Local leafy green vegetables known as imifino have nourished communities for many centuries. These plants, which grow wild in fields, along riverbanks, and even in backyards, are an accessible, healthy, and sustainable food source that is regaining popularity among the new generation.
As the cost of living rises and interest in locally produced natural products increases, the interest in harvesting imifino is growing. Experts emphasize that correct identification and responsible harvesting of these wild edible plants are crucial for ensuring safety and sustainability.
The term imifino refers to various species of edible wild leafy vegetables that naturally grow throughout South Africa. It is not one specific species but a group of species that flower in the warmer months. Common varieties include blackjack (Bidens pilosa), amaranth (Amaranthus), gallant soldier, and cleome gynandra, each possessing unique flavors and nutritional properties.
These plants are rich in iron, calcium, Vitamin A, Vitamin C, and antioxidants, making them an excellent addition to a balanced diet.
The best places to harvest imifino include untreated open fields, rural trails, home gardens where the plants grow naturally, and riverbanks not contaminated by industrial waste. Plants can also be collected in public gardens with permission and on farms if landowners allow harvesting.
However, it is strictly advised to avoid collecting plants near busy roads, industrial areas, landfills, railway lines, or areas where pesticides or sewage may have entered.
The main rule for harvesting wild plants is not to consume any plant unless you are absolutely certain of its correct identification, as many edible species have poisonous look-alikes. Beginners are advised to learn from experienced elders, join local foraging groups, or participate in organized plant walks. It is important to use authoritative South African field guides in conjunction with expert advice; photographs are not enough for identification.
Responsible harvesting ensures that the plants will continue to grow in future seasons. When harvesting imifino, only select young, healthy leaves, leaving enough plants for further growth, and do not pull out entire plants unless this is the customary method of collection for that species. Take only the amount planned for use and transport the harvest in a basket or breathable cloth bag, not in plastic.
Even if the plants appear clean, they must always be thoroughly washed in clean water to remove dust, insects, animal excrement, soil, and any other contaminants.
Imifino can be prepared in many ways. Many families simply sauté the leaves with onions, tomatoes, and a little oil, then season with salt and pepper. Others prefer to serve it with garlic, chili, or a dash of peanut butter for added richness. It pairs well with pap, stews, samp, beans, roasted meat, and fresh bread. The more tender young leaves can also be added to soups or mixed with cultivated spinach.
In addition to its nutritional value, harvesting wild plants offers benefits beyond nutrition. Nature walks promote physical activity, reduce stress, and help people reconnect with the environment. It also contributes to the preservation of traditional knowledge that has sustained communities for generations.
Before the advent of trendy superfoods in stores, amadumbe served as a staple food on family tables in many South African communities. This small brown root vegetable, also known as taro, is valued for its versatility, affordability, and pleasant taste.
Amadumbe has traditionally been consumed in the KwaZulu-Natal and Eastern Cape regions for several generations. Now, as people rediscover traditional foods, this root vegetable is gaining popularity again in modern kitchens.
Preparing amadumbe is not complicated and requires minimal ingredients. First, about a kilogram of the vegetables must be washed in cold water to remove soil. They are then placed in a large pot, covered with water, and optionally seasoned with a pinch of salt.
Once the water boils, the heat is reduced, and the vegetables are allowed to simmer for 30–45 minutes, depending on their size. Doneness is checked by inserting a fork or knife: if they enter easily, the amadumbe are ready. After cooling slightly, the skin is peeled off with fingers or a small knife; the flesh should be soft, creamy, and have a slight nutty flavor.
There are several ways to serve cooked amadumbe. For a traditional meal, they are served warm alongside fried meat, chicken, or fish, complemented by a side of leafy greens. They also pair well with steamed beetroot or spinach.
For breakfast, cooked amadumbe can be mashed with a little oil, a pinch of salt, and black pepper. Others prefer a sweeter version, drizzled with honey or sprinkled with cinnamon. Furthermore, cooked amadumbe can be turned into soups, added to stews to add thickness, or baked in the oven with olive oil, garlic, and herbs until golden brown.
In addition to being filling, amadumbe are rich in nutrients. They are an excellent source of dietary fiber, which promotes healthy digestion and helps maintain a feeling of fullness for longer. They also contain complex carbohydrates that provide a slow release of energy throughout the day.
The root vegetable contains Vitamin C, which supports the immune system and aids the body in absorbing iron, as well as Vitamin E—an antioxidant that protects cells from damage. Amadumbe also supplies potassium, which is vital for maintaining normal blood pressure and proper muscle function, magnesium for nerve and muscle health, and manganese, a mineral involved in metabolism and bone health.
Being naturally low in calories and cholesterol-free, amadumbe can be part of a balanced diet provided they are prepared without excessive oil or butter. Amid rising food prices, traditional ingredients like amadumbe offer an affordable, nutritious, and satisfying option, connecting families to South Africa's rich culinary heritage.
