Chikanda is a vegetarian dish originating from Zambia, made with groundnuts (peanuts) and wild orchid tubers. The recipe involves combining roasted and ground groundnuts with grated wild orchid tubers, along with onions, tomatoes, and spices, cooked to a thick, porridge-like consistency. It is often served with nshima or other accompaniments.

Historically, Chikanda has been a traditional food in Zambia, especially among the Bemba and other ethnic groups. It reflects the use of local ingredients and culinary practices, showcasing the rich biodiversity of Zambia's natural resources in its use of wild orchid tubers.

Ingredients:

- 2 cups groundnuts (peanuts), roasted and ground

- 1 cup wild orchid tubers, peeled and grated

- 1 onion, finely chopped

- 2 tomatoes, diced

- 2 tablespoons vegetable oil

- Salt and pepper to taste

- Water as needed

Method:

1. In a bowl, mix the roasted and ground groundnuts with the grated wild orchid tubers.

2. Heat the vegetable oil in a pan over medium heat.

3. Add the chopped onion and sauté until translucent.

4. Add the diced tomatoes to the pan and cook until they soften.

5. Pour the groundnut and tuber mixture into the pan and stir well to combine with the vegetables.

6. Add water gradually while stirring to achieve a thick, porridge-like consistency.

7. Season with salt and pepper according to your taste.

8. Continue cooking for about 10-15 minutes, stirring occasionally to prevent sticking.

9. Once the Chikanda is cooked and the flavors are well blended, remove it from heat.

10. Serve hot as a main dish or side dish with nshima or other accompaniments.

Nutrition Value:

1. 2 cups groundnuts (peanuts), roasted and ground:

  - Calories: Approximately 828 kcal

  - Carbohydrates: 18 grams

  - Protein: 38 grams

  - Fat: 72 grams

  - Sodium: 17 mg

  - Cholesterol: 0 mg

  - Vitamins: Rich in vitamin E, B vitamins (especially niacin), and folate

  - Minerals: High in magnesium, phosphorus, and manganese

  - Nutritional benefits: Groundnuts are a good source of plant-based protein, healthy fats, and essential nutrients like vitamin E, which is an antioxidant, and niacin, important for energy metabolism.

2. 1 cup wild orchid tubers, peeled and grated:

  - Calories: Approximately 100 kcal

  - Carbohydrates: 24 grams

  - Protein: 2 grams

  - Fat: 0 grams

  - Sodium: 5 mg

  - Cholesterol: 0 mg

  - Vitamins: Contains vitamin C, B vitamins (especially thiamine and riboflavin)

  - Minerals: Good source of potassium, phosphorus, and magnesium

  - Nutritional benefits: Wild orchid tubers provide dietary fiber, vitamins, and minerals, contributing to digestive health, energy production, and overall well-being.

3. 1 onion, finely chopped:

  - Calories: Approximately 44 kcal

  - Carbohydrates: 10 grams

  - Protein: 1 gram

  - Fat: 0 grams

  - Sodium: 2 mg

  - Cholesterol: 0 mg

  - Vitamins: High in vitamin C, B vitamins (especially folate), and antioxidants

  - Minerals: Contains potassium, calcium, and iron

  - Nutritional benefits: Onions offer antioxidants, anti-inflammatory compounds, and support immune function and heart health.

4. 2 tomatoes, diced:

  - Calories: Approximately 44 kcal

  - Carbohydrates: 10 grams

  - Protein: 2 grams

  - Fat: 0 grams

  - Sodium: 5 mg

  - Cholesterol: 0 mg

  - Vitamins: Rich in vitamin C, vitamin A, and antioxidants like lycopene

  - Minerals: Contains potassium, phosphorus, and magnesium

  - Nutritional benefits: Tomatoes are a source of lycopene, known for its antioxidant properties, and support skin health, vision, and heart function.

5. 2 tablespoons vegetable oil:

  - Calories: Approximately 240 kcal

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: 28 grams

  - Sodium: 0 mg

  - Cholesterol: 0 mg

  - Vitamins: May contain vitamin E, depending on the type of oil

  - Minerals: Varies based on oil type (e.g., olive oil provides monounsaturated fats and antioxidants)

  - Nutritional benefits: Vegetable oils supply healthy fats, essential for cell function, energy, and nutrient absorption.

6. Salt and pepper to taste:

  - Salt adds sodium, typically a few hundred milligrams per teaspoon.

  - Pepper adds negligible calories and nutrients but enhances flavor.

7. Water as needed:

  - Provides hydration and has no calories, carbs, fat, or protein.

These components together create a balanced dish with a mix of protein, healthy fats, vitamins, minerals, and antioxidants, contributing to overall nutrition and well-being.