What to Eat in Zambia: Food You Should Try

Zambia’s cuisine reflects a landlocked plateau with rivers and lakes that feed steady markets for fish and seasonal produce. Two distinct seasons guide cooking: rains bring leafy vegetables, while the dry months lean on preserved staples and sun-dried foods. Meals are communal and structured, with hearty midday and evening eating.

Maize, groundnuts, and greens anchor the pantry, joined by freshwater fish and small-scale livestock. Food is eaten by hand, with a focus on balance between a starch base and flavorful relishes. Urban markets in Lusaka and regional towns keep traditional ingredients accessible alongside modern variations.

Nshima is a thick porridge made from finely milled maize meal slowly whisked into boiling water, then beaten until smooth and firm. Cooks adjust the ratio so it holds shape yet remains pliable, and it is portioned hot, pinched with the right hand, and indented to scoop relishes known locally as umunani. Neutral in flavor and faintly sweet from maize, it provides a soft, elastic texture that balances salty, sour, or spicy sides such as vegetables, fish, or meat. Historically, maize rose to dominance in the 20th century, replacing sorghum and millet in many regions; today nshima anchors lunch and dinner at home, in canteens, and during community gatherings across cities like Lusaka and Livingstone.

Ifisashi brings leafy vegetables into a creamy sauce made from pounded or milled groundnuts simmered with water until thick and glossy. Common greens include pumpkin leaves (chibwabwa), sweet potato leaves (kalembula), amaranth (bondwe), and sometimes beans or okra; onions, tomatoes, and a touch of chili vary by household and region. The result is nutty, rich, and gently earthy, with the greens’ slight bitterness softened by the emulsified peanut base and a velvety mouthfeel. Rooted in Bemba and widely cooked nationwide, it is a dependable everyday relish during the rainy season when leaves are abundant and throughout the year using cultivated greens, served alongside nshima at family meals and workplace canteens from Lusaka to Kitwe.

Kapenta refers to tiny sardine-like fish, notably Limnothrissa miodon, sun-dried on mats after being netted in lakes such as Tanganyika and Kariba. For cooking, they are briefly rinsed to remove excess salt and grit, then shallow-fried until crisp at the edges and tossed with onions, tomatoes, and sometimes chili, or stewed gently for a softer finish. Expect concentrated umami, a pleasing brininess, and a satisfying chew that pairs well with a mild starch. Dried fish travels well across Zambia, creating reliable market supplies in urban centers and mining towns, where kapenta is a practical, calcium-rich relish for lunch or dinner; households serve it with nshima on busy weekdays and during dry-season months when preserved proteins are essential.

Chikanda, often called the “African polony,” is made by cooking a paste of powdered wild orchid tubers with finely ground peanuts, baking soda or ash, chili, and water until it thickens, then molding it to set into a sliceable loaf. The tuber starches and alkaline ingredient interact to create a cohesive, sausage-like texture that cuts cleanly and holds its shape. The flavor is savory and nutty with earthy undertones and a mild peppery finish, making it satisfying as a snack or a side. Originating in Northern Province among Bemba speakers, chikanda is sold in markets from Kasama to Lusaka, popular at social events and everyday snacking; conservation-minded gathering has become part of the conversation, but in culinary terms it remains a beloved heritage food served at room temperature, sometimes with a fresh tomato-onion relish.

Ifinkubala are mopane caterpillars that are cleaned, briefly boiled to purge, and sun-dried for storage; before cooking, they are rehydrated and sautéed with onions, tomatoes, chili, and occasionally groundnut powder. The preparation yields a crisp-chewy texture and concentrated savoriness with subtle smokiness and mineral notes, especially when lightly charred in the pan. Harvested seasonally in mopane woodlands of Southern and Western Zambia, they are a valuable source of protein and income for rural households. In towns such as Livingstone and Lusaka, ifinkubala appear in markets year-round in dried form and are eaten as a relish with nshima or as a quick snack in the late afternoon, particularly during the caterpillar season when they are freshest.

Zambian cuisine balances a neutral starch with boldly flavored relishes shaped by seasonality, freshwater fisheries, and groundnut-rich sauces. Markets connect rural harvests to cities, keeping traditional techniques—sun-drying, pounding, slow simmering—central to daily meals. Explore more regional food insights and weather-smart travel planning on Sunheron.com.