Mopane Worms Botswana Style

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A traditional Botswanan delicacy, mopane worms are the protein-rich caterpillars of the mopane moth and are enjoyed across southern Africa. In Botswana they are most often rehydrated and gently stewed with tomatoes, peppers, and onion for a savory dish that pairs beautifully with sorghum porridge.

Nutrition Facts

Per serving (estimated)

• 380 kcalCalories
• 22 gFat
• 4 gSaturated Fat
• 18 gCarbs
• 6 gFiber
• 7 gSugar
• 28 gProtein
• 520 mgSodium
• 720 mgPotassium
• 95 mgCalcium
• 8 mgIron
• 28 mgVitamin C
• 45 mcgVitamin A

Ingredients

For the mopane worms

• 2 cups dried mopane worms (about 150 g)
• 3 cups warm water, for soaking
• 1 tablespoon baking soda (optional, for cleaning)

For the stew base

• 2 tablespoons vegetable oil
• 1 large onion, finely chopped
• 2 ripe tomatoes, chopped
• 1 green bell pepper, chopped
• 2 garlic cloves, minced
• 1/2 cup beef stock or water

For seasoning

• 1 teaspoon mild curry powder
• 1 teaspoon salt, or to taste
• 1/2 teaspoon ground black pepper
• 1 small handful fresh cilantro or parsley, chopped

Directions

1. Place the dried mopane worms in a large bowl, cover with warm water, and soak for 1-2 hours until softened. Drain and squeeze gently to remove grit; if desired, rub with a little baking soda, rinse, and pat dry.
2. Heat the vegetable oil in a heavy pot over medium heat. Add the chopped onion and cook for 4-5 minutes until soft and translucent, then stir in the garlic and green pepper and cook for another 2 minutes.
3. Add the chopped tomatoes and curry powder, stir well, and simmer for 5 minutes until the tomatoes break down into a thick sauce.
4. Add the rehydrated mopane worms to the pot and stir to coat them in the sauce. Pour in the beef stock or water, season with salt and black pepper, and bring to a gentle simmer.
5. Cover and cook over low heat for 15 minutes, stirring occasionally, allowing the worms to absorb the flavors and become tender.
6. Uncover and simmer for another 5 minutes to reduce the sauce slightly. Taste and adjust the seasoning as needed.
7. Sprinkle with the chopped fresh cilantro or parsley and serve hot, ideally alongside bogobe (sorghum porridge) or a side of samp and beans.

Cook’s Notes

• Always source dried mopane worms from a reputable African grocery or specialty supplier to ensure quality and food safety.
• Soaking the worms overnight in cool water yields an even better texture than the quick warm-water soak described here.
• For an authentic Botswana touch, serve this dish with bogobe (thick sorghum porridge) or alongside a bowl of morogo (wild spinach).
• You can substitute fresh or frozen mopane worms if available; reduce the soaking step and simply rinse them before cooking.
• Mopane worms are naturally high in protein and iron, making this a nutrient-dense meal perfect after a long day.

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