Have you ever wondered how to prepare a delicious meal that combines great taste with easy preparation?

Kiro asked his Zimbabwean friend about this recipe. He suggested a beef stew with pumpkin and peanuts, but we found a chicken and peanut soup recipe that suited our needs better. We faced challenges finding turnips and gauging the chicken quantity but managed with roasted chicken and extra maize meal.

Ingredients :

- Chicken pieces

- Chopped onion

- Vegetable oil

- Chopped garlic

- Mixed spices

- Salt

- Water

Preparation method:

1. Heat oil in a pan over medium heat.

2. Add chopped onion and garlic, sauté until golden brown.

3. Add chicken pieces, sauté until cooked and slightly browned.

4. Add mixed spices and salt, stir well.

5. Add water and let the mixture boil.

6. Cover the pan and let the chicken cook until fully cooked and flavors are absorbed.

7. Serve "Huku" with your favorite side dishes.

Important notes:

- You can add vegetables like carrots, bell peppers, and peas as desired.

- "Huku" is best served with rice or toasted bread.

- Different types of spices can be used according to personal preference.

Discover the joy of cooking with simplicity and flavor, making every meal a delightful experience!

Nutrition Value

Here is the nutritional information for each ingredient:

1. Chicken pieces:

  - Calories: Approximately 231 calories per 100 grams

  - Carbohydrates: 0 grams

  - Protein: Approximately 31 grams per 100 grams

  - Fat: Approximately 11 grams per 100 grams

  - Sodium: Varies based on preparation

  - Cholesterol: Approximately 82 milligrams per 100 grams

  - Vitamins and minerals: Rich in B vitamins (B6, B12, niacin), phosphorus, selenium, and zinc

  - Nutritional benefits: Excellent source of high-quality protein, essential for muscle growth and repair, and a good source of various vitamins and minerals.

2. Chopped onion:

  - Calories: Approximately 40 calories per 100 grams

  - Carbohydrates: Approximately 9 grams per 100 grams

  - Protein: Approximately 1 gram per 100 grams

  - Fat: Approximately 0 grams

  - Sodium: Varies based on preparation

  - Cholesterol: 0 milligrams

  - Vitamins and minerals: High in vitamin C, vitamin B6, potassium, and folate

  - Nutritional benefits: Provides antioxidants, supports immune health, and adds flavor to dishes.

3. Vegetable oil:

  - Calories: Approximately 884 calories per 100 grams

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: Approximately 100 grams per 100 grams

  - Sodium: Varies based on type and brand

  - Cholesterol: 0 milligrams

  - Vitamins and minerals: Contains vitamin E and small amounts of vitamin K

  - Nutritional benefits: Provides essential fatty acids, helps in vitamin absorption, and adds richness to dishes.

4. Chopped garlic:

  - Calories: Approximately 149 calories per 100 grams

  - Carbohydrates: Approximately 33 grams per 100 grams

  - Protein: Approximately 6 grams per 100 grams

  - Fat: Approximately 0 grams

  - Sodium: 17 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins and minerals: High in vitamin C, vitamin B6, manganese, and selenium

  - Nutritional benefits: Contains antioxidants, supports heart health, and has antibacterial properties.

5. Mixed spices:

  - Calories: Varies depending on the type and amount used

  - Carbohydrates: Varies

  - Protein: Varies

  - Fat: Varies

  - Sodium: Varies

  - Cholesterol: Varies

  - Vitamins and minerals: Varies based on the spices included

  - Nutritional benefits: Enhances flavor, may provide antioxidants and anti-inflammatory properties depending on the spices used.

6. Salt:

  - Calories: 0 calories

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: 0 grams

  - Sodium: Approximately 2,325 milligrams per teaspoon (recommended daily intake varies)

  - Cholesterol: 0 milligrams

  - Vitamins and minerals: Contains iodine (iodized salt) and small amounts of other minerals

  - Nutritional benefits: Essential for electrolyte balance, but excessive intake can lead to health issues.

7. Water:

  - Calories: 0 calories

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: 0 grams

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins and minerals: None (pure water)

  - Nutritional benefits: Essential for hydration, digestion, and overall body function.