Soups
Beef and Pumpkin Leaf Soup
Ingredients
- 500 g (1 lb) beef shin or stewing beef, cut into chunks
- 1.5 litres (6 cups) water
- 1 onion, chopped
- 2 tomatoes, chopped
- 200 g (7 oz) pumpkin leaves, shredded (substitute spinach if unavailable)
- 1 bay leaf
- Salt and pepper, to taste
Method
- Place the beef in a large pot with the water, onion and bay leaf. Bring to a boil, skimming off any foam.
- Reduce heat and simmer for 50-60 minutes until the beef is tender.
- Add the tomatoes and simmer for a further 10 minutes.
- Stir in the shredded pumpkin leaves and cook for a final 8-10 minutes until tender.
- Season with salt and pepper, remove the bay leaf, and ladle into bowls to serve hot.
Introduction: This comforting soup combines tender beef with pumpkin leaves (chibwabwa), a vegetable widely grown and valued across Zambia.
Cultural Background: This comforting soup combines tender beef with pumpkin leaves (chibwabwa), a vegetable widely grown and valued across Zambia. It’s a nourishing, everyday dish often prepared for family lunches, reflecting the country’s strong reliance on home-grown greens.
Tips: Simmer the beef gently for maximum tenderness before adding the vegetables. Pumpkin leaves have a mild, slightly earthy flavour that pairs beautifully with beef broth. This soup thickens naturally as it sits — thin with extra water if needed when reheating.
Variations: Add a handful of rice for a heartier, more filling soup. Stir in a spoon of groundnut paste for extra richness. Add a chopped chilli for gentle heat. A vegetarian version can be made with vegetable stock and extra beans in place of beef, though this departs from the traditional recipe.
Storage: Refrigerate in an airtight container for up to 3 days, or freeze for up to 2 months.
Reheating: Reheat gently on the stovetop, adding a splash of water if the soup has thickened.
Nutrition: Per serving (approx.): 260 kcal, 24 g protein, 8 g carbohydrates, 15 g fat, 3 g fibre.
FAQs:
Q: What can I use instead of pumpkin leaves?
A: Spinach or kale are the most accessible substitutes if pumpkin leaves aren’t available.
Q: What cut of beef works best?
A: Beef shin or a similar stewing cut gives the richest broth and most tender result after slow simmering.
Q: Is this soup traditionally spicy?
A: No, it’s mild and comforting by default, with chilli as an optional addition.
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