THE AFRICAN VEGAN TABLE: WHOLESOME & FLAVORFUL PLANT-BASED DISHES
Welcome
The African cuisine is a rich and diverse reflection of the continent's cultural heritage. With over 50 countries, each with its unique flavors and traditions, African cuisine offers a fascinating culinary journey. In this eBook, we'll explore the vibrant world of vegan and plantbased African cuisine, showcasing delicious and innovative recipes that blend traditional flavors with modern twists.
TableofContents
AtourofWestAfricanDelights 1.
a)VeganJollofRice(Ghana/Nigeria)
b)GrilledVegetableSuya(Nigeria)
2. MouthwateringNorth AfricanFlavors
a)VeganTagine(Morocco)
b) ChickpeaandSpinachB'stilla(Morocco)
3. SavoiryEastAfricanSpecialties
a)VeganInjera(Ethiopia)
b)Plant-BasedMatooke(Uganda)
4. SouthernAfricanFavorites
a) VeganBobotie(SouthAfrica)
b)Plant-BasedSadza(Zimbabwe)
West African Delights
Jollof Rice (Ghana/Nigeria): A spicy one-pot dish made with rice, tomatoes, and spices.
Ingredients:
- 1 cup uncooked long-grain rice
- 2 cups water
- 2 tablespoons vegetable oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- Salt and black pepper
- 2 cups chopped fresh tomatoes (or 1 can of crushed tomatoes)
- 2 Scotch bonnet peppers, chopped (optional)
Instructions:
1. Heat oil in a large saucepan over medium heat.
2. Add onion, garlic, and ginger; cook until onion is translucent.
3. Add cumin, paprika, salt, and black pepper; cook for 1 minute.
4. Add rice; cook for 2-3 minutes, stirring constantly.
5. Add water, tomatoes, and Scotch bonnet peppers (if using); bring to a boil
6. Reduce heat to low, cover, and simmer for 20-25 minutes or until rice is cooked.
Grilled Vegetable Suya (Nigeria)
Ingredients:
- 1 cup mixed vegetables (e.g., bell peppers, onions, mushrooms, and cherry tomatoes)
- 1/2 cup peanut sauce
- 1/4 cup soy sauce
- 2 tablespoons vegetable oil
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 1 teaspoon ground cumin
- Salt and black pepper
- 10-15 bamboo skewers
Instructions:
1. Preheat grill to medium-high heat.
2. Thread mixed vegetables onto bamboo skewers.
3. In a large bowl, combine peanut sauce, soy sauce, oil, garlic, ginger, cumin, salt, and black pepper.
4. Brush the mixture onto the vegetables.
5. Grill for 5-7 minutes per side or until vegetables are tender.
NorthAfricanFlavors 1.VeganTagine(Morocco)
Instructions:
Ingredients:
- 1 cup chopped onions
- 2 cloves garlic, minced
- 2 cups mixed vegetables (e.g., carrots, potatoes, and zucchini)
- 1 cup chopped dried fruits (e.g., apricots, prunes, and raisins)
- 2 cups vegetable broth
- 1 tablespoon olive oil
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- Salt and black pepper
- Fresh parsley or cilantro for garnish
1. Heat oil in the bottom of a clay or ceramic tagine or a large Dutch oven over medium heat.
2. Add onions; cook until softened, about 5 minutes.
3. Add garlic, mixed vegetables, dried fruits, vegetable broth, cumin, paprika, salt, and black pepper.
4. Bring to a boil, then cover and transfer to oven; cook at 300°F
2. Chickpea and Spinach B'stilla (Morocco)
Ingredients:
- 1 package frozen puff pastry, thawed
- 1 cup cooked chickpeas
- 1 cup fresh spinach leaves
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- Salt and black pepper
- 1 tablespoon olive oil
Instructions:
1 Preheatovento400°F(200°C)
2 Rolloutpuffpastrytoalargerectangle
3.Inalargebowl,combinechickpeas,spinach, onion,garlic,cumin,paprika,salt,andblack pepper.
4.Spreadthemixtureontoonehalfofthepastry rectangle.
5.Foldtheotherhalfoverthefilling;pressedges toseal.
6.Brushwitholiveoilandbakefor25-30 minutesoruntilgoldenbrown
EastAfricanSpecialties
1.VeganInjera(Ethiopia)
Ingredients:
-2cupsteffflour -2cupswater
-1/2teaspoonactivedryyeast
Instructions:
1.Inalargebowl,combineteffflourandwater;mixwell.
2.Addyeast;mixwell.
3.Coverandletfermentinawarmplacefor24-48hours.
4.Preheatanon-stickskilletorinjerapanovermediumheat.
5.Pourasmallamountofbatterontotheskillet;tilttospreadevenly.
6.Cookfor1-2minutesoruntiledgesstarttocurlandsurfaceisdry.
7.Repeatwithremainingbatter.
2.Plant-BasedMatooke
Ingredients:
- 2-3 green bananas
- 1/4 cup vegetable oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- Salt and black pepper
1. Preheat grill to medium-high heat.
2. Thread mixed vegetables onto bamboo skewers.
3. In a small bowl, whisk together peanut sauce, soy sauce, oil, garlic, ginger, salt, and black pepper.
4. Brush the mixture onto the vegetables.
5. Grill for 5-7 minutes per side or until vegetables are tender.
Uganda
Ingredients:
1.VeganBobotie(SouthAfrica)
- 1 cup cooked lentils
- 1 cup cooked rice
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon curry powder
- Salt and black pepper
- 1 cup vegan custard (see recipe below)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine lentils, rice, onion, garlic, cumin, curry powder, salt, and black pepper.
3. Mix well and transfer to a baking dish.
4. Pour vegan custard over the top.
5. Bake for 25-30 minutes or until golden brown.
South Africa SouthernAfricanFavorites
Ingredients:
2.Plant-BasedSadza(Zimbabwe)
- 1 cup cooked lentils
- 1 cup cooked rice
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon curry powder
- Salt and black pepper
- 1 cup vegan custard (see recipe below)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine lentils, rice, onion, garlic, cumin, curry powder, salt, and black pepper.
3. Mix well and transfer to a baking dish.
4. Pour vegan custard over the top.
5. Bake for 25-30 minutes or until golden brown.
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BON APPÉTIT!
KEEP EXPLORING, KEEP TASTING, AND MOST OF ALL KEEP SHARING THE JOY OF PLANT-BASED AFRICAN CUISINE WITH THOSE AROUND YOU UNTIL NEXT TIME!
WE’LL SEE YOU IN OUR NEXT EDITION, WHERE WE CONTINUE CELEBRATING THE DELICIOUS WORLD OF VEGAN CUISINE STAY INSPIRED AND KEEP COOKING!