ãã®ã¬ã·ããããªãã®èšèªã«ç¿»èš³ããŠããŸã...ããŒãžã¯èªåçã«æŽæ°ãããŸãã
Chinjenje
Zambian Pumpkin Seed Paste
Chinjenje is a traditional Zambian paste made from pounded pumpkin seeds, originating from the Chewa community in eastern Zambia. It's known for its rich, nutty flavor and is often served as an accompaniment to nshima or rice. This nutritious dish is a good source of protein and is believed to have health benefits for hypertension and heart disease.
ð§ ææ
- 500 g Pumpkin seeds(dried in the sun)
- as needed Hot water(to form a paste)
- 1 cup Dried vegetables(e.g., pumpkin leaves, okra, or other local greens, chopped)
- 2 medium Tomatoes(chopped)
- 1 large Onions(chopped)
- to taste Salt
- 2 tbsp Cooking oil(for sautéing vegetables)
ðšâð³ äœãæ¹
- 1
Dry the pumpkin seeds thoroughly in the sun or a low oven until completely dry.
- 2
Pound the dried seeds in a mortar and pestle until a fine powder is obtained. Alternatively, use a food processor.
- 3
Gradually add hot water to the pumpkin seed powder, kneading until a firm paste is formed. Extract some of the oil by spooning it out and reserve for cooking other vegetables.
- 4
Form the remaining paste into flattened balls or discs.
- 5
Boil these balls in a saucepan with water for about 3.5 hours, or until cooked through.
- 6
While the paste is boiling, sauté the chopped onions and tomatoes in a separate pan with a little cooking oil until softened.
- 7
Add the chopped dried vegetables to the boiling pumpkin seed paste and cook for another 30 minutes.
- 8
Stir in the sautéed onions and tomatoes, and salt to taste. Cook for a further 15-20 minutes, allowing the flavors to meld.
- 9
Serve hot as an accompaniment to nshima or rice.
ð¡ ããã®ã³ã
- âEnsure pumpkin seeds are thoroughly dried to prevent spoilage.
- âThe long cooking time for the paste is essential for its texture and digestibility.
- âThe reserved oil can be used to cook other Zambian relishes.
âš ã¢ã¬ã³ãžã¢ã€ãã¢
ãã®ã¬ã·ããç¬èªã«ã¢ã¬ã³ãžããããã®ãã³ã
- Add other local greens like spinach or cassava leaves along with the dried vegetables.
- Adjust the consistency by adding more or less water.