Rape (Vegetable)
Rape, a leafy green relish from Zambia, is stir-fried with tomatoes and onions for a fresh and flavorful side. Quick to prepare, it’s a nutritious addition to any meal, especially with nshima.
Ingredients
Nutrition (per serving)
Instructions
Heat 3 tablespoons of cooking oil in a pot over medium heat.
Add diced onions and cook until they start to brown, about 5 minutes.
Stir in diced tomatoes, cooking and mashing periodically until softened, about 5-7 minutes.
Add salt to taste and stir in the rape leaves.
Mix for about 2 minutes to coat the leaves in the sauce.
Cook until the rape is softened but not yellow, about 5-7 minutes, to avoid overcooking.
Serve immediately with nshima or rice.
Pro Tips
- Choose fresh, vibrant rape leaves for the best flavor and texture.
- Mash the tomatoes while cooking to create a cohesive sauce.
- Avoid overcooking to maintain the green color and nutritional value.
- Add a splash of water if the mixture becomes too dry.
- Pair with a protein relish like kapenta or beans for a balanced meal.
Cultural Significance
Rape is a common vegetable in Zambian cuisine, prized for its versatility and nutrition. Grown in many home gardens, it’s a daily staple that adds vibrancy and health to family meals.