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How to cook Sadza ReMhunga

Mhunga (pearl millet pap) is one of the nutritious traditional small grains we have here in Zimbabwe, and as you may already know, it is highly nutritious. Here’s a quick look at how mhunga (pearl millet) benefits your body when you eat it;

Mhunga Health Benefits

  • Mhunga is a very rich source of iron which is especially helpful in preventing iron deficiency anemia.
  • It boosts the development of your immune system due to the abundant amount of zinc in it.
  • Mhunga has also been found to maintain good blood sugar levels, which is helpful for diabetics.
  • It is high in fiber which is great for your digestive system, and regular bowl movements (relieving you of constipation too). Plus the fiber also helps you to feel fuller for longer, which is a bonus for those who want to lose or maintain a healthy weight.
  • Pearl millet has also been found to reduce cholesterol levels in your body, and manage high blood pressure, both of which are beneficial for a healthy heart.
  • Mhunga is said to contain 3 times the amount of calcium found in milk! So eating mhunga regularly is beneficial for lactating mothers, as well as for strengthening those bones, and teeth for everyone else!
  • It is great for gut health, and prevents stomach ulcers from forming.
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So there is definitely a lot that your body will be gaining when you eat pearl millet. Today, I’m making sadza remhunga (pearl millet pap) using stone free, sand free hupfu hwemhunga from The Grain Hub, a local milling company that specializes in these small traditional grains. Their grains have lived up to their promise of being grit free!

I’m serving this sadza with some grilled Kariba Bream, fried leafy greens and traditional Mbuya’s soup, as I like to call it! Let’s get down to preparing the sadza.

P.S: Keep a close eye on the mhunga when it begins boiling (kukwata), as it can easily boil over, and cause a big mess!



4 – 5 servings

Prep time

5 minutes

Cooking time

30 minutes

Get This

  • 600 g The Grain Hub Mhunga (Pearl Millet)

  • 300 ml room temperature water

  • 1.8 L boiling water

Do This

  • Get your ingredients together. Put 300g of mhunga hupfu into a pot. Add the room temperature water and mix to make a paste.
  • Add the boiling water whilst stirring simultaneously. Put the pot on medium high heat and continue to stir until the mixture begins to thicken and starts to boil.
  • Partly close the pot and allow this to boil for about 15 minutes or until ‘fragrant’ and the mixture is cooked. Open the pot to stir every 3 or so minutes to avoid having the mixture boiling over, or settling at the bottom and burning.
  • Add the remaining mhunga (300 g) bit by bit, whilst mixing thoroughly after each addition to avoid lumps.
  • Reduce heat to low, and allow to simmer gently for about 5 – 8 minutes with the pot closed. Mix again one last time and serve with favourite relish. Enjoy!
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Sadza reMhunga with grilled Kariba Bream