introduce a spectrum of flavors to the meal.^[1]

Zambia's cultural diversity, comprising over 72 tribes across 10 provinces, has an array of culinary practices. The national cuisine is unified by staple foods, with variations manifesting chiefly in cooking techniques that vary by region. A notable example is the popular snack made from cassava and groundnuts, which is roasted in some locales while fried in others.^[1] Additionally, Zambia's tropical climate facilitates the cultivation of a vast range of crops that contribute to the local gastronomy. Markets and street vendors are abundant with fresh vegetables, and foraged wild greens are also a staple in the Zambian diet.^[1]

Zambia's staple food is maize.^[2] Nshima makes up the main component of Zambian meals and is made from pounded white maize.^[3][4] It is served with "relish", stew and vegetables and eaten by hand (preferably the right hand).^[3][4] Nshima is eaten during lunch and dinner.^[5] Nshima may be made at home, at food stalls and at restaurants.^[4][6] In traditional communities, the making of nshima is a long process, which includes drying the maize, sorting the kernels, pounding it and then finally cooking it.^[7]

The types of relish eaten with nshima can be very simple, such as chibwabwa, or pumpkin leaves.^[6][6] Other names for the relish are katapa, kalembula and tente.^[5] The relish made with green vegetables is generally known as delele or thelele.^[5] A unique way to create relish relies on cooking with chidulo and kutendela.^[5] Chidulo is used in dishes made with green, leafy vegetables and also for wild mushrooms.^[5] The chidulo is made of burnt, dry banana leaves, bean stalks or maize stalks and leaves.^[5] The ashes are then collected, added to water and strained.^[5] The resulting liquid tastes like vinegar.^[5] Kutendela is a prepared peanut powder made of pounded raw peanuts and is added to the chidulo sauce.^[5]

Ifisashi is another common food in Zambia.^[8] It is a type of stew, made with greens and peanuts and served with nshima.^[8] Ifisashi can be vegetarian or cooked meat can be added to the stew.^[9] Samp is also eaten in Zambia.^[10]

Kapenta, a small sardine from Lake Tanganyika, has been introduced in lakes in Zambia.^[11] The fish is caught and dried to be cooked later, or it can be cooked fresh.^[11] Gizzards are also a popular delicacy in Zambia.^[12]

Various insects are also eaten. These include stink bugs^[13] and mopani worms.^[14]

Tute Ne Mbalala (Cassava with Groundnuts) is a Zambian street food that elevates its taste with a smoky, nutty twist. This snack blends the starchy texture of cassava with the richness of groundnuts, making it an ideal grab-and-go bite.^[15] Samosas are a favorite among fried treats in Zambia, they have traversed from Indian origins to become a beloved snack. Recognizable by their triangular shape, they're packed with a savory filling of minced meat and spiced vegetables like carrots and potatoes.^[15] Vitumbuwa (Puff-Puff) is a common sight in Zambia and across many African nations, sold by street vendors and in markets. Made from wheat flour dough, these golden-brown, deep-fried balls are a budget-friendly treat, often found at bus stops and schools, and are a perfect complement to tea, coffee, or juice.^[15] Chikanda (African Polony) is another unique Zambian dish with enough versatility to be enjoyed as a snack, dessert, side, or even a main course that originates from the Bemba tribe in northeastern Zambia.^[15] It is crafted from the dried and ground tubers of orchids mixed with peanuts and chili, it has a meaty texture, earning it the nickname “African Polony”.^[15]

Thobwa is a Zambian traditional drink, known for its carbohydrate content. While it's popular across Africa and thought to have originated there, it's especially favored in Zambia's eastern regions. Made from simple ingredients like sugar, water, and millet or sorghum flour, Thobwa is not only a refreshing choice but also a common energy-boosting breakfast option. It can be enjoyed either warm or cold.^[15] Munkoyo is another indigenous Zambian beverage that is crafted from the roots of the munkoyo plant and corn flour. The roots are a key component in many of Zambia's nutritional drinks. Its preparation involves thickening corn flour with boiling water, adding munkoyo roots, and then allowing the mixture to ferment overnight. Further fermentation follows after removing the roots, culminating in a drink that pairs well with meat or fish, or stands alone as a satisfying refreshment.^[15] Maheu is a beloved drink in Zambia, akin to Thobwa but differentiated by its base of corn flour. This mixture of corn flour, water, and sugar ferments over several days to create a non-alcoholic, tangy beverage. Maheu's sour profile is a result of its natural fermentation, offering a preservative-free drink experience. Served chilled, it stands out as one of the many natural beverages available in Zambia.^[15]

In Zambia, traditional beer is made from maize.^[16] Individual villages once brewed their own recipes and it was shared communally.^[17] Maize beer is also brewed commercially in Lusaka, with Chibuku and Shake-Shake being popular brands.^[18][19] Other types of beer that are popular include Mosi and Rhino.^[16][19] The first Zambian beer festival was held on September 25, 2009, at the Barclays Sports Complex in Lusaka.^[20]

The use of maize in dishes such as nsima or nshima happened during the latter half of the 20th century.^[21]

The Bemba people, who live in what is now Zambia, traditionally ate what was available depending on weather patterns.^[22] Bemba meals included a type of thick porridge made of millet called ubwali which was eaten with "relish" called umunani.^[23] Ubwali was eaten with nearly every meal.^[24] Umunani was most often a type of stew made with meat, fish, insects or vegetables.^[25] The Bemba preferred to eat ubwali with only one type of relish at a time.^[26] The stews made with meat and vegetables were cooked with salt and sometimes groundnuts.^[26] Generally, the Bemba did not eat raw food.^[27] Overall, Bemba cooking was fairly plain in taste and only occasionally acidic or spicy.^[28] Beer was an important part of social events for the Bemba people and beer was brewed often during harvest months.^[29][30]

Like the Bemba, the Chewa people also eat a porridge, called nsima, which is eaten with vegetables and used as a scoop.^[7]

The Tonga people of the region have traditionally eaten insects which are cooked or dried.^[31]

• Sylvia Banda

• Else, David (2002). Zambia. Melbourne: Lonely Planet Publications. ISBN 1740590457 – via Internet Archive.
• McCann, James C. (2009). Stirring the Pot: A History of African Cuisine. Athens, Ohio: Ohio University Press. ISBN 9780896802728.
• Nyakupfuka, Andrew (2013). Global Delicacies: Diversity, Exotic, Strange, Weird, Relativism. Bloomington, Indiana: Balboa Press. ISBN 9781452567914.
• Richards, Audrey Isabel (1939). Land, Labour, and Diet in Northern Rhodesia: An Economic Study of the Bemba Tribe. Oxford: Oxford University Press. ISBN 3894738766.

• http://www.zambia-travel-guide.com/bradt_guide.asp?bradt=1149
• https://www.britannica.com/place/Zambia