Yes, you can be an African vegan! It is a known fact that most African dishes are meat and fish based, so, you might think it is impossible to be a vegetarian in Africa, but it is possible and sweetly so! Let’s take a journey together through the heart of Africa with this guide to 11 must-try African vegan dishes. Each dish is not only beautiful to behold, it s delicious and highly nutritious. Are you a seasoned African vegan or simply someone looking to explore the wonders of plant-based cuisine, you sure will find these dishes inspiring and satisfying. Let’s go!
Peanut Soup with Sesame Crusted Tofu
Ingredients:
- High protein tofu
- Corn starch
- Sesame oil
- Shallot, onion, garlic, bell pepper
- Kale
- Lime juice
Preparation:
- Cube and coat tofu in cornstarch, soy sauce, and seasoning; pan-fry until browned.
- Sauté shallot, onion, garlic, and bell pepper in sesame oil; add curry paste.
- Mix in coconut milk, soy sauce, and peanut butter; bring to a boil.
- Add kale and lime juice; cook until wilted.
- Serve with tofu.
Health Benefits:
- High in protein from tofu.
- Rich in vitamins from kale and bell peppers.
- Healthy fats from peanut butter and coconut milk.
Coconut Turmeric Chickpea Rice
Ingredients:
- Rice, coconut milk, water
- Turmeric, garlic powder, onion powder, pepper
- Chickpeas, smoked paprika, cumin
Preparation:
- Cook rice with coconut milk, water, and spices.
- Sauté chickpeas with spices until crispy.
- Combine rice and chickpeas; garnish with parsley and lemon juice.
Health Benefits:
- Turmeric offers anti-inflammatory properties.
- Chickpeas provide plant-based protein and fiber.
- Coconut milk for healthy medium-chain triglycerides.
Oven Baked Vegan Jollof
Ingredients:
- Rice, blended tomatoes, bell peppers, onions
- Ginger, paprika, white pepper, bay leaf, salt, seasoning cubes
Preparation:
- Mix rice with blended ingredients and spices.
- Cover with foil and bake until cooked.
Health Benefits:
- Rich in antioxidants from tomatoes and bell peppers.
- Spices like ginger support digestion and immunity.
Grilled Sweet Ripe Plantain
Ingredients:
- Ripe plantains
- Coconut oil or butter
Preparation:
- Slice plantains and brush with oil.
- Grill until caramelized and tender.
Health Benefits:
- Plantains are a good source of vitamins A and C.
- They provide dietary fiber for digestive health.
Vegan Waakye Stew
Ingredients:
- Beans, rice, tomato stew
Preparation:
- Cook beans and rice together.
- Prepare tomato stew with spices and mix with cooked beans and rice.
Health Benefits:
- Beans are an excellent source of protein and iron.
- Tomatoes are high in lycopene, an antioxidant.
Spicy Lentil Soup with Kale
Ingredients:
- Lentils, kale or spinach
- Onion, carrot, celery, red chilli paste
- Vegetable stock or water, lemon, parsley
Preparation:
- Sauté vegetables, add chilli paste and lentils.
- Pour in stock, simmer until lentils are tender.
- Add kale or spinach, serve with lemon and parsley.
Health Benefits:
- Lentils are rich in protein and fiber.
- Kale is loaded with vitamins K, A, and C.
Black Beans and Plantain Stew
Ingredients:
Preparation:
- Cook black beans until tender.
- Fry onions and spices, add plantains and simmer.
Health Benefits:
- Black beans offer protein and fiber.
- Plantains contain vitamin C and potassium.
Sweet Potato Fries
Ingredients:
- Sweet potatoes, oil
- Seasonings like garlic powder, paprika
Preparation:
- Cut sweet potatoes into fries, season, and bake until crispy.
Health Benefits:
- Sweet potatoes are high in beta-carotene and fiber.
Vegan Okra Soup
Ingredients:
- Okra, mushrooms, onions, tomatoes
- Aromatics, spices, tofu
Preparation:
- Grate okra and boil.
- Sauté onions and mushrooms.
- Add tomatoes and spices, simmer, then combine with okra.
Health Benefits:
- Okra is a great source of vitamins C and K.
- Mushrooms provide selenium and B vitamins.
Ginger Tamarind Drink
Ingredients:
- Ginger, tamarind pods
- Sugar, water, mint leaves
Preparation:
- Soak tamarind and extract juice.
- Steep ginger with mint, mix with tamarind juice, add sugar and water.
Health Benefits:
- Ginger aids digestion and has anti-inflammatory properties.
- Tamarind is rich in antioxidants and helps with weight management.
Rounding Off
These recipes not only offer a variety of flavors and textures but also provide essential nutrients that support a vegan lifestyle. Get all your African vegan groceries needs met by My Sasun African Market. We deliver to all states of the US and Canada and you can also stop by our stores at Celina and Houston to shop for your vegan kitchen. See you next time!