Teresa's Recipes
Zimbabwean Kapenta Stew
Experience a taste of Zimbabwe's culinary heritage with this aromatic Kapenta Stew. This traditional dish highlights the rich flavors of kapenta fish, a local favorite, simmered in a savory blend of tomatoes, onions, and a medley of spices. Served hot, it's a heart-warming meal that reminds you of home-cooked comfort food.
Ingredients
- 2 tablespoons Cooking oil
- 1 large, finely chopped Onion
- 2 cloves, minced Garlic
- 1 tablespoon, freshly grated Ginger
- 1 teaspoon Curry powder
- 1/2 teaspoon Cumin
- 1/2 teaspoon Paprika
- 1/2 teaspoon, or to taste Salt
- 1/4 teaspoon, or to taste Pepper
- 2 large, diced Tomatoes
- 500 grams, cleaned and rinsed Kapenta fish
- 2 cups Water
Dietary Notes
- Servings: 4
- Dish Type: Main Course
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Calories: 200
- Fat: 10g
- Carbs: 5g
- Protein: 20g
- Sodium: 800mg
- Sugar: 3g
Instructions
- Heat the cooking oil in a large pot over medium heat.
- Add the finely chopped onion to the pot and sauté until it turns soft and translucent, about 5 minutes.
- Stir in the minced garlic, freshly grated ginger, curry powder, cumin, paprika, salt, and pepper. Continue cooking for another 1-2 minutes, stirring constantly to ensure the spices are well mixed.
- Introduce the diced tomatoes to the pot. Cook for around 5 minutes or until the tomatoes start to break down and release their juices.
- Add the kapenta fish and water to the pot. Stir gently to combine all the ingredients, making sure the fish is submerged in the stew.
- Cover the pot and let the stew simmer for 15-20 minutes, or until the fish is cooked through and the flavors have melded together.
- Serve your Zimbabwean Kapenta Stew hot, ideally with a side of sadza or rice.
Tips
- If kapenta fish is not available, small sized fish like anchovies or sardines can be used as an alternative.
- For a more spicy stew, feel free to add a chopped chili or increase the amount of curry powder.
- Leftovers can be stored in an airtight container in the fridge for up to 3 days.