How to Make Catato (Traditional & Healthy Version)
Catato is a unique and celebrated snack from Central Africa, especially popular in Angola. This dish features crispy fried caterpillars, a delicacy enjoyed for generations by local communities. Traditionally, Catato is prepared with mopane or palm tree caterpillars, seasoned with aromatic spices and sautéed onions, delivering a satisfying combination of savory and earthy flavors. For many Central Africans, Catato is not just food—it represents sustainability, resourcefulness, and a deep connection to the land. The taste of Catato is both intriguing and delicious, offering a crunchy texture with hints of smokiness from roasting or frying and subtle spice from local seasonings. Catato is a wonderful choice for health-conscious snackers seeking authentic African cuisine. Its high protein content and minimal use of unhealthy fats make it an ideal alternative to traditional processed snacks. Preparing Catato at home allows you to experience the vibrant flavors and traditions of Central Africa in a healthy and accessible way.
Ingredients
- 2 cups Dried edible caterpillars (mopane or palm worms) (locally called 'catato')
- 1 medium Onion (finely chopped)
- 2 Garlic cloves (minced)
- 1 medium Tomato (diced)
- 2 tablespoons Lemon juice (freshly squeezed)
- 1 tablespoon Palm oil (or substitute with sunflower oil for lighter option)
- 1/2 teaspoon Salt (to taste)
- 1/4 teaspoon Black pepper (freshly ground)
- 1 tablespoon Fresh parsley (finely chopped, for garnish)
- 1/4 teaspoon Chili flakes (optional, for heat)
Step-by-step instructions
Step 1 · Rinse the dried caterpillars thoroughly under cold water to remove ...
Rinse the dried caterpillars thoroughly under cold water to remove any grit or residue. Soak in warm water for 10 minutes to rehydrate, then drain well.
Step 2 · Heat palm oil in a large skillet over medium heat
Heat palm oil in a large skillet over medium heat. Add the chopped onions and sauté until translucent.
Step 3 · Add minced garlic to the skillet and cook until fragrant
Add minced garlic to the skillet and cook until fragrant, stirring constantly.
Step 4 · Stir in the diced tomato and cook until softened
Stir in the diced tomato and cook until softened, about 3 minutes.
Step 5 · Add the drained caterpillars
Add the drained caterpillars. Season with salt, black pepper, and chili flakes (if using). Stir-fry for 7-8 minutes until caterpillars are crispy and golden.
Step 6 · Squeeze in the lemon juice and toss well to combine
Squeeze in the lemon juice and toss well to combine. Cook for an additional 2 minutes.
Step 7 · Transfer Catato to a serving plate
Transfer Catato to a serving plate. Garnish with fresh parsley before serving.
Why this recipe is healthy
This Catato recipe is a healthy choice because it relies on whole, minimally processed ingredients. Caterpillars provide sustainable protein with little environmental impact compared to traditional livestock. The recipe uses small amounts of oil and incorporates vegetables, making it suitable for those watching their calorie intake while still enjoying authentic African flavors.
A note on tradition
Catato is a cherished dish in Central Africa, especially among Angolan communities. It is traditionally enjoyed during the dry season when caterpillars are harvested. Beyond its nutritional value, Catato symbolizes sustainable living and respect for nature’s resources. Often served as a snack or light meal, it is shared among family and friends during communal gatherings and local celebrations.