Mbinzo with avocado and spinach sauce

Fried mbinzo with avocado and spinach sauce is not a recipe for the faint at heart, but for the ones who choose to dare! I can still see my mom’s face as I am developing the recipe in my kitchen. She was looking at me like I had lost it. LOL. I told her my blog name is BLUE FUFU, after all, so we will push boundaries at times. It is so liberating! I had colors popping in my head every time I looked at mbinzo in my kitchen, but I wasn’t sure what I wanted to do with it yet. One day, as I was eating an avocado, I had a EUREKA moment! Mbinzo with avocado sauce!

Growing up in Africa, it is very common to eat delicacies such as insects. They are such  a nutritious treat. There are various types of insects that are edible around the world. In fact, nearly 2 billion people on this planet eat insects. In some cases, it represents 30% of their diet, which is the case in some African countries. There are several types of edible insects, but today we will focus on a particular insect called mbinzo.

I am very excited to share with you today this new recipe that was inspired by my childhood and my life outside of Africa. 

Fried mbinzo with green sauce is a very versatile dish that can be eaten as an appetizer, snack or entree. Before we get into the recipe, let’s talk about what mbinzo are exactly.

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What are mbinzo?

Mbinzo means edible caterpillar in the Lingala (one of many Congolese languages). Yes,this particular type of caterpillar is a delicacy in Congo.This type of caterpillar belongs to the Sapelli species, better known as Imbrasia oyemensis.They are usually found in central Africa and are collected during the rainy season. This species of caterpillar gets its name from the way they literally fall down from the Sapelli tree (Entandrophragma cylindicum) during that season. You can find out more about them here.

What are the health benefits of mbinzo (caterpillars)?

Caterpillars are rich in proteins, minerals such as potassium, zinc, phosphorus and iron as well as many different vitamins, and they are low-fat. You can eat them as a snack or cooked in a sauce.In some areas, this high nutritional delicacy is used to help fight malnutrition. 

They are proven to be very healthy as infant food. In Congo, women grind them andadd themtoporridges. Compared to the store bought baby food, this is inexpensive and more nutritious.

How to make fried mbinzo with avocado and spinach sauce?

I enjoy eating mbinzo with fufu. However, you can eat them alone or with chikwanga, plantains and lituma. They are easy and quick to make. Before cooking them, make sure you soak them for at least two hours. The dirt will sink to the bottom of the bowl. They are sun dried, so it is common to find some sand or debris in them. Take the time to sort them and rinse them at least 3 times.

Put them in a medium saucepan with 1 cup of vegetable stock.

Let it simmer for 25 min.

Add olive oil and stir once in a while.

After sautéing the caterpillar, add onions and garlic while stirring.

Add salt, nutmeg, and stock with a little bit of water.

Let it simmer until the water evaporates.

Turn off the stove and put it aside.

Avocado sauce:

Sauté onions and garlic on medium high heat in a saucepan with a drizzle of oil.

Add spinach and stir for 2 min.

Add salt and pepper to the avocado, then put it in a blender.

Blend until puréed.

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