10 Popular Ingredients in Vegan African Food
Photo - Taken by Ngwafu Tansie
Did you know that traditionally, lots of African food is naturally or “accidentally” vegan? While meat is still widely sought after and has become increasingly popular across the continent, many African cultures still reserve meat for special occasions, guests or celebrations, leaving much of the day-to-day African diet relying on plant-based dishes.
Vegan African food is a great place to start for those who want to give up meat, but don’t want to miss out on flavour – we may be biased, but Africans sure know how to deliver on that front! We’ve put together some of our favourite staple ingredients that will have you running to the shops and ready to try something new.
10 Popular Ingredients in Vegan African Food
1. Plantain
We couldn’t make this list of vegan African food without mentioning the glorious Plantain. Not only popular in African cuisine, but also Caribbean and Latin American cuisine too, these sweet yet savoury dreamboats are the perfect addition to any meal.
Having a rice & curry? Stick some fried or baked plantain on the side. Making a stew? Slice up and stew those beauties. Throwing a BBQ? Get those plantains on the grill! The possibilities are endless with this wonder fruit – we even wrote a whole blog post decided to plantains, so you can read all about your new favourite food!
2. Cameroon pepper
Cameroon pepper is spice commonly used in West African cooking. Made from dried scotch bonnets, this is a spice that does not hold back! Its highly aromatic scent, combined with a fiery kick, makes it perfect for adding depth to a hearty stew, or even making your own hot sauce. If you’re not sure where to start, give this delicious Nigerian soup, Efo Riro a try!
Photo taken by Ngwafu Tansie
3. Iru
Another deliciously deep spice hailing from West Africa, iru is made from fermented locust beans, and is known for its umami flavour. If you feel like there’s something missing from your favourite soup or stew – iru could be just the ticket! Beyond its flavour profile, many believe iru has great health benefits, such as keeping cholesterol levels under control and boosting your immune system. Sign us up!
4. Cassava
Where to begin? Much like plantains, there is so much you can do with these starchy bad boys. You can keep it simple by seasoning and baking. Try cassava in its grain form (Garri). Or, our favourite – pounded cassava, also known as Fufu.
Fufu was a staple side dish growing up in our house, eaten alongside soups & stews. You can buy it by the box in your local African shop. Or for the full experience, you can make your own at home.
Photo taken by Ngwafu Tansie
5. Okra
It’s quite likely you’ll have seen this hot commodity at your local Indian, Caribbean, Middle Eastern, West African… you get the gist! Many cultures have long favoured this tasty, nutrient-dense vegetable, from the crowd-pleasing-yet-humble Okra Fry, to the classic and comforting Okra Soup. Get on board, this baby is here to stay.
Photo taken by Ngwafu Tansie
6. Baobab
Another nutrient-dense star on the rise! Baobab is a native African fruit, with a distinct tangy, almost sour taste. The baobab is often considered a “superfruit”, thanks to its high vitamin C and antioxidant content, as well as being a source of fibre, calcium and potassium.
Though the fruit itself can be difficult to find in the UK, many health stores and minority food businesses stock baobab in powder form, meaning you make the most of its flavour and nutritional benefits for longer! Add a spoonful to your next batch of baked goods, sharpen your morning smoothie, or even balance out your salad dressings with a citrusy kick. You can find our favourite baobab powder through Saco Superfoods.
7. African Nutmeg
While most will be familiar with Nutmeg, native to the Banda Islands in Indonesia, African Nutmeg has been steadily increasing in popularity. Also known as Calabash Nutmeg, African Nutmeg is aromatic, nutty, woody and slightly sweeter than Indonesian Nutmeg.
If you’ve ever tried our sweet puff puff, you’ll know why it works so well in desserts. But if you’re looking to take your savoury dishes to another level, African Nutmeg can add a new depth of flavour. Stews, sauces, rubs and marinades are great place to start.
Photo taken by Ngwafu Tansie
8. Hibiscus
Perhaps most famous for it’s beautiful, trumpet-shaped pink flowers, hibiscus has long been used in African cuisine. Most commonly added to drinks and desserts, hibiscus holds a delightfully tangy flavour profile that can really enliven the tastebuds. Why not make your own batch of Cameroonian Folere using this recipe for some refreshing inspiration?
Photo taken by Ngwafu Tansie
9. Fonio
Fonio is an African grain, similar in size to couscous or quinoa, with a mild nutty flavour and fluffy texture. Packed full of amino acids, vitamins and minerals, swapping rice for fonio in your next dish is an easy way to mix things up and incorporate more vegan African food into your diet. There are plenty of recipes online to get you started.
10. Peanuts
Okay, hear us out… We know we promised a list of vegan African food ingredients that may be new to you. But we’ve seen too much injustice in the West’s use of the humble peanut, we had to include it.
Much more than a protein filled snack, peanuts are commonly used as a base for sauces and stews in African cooking. The iconic Groundnut Stew is a vegan West African food classic, known for its depth of flavour and unparalleled aromatics – there’s something so comforting about this dish and it is perfect for the autumn and winter months!
Try Vegan African food today!
As vegan African food caterers, we hope this list gave you the inspiration to get in the kitchen and try something new! Don’t forget to share your creations with us by tagging us on Facebook and Instagram. We can’t wait to see what you folks come up with!