Taste of Zambia!!

Traditional Zambian Lunch

If you’re in Zambia, you really can’t miss the experience of tasting the traditional dishes that tell the story of the country’s culture and authentic flavors.

The cornerstone of Zambian cuisine is nshima, a kind of white maize meal similar to polenta, served hot and shaped into oval forms. Nshima is never eaten on its own but always accompanied by relishes – side dishes made of meat, fish or vegetables that complete the meal.

In a typical Zambian lunch, especially in a traditional restaurant, you might find:

• Nshima: The base of the meal, eaten with your hands by forming a small ball to scoop up the side dishes.

• Local mains: Grilled chicken, beef stew and fish, often cooked with onion, tomato and local spices.

• Cooked vegetables: Such as pumpkin leaves (Chibwabwa), cassava leaves (Katapa), African spinach, cabbage or eggplant.

• Peanut or legume sauces: Adding creaminess and a rich flavor.

This dish is a complete meal, including carbohydrates, proteins, fats, and fiber — truly satisfying every nutritional need.

For locals, eating at a restaurant is not always a given; it can be a significant expense, especially for families or those without their own business. For us, however, the prices are very affordable, especially when compared to restaurants in Italy, for example.

Typical prices for a Zambian meal:

• Fish: 35 kwacha ≈ €1.30

• Chicken or red meat: 30 kwacha ≈ €1

• Sausage: 25 kwacha ≈ €0.90

The menu usually includes nshima (the maize base) served with a main dish and vegetables. In short: with just €1, you can enjoy a complete and even generous lunch.

Other Typical Dishes Not to Miss:

Walking around the community, you can find these foods prepared directly by local families and sold on the streets:

• Samosa

  

  Samosa e Scones

• Roasted peanuts – a simple yet tasty snack, very popular on the streets. Perfect to munch on while walking!

  

• Scones – typical muffins that are also prepared and served on the streets!

• Vitumbuwa – sweet fritters, deep-fried (so very tasty… but also heavy!). Perfect for breakfast or a sweet snack.

• Fritas / Dondos – very similar to vitumbuwa but slightly different in style, still wonderfully greasy and delicious!

  

  Dondos

• Roasted cassava – simple but nutritious.

  

• Sweet potatoes (Kandolo in Bemba) – often served at breakfast with peanut sauce or fried in oil as an afternoon snack.

  

  Kandolo

Just to name a few!

The list of Zambian foods is very long, and we had the chance to taste many of them during a traditional local wedding, where the bride’s family brings the food to the groom’s family. On that occasion, we were invited by the groom and had the opportunity to ask many questions, discover new flavors… and taste almost everything!

Here are some other typical dishes worth knowing (and trying!):

• Chikanda – a vegetarian sausage made from wild tubers and peanuts, also known as African polony.

• Ifisashi – vegetables cooked in a creamy peanut sauce. A flavorful dish that goes perfectly with a main dish or nshima.

• Kapenta – small dried and fried fish, served with nshima.

  
  

  

  Kapenta

• Munkoyo – a traditional fermented drink made from maize and mukoyo tree roots. I wasn’t crazy about it, but it’s very popular here!

• Caterpillars – I haven’t tried them yet, but I’ll definitely taste them before leaving! They say they’re crunchy and high in protein… we’ll see!

  • 

    Bruchi

What You’ll Find at the Market:

If you happen to stroll through the local markets, especially from April to September, you’ll find a wide variety of fresh fruits and vegetables, including:

• Fresh fruit: Avocados, bananas, apples, oranges, and mandarins.

• Vegetables: Carrots, bell peppers, eggplants, green beans, and other local vegetables often used to accompany main dishes.

Zambian markets are lively and colorful, making them a great place to immerse yourself in the country’s culinary culture.

Traveler’s Tips:

• Eat with your hands! In many traditional restaurants, food is eaten with your hands. You’ll always find a sink or a jug of water to wash up before and after the meal.

• Don’t rush: Food is part of social life, so enjoy every bite and savor the moment. Although, sometimes when eating with locals, taking too long to eat can mean you don’t get to eat… they tend to finish everything really fast!

• Try new flavors: Some dishes might seem unusual, but they are an integral part of the local culture and give you a truly authentic culinary experience.

• Join in the cooking: If you’re invited to cook or help prepare food, join in!

• Drink water responsibly: If you’re unsure about the source, it’s better not to drink it.

Food Safety in Zambia

Food safety in Zambia isn’t always the best, and hygiene can sometimes leave much to be desired. However, by thoroughly cooking fruits and vegetables and preparing dishes carefully, many risks can be reduced. While wandering through market stalls, I always looked for vendors who took care with storage and cleanliness to protect my health. Sure, I occasionally got a bit unwell, both after eating at a restaurant and when preparing food myself, but that’s part of the experience! After all, without a few small mishaps, you can’t truly experience the spirit of travel. Haha!

I’m also conducting a deeper investigation on this topic and will soon publish an article dedicated to food safety here in Zambia, with useful information and practical tips.

Tasting a Zambian lunch means connecting with the culture, the people, and the roots of this extraordinary country. It’s an experience that goes beyond food, bringing together tradition, community, and hospitality in every dish. All that’s left is to sit down and enjoy, and truly get to know Zambia.