Gluten-Free Swazi Recipes
Every dish here is Swazi cooking that is naturally gluten-free, no swaps required, each tied to a real region and its culinary story. Prefer to wander wider? Toggle gluten-free on any recipe on the site and the ingredients rewrite themselves with regional swaps.
6 recipes
Swazi Chicken Stew with PhutuMbabane, Eswatini · easy · 1 h 10 minA homey Eswatini chicken stew in tomato and onion, served with crumbly steamed maize phutu.
Swazi Chicken Stew with Phutu UmncushuMbabane, Eswatini · easy · 2 h 15 minSwazi samp and beans: dried maize kernels and sugar beans slow-boiled together until soft and creamy, a homely Eswatini staple.
SidvudvuMbabane, Eswatini · easy · 40 minSweet pumpkin cooked down with maize meal into a smooth, comforting porridge, a traditional Eswatini favorite.
IncwancwaMbabane, Eswatini · easy · 1 dayEswatini's sour fermented maize porridge, tangy from a day or two of natural souring and eaten spoonable or thinned to a drink.
Umbidvo Wetintsanga (Pumpkin Leaves with Groundnuts)Mbabane, Eswatini · easy · 40 minTender pumpkin leaves simmered with onion and tomato and made creamy with crushed groundnuts, a cherished Swazi dish.
Tinkhobe (Swazi Boiled Whole Maize)Mbabane, Eswatini · easy · 3 h 5 minWhole dried maize kernels boiled slowly in plenty of water until their skins crack and the insides turn soft and chewy, then salted: a plain, filling Swazi snack.
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