This year, I am on a mission to prove that African cuisine can form the basis of a healthy and nutritious plant-based diet. The inspiration comes from how my grandmother and great-grandmother ate, allowing them to lead a long and healthy life. These recipes highlight indigenous African ingredients and are paired with the great recipes already available on my blog. These can be used as inspiration for meal preparation and healthy lunch ideas.
I know that the first thing people try to incorporate into their diet more often is complex carbohydrates. In West Africa, it’s very easy to add white rice to stews and soups. But a really easy and nutritious exchange is to try some indigenous West African rice or phonio.
West Africa has its own variants of rice of all shapes and colors. My favorites are red rice, gomba rice, and offada rice. The various types of rice are cooked like regular brown rice and taste very similar, but with a more rustic shade. Check out this post on Ghana’s ingredients for more information. These can be purchased at any store in Africa.
Digitaria is the future grain of West Africa. It’s gluten-free, cooks fast, and is nutritious. You can check out my detailed blog post about this amazing grain. click here.
Teff is one of the oldest grains in the world. It is domesticated in the Horn of Africa and functions as a stable grain in the area. Like phonio, it is gluten-free and rich in nutrients. It is cooked in the same time as white rice and is very delicious. Check out this blog post for more information on teff.
Fried rice recipe
- We exchanged white rice for indigenous West African rice. This is a video showing the cooking process. For more information on rice, please see this link.
- Using 1 cup of Just Egg liquid plant-based eggs, 1 block of hard tofu was baked in an air fryer for 25 minutes until crispy.
Yassa and Curry Fonio
Yasa tofu recipe
- Teff: 1 part of teff and 2 parts of broth were cooked over medium to low heat for 12 minutes until all the liquid was absorbed.
- Mishkaki: Recipes and marinades are here: Mishkaki Skewers
- Sukuma wiki: Chopped 1 onion and 1 tomato. Put a small amount of vegetable oil in a pan and fry until tender (about 5 minutes). I adjusted the taste with salt and pepper. After seasoning, I added a bunch of chopped corrado. I covered the pot and cooked the vegetables with steam from the cooked vegetables. This took about 5-10 minutes.
- Kathun Bali: I chopped 1 onion and 1 tomato. This was seasoned with salt, pepper and half a lime juice.
- Tahini dressing: 1 tablespoon of tahini was diluted with equal volume of warm water. Pepper, half-lemon juice and liquid sweetener were added to taste. Adjust the sweetener to your liking.
Egg stew and plantain
This is a very delicious breakfast recipe. I reduced the oil for this recipe and still kept the amazing taste.Find a recipe here..