RECIPES FROM THE FIELD DEDICATION CONTENTS

FOOD CULTURE NYEMBA NDI MPUNGA | 02 10 MALAWIAN BEANS AND RICE

MABIRINGANYA OKAZINGA SPOTLIGHT | 03 A SUPU | 12 MARY TEMBO FRIED EGGPLANT WITH JEREMIAH KAPANDULA SAUCE

NSIMA YA BONOGWE NDI TCHIPISI | 04 CHAMBO | 14 MALAWIAN FRENCH NSIMA WITH GREENS AND FRIES FISH

SPOTLIGHT | MANDAZI | 07 STANLEY KAMBALI 15 MALAWIAN FRIED BREAD

THERERE | SPOTLIGHT |

CONTENTS 09 17

| MALAWIAN OKRA MATRIDA NTEWA 1

ELIZABETH NDILINGAMAWA PAGE Food Culture Foodin Malawi Culture in Malawi Mabiringanya Okazinga A Supu

This is a buildOn Trek favorite! This tasty layered eggplant dish draws comparisons to eggplant parmesan and is equally delicious!

INSTRUCTIONS

Eggplant:

50 MINS 4 TOTAL TIME SERVINGS Sauce:

INGREDIENTS EGGPLANT: 5 small sized eggplants or 2 large eggplants 4-6 tablespoons oil

SAUCE*: 10 large tomatoes or Salt to taste 1 can (28 ounces) Curry blend to diced tomatoes taste** 1 ½ large onions All purpose seasoning 3 cloves of garlic to taste*** 2 tablespoons oil

**Other vegetables such as carrots, peas, or green beans may be added to the sauce per Combine: preference.

** buildOn Cooks prefer Rajah brand seasoning which includes coriander, ginger, cinnamon, cumin, black pepper, among other .

***buildOn Cooks prefer Knorr Aromat which includes salt, onions, garlic, turmeric, celery seeds, among other spices. Nsima Ya Bonongwe Ndi Chambo Nsima with Greens and Fish

A hearty family style meal of nsima, greens and fish is a staple in Malawian cuisine. If you can master the art of nsima making, you can call yourself an honorary Malawian cook! If you're feeling creative, you can swap out cornmeal nsima for millet, plantains, or cassava.

INSTRUCTIONS

Fish: Gut fish, remove scales and wash thoroughly.

Crush and mince garlic, chop ginger and mix with lemon juice, pepper and salt. Coat the fish with mixture and store in the refrigerator to marinate for 30 minutes. 1.25 HRS 4 TOTAL TIME SERVINGS In a heavy based skillet (standard or nonstick) heat oil for about 5 minutes until hot, but not smoking. If using a deep fryer, heat oil between INGREDIENTS 350 and 375 degrees Fahrenheit. FISH: 4 medium sized 1 cup lemon juice When oil is ready, remove fish from marinade, chambo*, or 1 pound 1 tablespoon black allow fish to drip off excess liquid to avoid oil fish per person pepper splattering. Add fish and fry until golden and 2-4 cloves garlic Salt to taste 1 tablespoon fresh 2 cups oil crispy on the outside or about 3-4 minutes on ginger each side.

Remove and set aside until greens and nsima are prepared.

*Chambo is a fish native to Lake

Malawi in the tilapia family. Tilapia Recipe continued on next page RECIPE |

can be used as a substitute. 4

PAGE S T N E I D E R G N I

: A M I S N cornmeal. ** Do not use enriched or self-rising white pumpkin leaves. or spinach can be used in the place of * Swiss chard, turnip greens, chicory, kale : S N E E R G -Vitumbiko Mhango, Assistant Trek Coordinator Trek Assistant Mhango, -Vitumbiko “ recipe. the are with they familiar because so proportions the makers nsima “eye-ball” Most to ingredients. not common measure is it nsima, making When I measure with my eyes!” my with measure I 2 large tomatoes large 2 onion large 1 leaves* pumpkin of bundles medium 2 2½ cups white cornmeal** white cups 2½ water cups 4

Salt to taste to Salt oil tablespoons 2 water cups 2 Nsima: Greens: Remove from heat and set aside while you nsima. the while aside prepare set and heat from Remove combine. to 1 flavors for the cook and allowing pan minute the to greens strained Add are onions translucent. and tender until are sauté and tomatoes tomatoes heat. and medium on onions oil Add heat pan, separate a In aside. greens Set strainer. greens using the water Remove from minutes. stir 1-2 and for water greens boiling add to and greens boil a Add to salt. water bring saucepan, a In aside. onions set Dice tomatoes, ribbons. and into cut and greens Wash recipe. Your dish is now complete! now is this dish in Your made be to recipe. item this last so the hot, be eaten should be onto must Nsima directly serve plate. and your fist your close of size portions the out to Scoop heat. from Remove enough patties. firm into until form to thickens minutes 2 mixture the about for until or Stir while flour stirring. the of rest continuously the add minutes, 5 After of bottom the to pot. the sticking avoid Stir to form. to occasionally start 5 bubbles about until for minutes heat medium on mixture Cook no are there and clumps. until well-blended is spoon flour wooden all large mixing a with time, a at bit a continuously flour of cups ½ 1 in Add comes water boil. a before to but rise, to until heat starts medium steam on water heat pot, a In

PAGE 5 | RECIPE PAGE 6 nature of its people. When in Malawi, expect to be greeted with a smile and warm hospitality, warm home. and smile Malawian a a in with meal a welcoming greeted be and to sharing kind when expect friendly, Malawi, especially the in of When because people. its Africa’ of of Heart nature Warm ‘The as known is Malawi "Uncle" Stanley Kambani PAGE 8 hollowed out tree trunks, and improvised beekeeping suits are often fashioned from maize sacks. maize from fashioned the often from are made are suits beehives beekeeping Traditional improvised provide and home. the trunks, practices into tree income out cultural bring These to hollowed used secrets! be kept can and best treats Malawi’s tasty are making honey and Beekeeping Therere

If you’re in Malawi during the rainy season, you’re in luck! Therere, or okra, is in season and often eaten in homes throughout many communities. On Trek, buildOn host families love to share this dish with their guests.

INSTRUCTIONS

25 MINS 4 TOTAL TIME SERVINGS

INGREDIENTS 15 stalks of okra 2 large tomatoes 1 cup water 1-2 teaspoons salt 1 teaspoon baking soda

For those who are new to eating therere, paired often with nsima, the unique flick and catch necessary to get the slippery okra trail onto the bit of nsima and not on your chin can be a challenge.

Nyemba Ndi Mpunga

This is a zesty take on a classic dish! Using a curry spice blend for beans, poultry, goat, beef and fish is quite popular in Malawi and can tremendously enhance the flavor of a simple dish.

INSTRUCTIONS Rice:

1.5 - 3.5 HRS 6-8 TOTAL TIME SERVINGS

INGREDIENTS Beans: RICE: 6 cups water 4 tablespoons oil 3 cups rice Salt to taste

BEANS: 2 cups dry beans (red or 2 tablespoons all white) purpose seasoning* 10 cups water 1 tablespoon curry 2 large tomatoes spice blend** 1 large onion Salt to taste 4 tablespoons oil, divided

*buildOn Cooks prefer Royco Mchuzi Mix which includes garlic, , turmeric, coriander, cumin, among other spices or Knorr Aromat which includes salt, onions, garlic, turmeric, celery seeds, among other spices.

** buildOn Cooks prefer Rajah brand seasoning which includes coriander, ginger, cinnamon, cumin, black pepper, among other spices. 11 The art of head-carrying is a cultural practice and a way of life. Head-carrying provides an efficient

and hands-free way to carry water for cooking and other items. Many Malawian women can be seen carrying everything from school books to tree trunks on their heads, sometimes for great distances. PAGE Mary Tembo

Jeremiah Kapandula PAGE 13 and protein, they can be eaten raw or roasted and are often made into peanut flour or enjoyed as enjoyed or flour peanut into made nutrients often are valuable of and Full roasted butter. or legume. raw peanut popular eaten be most can they Malawi’s are protein, and groundnuts, as to referred Peanuts, TChipisi Malawian French Fries

A popular roadside snack, sold by vendors at local markets, tchipisi is one of the ‘big three staples,’ and can be a substitute for rice or nsima in most Malawian meals.

Tchipisi can be mixed with eggs to form a tasty ‘omelette’ called Tchipisi mayai. This is typically found in northern Malawi, near the border of Tanzania. To prepare your own Tchipisi mayai at home, whisk eggs in a bowl with salt and pepper. Mix in your cooked Tchipisi then pour into a pan and fry until golden brown on each side. Serve with a chili sauce or top with diced tomato and cabbage.

INSTRUCTIONS

Peel and wash potatoes. Slice into wedges 30 MINS 4 and rinse again. Drain water and dry TOTAL TIME SERVINGS wedges.

In a pan or deep fryer, heat oil between 350 INGREDIENTS and 375 degrees Fahrenheit or for about 5 minutes until oil is hot, but not smoking. 4.5 lbs potatoes 2 cups oil Fry small batches of wedges at a time to Salt to taste keep the oil temperature from lowering.

Fry until golden. Remove from oil, salt to *The kambuzi pepper is a popular taste and set aside on a paper towel in Malawi with a taste covered plate. Continue frying in small similar to that of a batches until all potatoes have been cooked pepper. Kambuzi pepper translates to “little goat” pepper, as goats are Tchipisi can be served with chopped known to munch on their leaves. tomatoes and cabbage or your favorite chili* sauce! RECIPE | 14

PAGE Mandazi

Found all across Malawi, Mandazi is a popular snack food consumed often with a local black tea. Although Malawi’s biggest export is tobacco, tea is also one of the country’s major exports and you can find Malawian leaves in many popular teas around the globe, including Twinings, PG Tips and Five Roses. Try making mandazi with a cup of hot, sugary black tea to experience a true Malawian tea-time!

INSTRUCTIONS

2.5 HRS 5-10 TOTAL TIME SERVINGS

INGREDIENTS 1 cup warm water, divided 1 teaspoon sugar 1 teaspoon yeast 1 teaspoon salt 2 cups all-purpose flour 2 cups oil PAGE 16 groups singing and dancing while doing household chores, working in the fields, or preparing a preparing or fields, the in in women working find to chores, common is It household doing events. meal. while community dancing and and tasks singing daily to groups life brings dancing Malawi, In Matrida Ntewa

Elizabeth Ndilingamawa PAGE 18 markets are used to sell local goods such as fruits, vegetables, chitenjes (traditional and colorful and (traditional chitenjes wares. The local vegetables, people. other and with fruits, as buzzing such fabrics), hubs goods printed social local are sell to markets used are Malawian markets energy, and color their for Known CREATED WITH LOVE BY:

EDITOR Daniela Ibarrola de Lanuza

CO-EDITOR Brooke Ahles

CONTRIBUTORS

Antonita Pratcher Catie Bargerstock

Allyson Goida Colleen Paxton

Asia Blackwell Kyla Korvne

Brandon Worth Srijan Tamrakar

A SPECIAL THANK YOU TO ALL BUILDON STAFF WHO PROVIDED RECIPES, PHOTOS, AND THEIR TALENTS TO THIS PROJECT THANK YOU FOR YOUR SUPPORT