Zimbabwe Food Guide
Content Information
Recently updatedFood Safety Tips
Essential food safety information to help you enjoy Zimbabwe's cuisine safely and confidently.
Drink bottled water, avoid tap water in most areas
Tap water quality varies significantly across Zimbabwe. Always use bottled or purified water for drinking. In tourist areas, hotels usually provide safe water, but verify first.
Choose busy vendors at markets like Mbare Market for fresh preparation
Street food is safe when selecting popular vendors with high turnover. Look for freshly prepared food at busy markets. Mbare Market in Harare is known for authentic street food.
Avoid foods that have been sitting at room temperature
Zimbabwe's warm climate accelerates bacterial growth. Be cautious with meat, dairy, and cooked foods left unrefrigerated. Choose hot, freshly prepared meals.
Ensure wild game and exotic meats are thoroughly cooked
Game meat like kudu, impala, and warthog are common. Always ensure proper cooking to safe internal temperatures. Reputable restaurants follow proper handling procedures.
Wash all fresh fruits and vegetables thoroughly
When purchasing from markets, wash produce with purified water before consumption. Peel fruits when possible for additional safety.
Dietary Options
vegetarian
MEDIUM AVAILABILITYVegetarian options include Muboora (pumpkin leaves), Nyemba (cowpeas), various vegetable stews, and Sadza with vegetable relishes. Urban restaurants offer more variety, especially in Harare.
vegan
MEDIUM AVAILABILITYTraditional Zimbabwean cuisine has naturally vegan dishes. Sadza (maize porridge) and vegetable relishes are vegan-friendly. Specify no dairy or animal products when ordering. Growing vegan scene in Harare.
gluten-free
MEDIUM AVAILABILITYSadza made from maize is naturally gluten-free and forms the base of most meals. Many traditional dishes based on maize, rice, and root vegetables are safe options. Always verify ingredients.
halal
LOW AVAILABILITYHalal options are limited but available in Harare's Muslim communities. Some restaurants cater to halal requirements. Always confirm preparation methods and meat sources.
Common Allergens
Peanuts/Groundnuts
VERY HIGH PREVALENCEPortuguese brought peanuts to Zimbabwe in the 16th century, now integral to most dishes
COMMONLY FOUND IN:
Fish
HIGH PREVALENCEKapenta and other fish from Lake Kariba are dietary staples
COMMONLY FOUND IN:
Tree Nuts
MEDIUM PREVALENCEVarious nuts used in traditional dishes and snacks
COMMONLY FOUND IN:
Dairy
MEDIUM PREVALENCEDairy increasingly common in urban cuisine and modern dishes
COMMONLY FOUND IN:
Essential Food Experiences
These iconic dishes represent the must-have culinary experiences that define Zimbabwe's food culture for travelers.
Sadza
The heart and soul of Zimbabwean cuisine. This thick, smooth porridge made from white maize flour is the national staple. Served alongside vegetables, meats, or stews, Sadza is traditionally rolled into balls by hand and used to scoop up accompanying dishes. A symbol of community and sharing across Zimbabwe.
Mopane Worms (Madora)
The ultimate adventure food. These edible caterpillars (larvae of the Emperor moth) are rich in protein and considered a delicacy. Dried and fried or cooked with spices, they offer a chewy texture and earthy, nutty flavor. Especially popular in Matabeleland and Midlands regions.
Mazondo (Cow Trotters)
Traditional stew showcasing resourceful use of ingredients. Cow feet are cleaned, simmered until tender and gelatinous, then seasoned with aromatic spices, onions, and tomatoes. The result is a rich, savory dish with unique texture. Slow-cooked for hours to achieve perfect tenderness.
Dovi
Beloved peanut butter-based stew featuring crushed peanuts, garlic, onions, okra, carrots, and potatoes. Available in vegetarian version or with chicken, goat, or lamb. Rich, creamy texture with deep, savory peanut flavor. A must-try that represents Zimbabwean comfort food.
Kapenta (Matemba)
Small sardine-like fish from Lake Kariba, introduced from Lake Tanganyika in the 1950s. Dried or fresh, usually fried crispy or cooked in tomato sauce. Important part of local food economy and culture. Crunchy, flavorful protein source served with Sadza.
Biltong
Sun-dried, salted meat cut into strips similar to beef jerky. Made from beef or game animals like kudu and springbok. Chewy texture with intense, concentrated meat flavor. Popular snack throughout Southern Africa.
Muboora (Pumpkin Leaves)
Nutritious leafy greens cooked until tender, often with peanut butter, onions, and tomatoes. Slightly earthy flavor with creamy peanut undertones. Showcases resourceful use of entire pumpkin plant. Rich in vitamins and minerals.
Nyama (Meat)
Generic term for meat, but represents Zimbabwe's exceptional grilled and braised preparations. Beef, chicken, goat, or game meats prepared with simple seasonings to highlight quality. Visit Mokoto Meat Lounge in Harare for excellent Nyama dishes.
Mapopo Candy
Traditional sweet made from ripe papaya boiled, mashed, and mixed with sugar and lemon juice. Spread on trays to dry, resulting in chewy, fruity candy with tangy-sweet taste. Often flavored with ginger. Favorite among children and adults alike.
Mutakura
Hearty mixture of boiled cowpeas, bambara nuts, and maize. Nutritious combination providing protein and carbohydrates. Found at local markets like Mbare Market. Traditional dish representing agricultural diversity.
Chikenduza (Candy Cakes)
Colorful sweet buns popular at celebrations. Flavored with lemon, colored with food dye, and coated with sugar glaze. Soft, sweet, and festive addition to any meal or special occasion.
Regional Specialties & Local Favorites
Discover the authentic regional dishes and local favorites that showcase Zimbabwe's diverse culinary traditions.
Nyemba (Cowpeas)
Protein-rich legumes cooked with onions, tomatoes, and sometimes peanut butter. Versatile side dish or main component served with Sadza. Nutritious and filling.
Mxan'a
Soupy sweet dish from Matabeleland made by boiling maize grains with cantaloupe and adding sugar until thick and soupy. Can be combined with sweet potatoes and boiled pumpkins.
Dried Leafy Vegetables (Mufushwa)
Dried vegetables like pumpkin leaves, rehydrated and cooked with onions, tomatoes, and sometimes peanut butter. Resourceful, nutritious dish enjoyed year-round.
Mbambaira (Sweet Potatoes)
Versatile root vegetable boiled, roasted, or made into fries. Sometimes mashed and sweetened with sugar or honey for dessert. Nutritious carbohydrate source.
Road Runner Chicken
Free-range village chicken with robust, natural flavor. Tougher texture than broiler chicken but incomparable taste. Slow-cooked with traditional spices.
Mahewu
Traditional fermented drink made from maize with slightly sour, tangy taste. Thick consistency, nutritious and refreshing. Similar to Zambian Maheu.
Peri-Peri Chicken
Portuguese-influenced dish featuring chicken grilled with spicy peri-peri sauce. Popular at restaurants like Paula's Place in Harare. Fiery and flavorful.
Bota (Porridge)
Breakfast porridge made from maize, millet, or sorghum. Served warm with milk and sugar. Nutritious start to the day.
Allergens:
Matemba
Alternative name for Kapenta. Small dried fish that are fried crispy and served as relish with Sadza. Important protein source.
Allergens:
Mazhanje
Wild fruit-based preserve or jam. Indigenous sweet utilizing local fruits like baobab, marula, and wild berries. Unique fruity flavor.
Regional Cuisine Highlights
Explore the diverse culinary landscapes across different regions of Zimbabwe.
Matabeleland
Matabeleland is especially famous for Mopane worms (madora/macimbi), found in abundant mopane trees. The region also produces Mxan'a, a soupy sweet dish made from boiling maize grains with cantaloupe and sugar. Strong Ndebele culinary traditions with emphasis on pastoral products and wild foods.
Signature Dishes:
Key Ingredients:
Mashonaland
Mashonaland provinces showcase diverse agricultural bounty and innovative use of indigenous ingredients. The region features wild fruits like nyii incorporated into cakes and doughs. Strong Shona culinary heritage with emphasis on vegetable dishes, legumes, and creative use of local produce. Markets feature unique regional specialties.
Signature Dishes:
Key Ingredients:
Manicaland
Manicaland Province in eastern Zimbabwe is known for its agricultural diversity and proximity to Mozambique, creating unique culinary fusions. The region produces excellent tea from eastern highlands. Strong tradition of preserving foods and making jams from indigenous fruits. Mountainous terrain creates microclimates supporting diverse crops.
Signature Dishes:
Key Ingredients:
Sweet Delights & Desserts
Indulge in Zimbabwe's traditional sweet treats and desserts.
Mapopo Candy (Papaya Candy)
Traditional sweet made from ripe papaya cooked and sun-dried. Rolled in sugar and flavored with ginger or spices. Chewy, fruity candy with tangy-sweet taste. Favorite throughout Zimbabwe.
Chikenduza (Candy Cakes)
Colorful sweet buns flavored with lemon and coated with sugar glaze. Popular at celebrations and special occasions. Soft, sweet, and festive.
Mbambaira (Sweet Potatoes - Dessert Style)
Sweet potatoes mashed and sweetened with sugar or honey. Simple, naturally sweet dessert showcasing local ingredients.
Tinkers
Brittle-style confectionery made by caramelizing sugar with baking soda and mixing in peanuts. Crunchy, sweet treat.
Honey Drizzled Treats
Various desserts featuring Zimbabwe's diverse honey from different flora. Drizzled over pancakes, used in preserves, or enjoyed on its own.
Traditional Beverages
Discover Zimbabwe's traditional drinks, from locally produced spirits to regional wines.
Chibuku
Traditional opaque beer made from fermented sorghum and maize. Cloudy appearance, slightly sour taste, thick texture. Served in communal settings and iconic cardboard cartons.
Zambezi Lager
Zimbabwe's premium beer brand. Crisp, refreshing lager perfect for the warm climate. Named after the mighty Zambezi River.
Soft Beverages
Discover Zimbabwe's traditional non-alcoholic drinks, from local teas to refreshing juices.
Mahewu
Traditional fermented maize drink with slightly sour, tangy taste. Thick, creamy consistency. Non-alcoholic, nutritious refreshment enjoyed throughout the day.
Mazoe Orange Crush
Iconic Zimbabwean orange concentrate mixed with water. Sweet, citrusy beverage that's a national favorite. Nostalgic taste of Zimbabwe.
Tanganda Tea
Zimbabwe's premier tea brand. Strong black tea from eastern highlands, often enjoyed with milk and sugar. Tea culture is strong in Zimbabwe.
Ginger Beer
Spicy, non-alcoholic ginger beer with strong ginger flavor. Refreshing and warming simultaneously. Made with fresh ginger root.