A Taste of Africa – Malawi

Tea and fish (chambo) are very popular in Malawian cuisine due to their availability. Tea is one of Malawi’s major crops and Lake Malawi provides a great source of fish. A staple food is Nsima which is made from ground corn and usually served with side dishes of meat and vegetables. Nsima is a thick starchy porridge and can to be eaten for breakfast lunch and dinner. Common vegetables in relishes are sweet potato leaves, pumpkin leaves, cabbage, kale leaves and cassava leaves.

Recipe 2 – Goat and Nyemba (Bean) Casserole

Kathryn Quincey provided the recipe for us this week. She lives and works in Malawi and is currently working in a special needs department in Bambino School. You can find out more about the work she does by clicking here.

This one is a great dish – you can swap the goat for pork if you don’t want to go the whole hog! Goat is often used in African cooking as it is more affordable than beef or pork. There’s a lot of evidence to suggest that eating goat is better for you, so why not give it a try!

Preparation: 40 minutes + 3 hours marinating

Cook: 50 minutes

Serves: 4-6


400g or 1lb of cubed goat

1 cup cooked beans

3 medium tomatoes, chopped

Pinch of herbs (optional)

½ cup beef stock or bean water

1 medium onion, chopped

1 tbsp vinegar or lemon juice

Salt to taste


  1. Mix together the meat, salt, herbs and vinegar or lemon juice and allow to marinate for several hours
  2. Then fry the meat in the oil, add the onions and tomatoes and fry gently until the meat is brown
  3. Add the beans and stock
  4. Place in a dish and bake in a moderate oven for 30 minutes or more until the meat is tender

Photo: Joe Perrott

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