7 African Sauces and Stews That Deserve a Spot on Your Weekly Menu

Africa’s culinary landscape is bursting with bold flavors, aromatic spices, and a rich tapestry of comforting sauces and stews. From the bustling streets of Lagos to the cozy kitchens of Morocco, these iconic dishes feed both body and soul. If you’re looking to add variety, nutrition, and global flair to your weekly menu, here are seven must-try African sauces and stews—and tips for enjoying them at home.

Also read: 8 Low-Carb African Dishes You Can Enjoy Without Guilt

1. African Pepper Sauce

This fiery condiment from West Africa transforms any meal with its blend of tomatoes, habanero peppers, red bell pepper, garlic, ginger, and fresh herbs. It’s incredibly versatile—use it as a side with grilled meats, fish, rice dishes, or even eggs. The heat level is adjustable, allowing you to tailor it to your palate. Beyond flavor, it’s also packed with antioxidants and vitamins, making it a healthy addition to any meal.

Image from: Precious Kitchen

2. Nigerian Beef Stew

A staple in Nigerian households, this deeply savory stew combines tender cuts of beef with blended tomatoes, red bell peppers, onions, and warming spices like curry powder and thyme. Slow-cooked to perfection, it can transform simple staples like rice, yams, or plantain into an unforgettable meal. It’s hearty enough for a weeknight dinner but impressive enough to serve at special occasions.

Image from: Serious Eats

3. Egusi Soup

Popular across Nigeria and Ghana, egusi soup is thickened with ground melon seeds and features a delicious mix of leafy greens, assorted meats, stockfish, tomatoes, onions, and crayfish. Its nutty and earthy flavors make it not only comforting but incredibly satisfying. Pair it with fufu, pounded yam, or cassava for a meal steeped in tradition and flavor.

Image from: Cooking with Claudy

4. Efo Riro (Nigerian Spinach Stew)

This vibrant Yoruba stew is loaded with fresh spinach or other local leafy greens, simmered with tomatoes, peppers, palm oil, and succulent proteins like goat meat or beef. Known for its rich color and bold taste, Efo Riro provides a hearty dose of nutrients and pairs wonderfully with rice, yam, or any African swallow. It’s a perfect dish to enjoy all year round, especially when you crave something nutritious and satisfying.

Image from: Sisi Jemimah Recipes

5. Moroccan Chermoula

Chermoula is a North African herb sauce commonly used as a marinade for fish and meats or served as a zesty dip for vegetables. Combining fresh cilantro, parsley, garlic, onion, paprika, cumin, saffron, and lemon juice, it’s bright, aromatic, and packed with complex flavors. Chermoula adds a fresh, vibrant touch to grilled dishes and salads, making it ideal for light, healthy meals.

Image from: Mediterranean Living

6. Ghanaian Groundnut (Peanut) Stew

Ghana’s famous groundnut stew features creamy, rich peanut butter flavored with tomatoes, onions, and a spicy kick from fresh chilies. Whether cooked with chicken, beef, or fish, this stew delivers a hearty and nutritious meal with sweet, spicy, and nutty notes. It pairs well with rice, fufu, or sweet potatoes, balancing flavors and textures beautifully.

Image from: Nanaaba's Kitchen

7. Tanzanian Fish Stew (Mchuzi Wa Samaki)

This coastal East African specialty features fresh fish simmered in a luscious tomato and coconut milk sauce, spiced with turmeric, cardamom, and chili for subtle warmth. The stew is creamy and aromatic, perfect alongside rice or steamed vegetables. Mchuzi Wa Samaki is a wholesome dish that showcases the diversity of African coastal cuisines and is both light and filling.

Image from: Taste Atlas

How to Incorporate These African Sauces and Stews into Your Weekly Menu

• Meal Prep Friendly: Most of these dishes hold up remarkably well for leftovers, making them excellent choices for batch cooking and meal prep.
• Mix and Match: Pair these stews and sauces with your favorite African staples like fufu, ugali, plantains, or rice to keep your meals exciting and authentic.
• Nutritional Boost: Many of these dishes are naturally rich in protein, fiber, vitamins, and minerals, helping you maintain a balanced diet.
• Adapt to Your Taste: Feel free to adjust spices and ingredients to suit your heat tolerance and flavor preferences.

Final Thoughts

Exploring African sauces and stews is like taking a culinary journey through the continent’s rich cultural heritage. These dishes are not only packed with robust flavors but are also nutritious, comforting, and versatile. Whether you're a beginner or a seasoned cook, adding these seven must-try dishes to your weekly rotation will elevate your meals and impress family and friends.

Ready to bring the vibrant flavors of Africa into your kitchen? Visit L’Afrique Market to find all the authentic spices, fresh produce, and specialty ingredients you need to create these delicious stews and sauces at home. Start cooking, savor the richness, and celebrate the true taste of Africa every day!