Vegan and Vegetarian African Recipes: Delicious Plant-Based Meals
African cuisine is a vibrant, diverse tapestry that draws on a rich variety of grains, legumes, vegetables, and unique spices. While meat and fish may be common in many traditional dishes, plant-based eating boasts a deep heritage across the continent—making vegan and vegetarian African meals both authentic and satisfying.
Why African Plant-Based Cuisine Stands Out
- Naturally Vegan Foundations: Many classic African dishes are naturally vegan or vegetarian due to historical reliance on grains, pulses, tubers, and market-fresh produce.
- Rich Flavors: The use of indigenous spices, herbs, and seed oils means plant-based dishes are full of bold flavors and textures.
- Nutritional Power: From protein-rich legumes (black-eyed peas, lentils) to vitamin-packed leafy greens and ancient grains (millet, fonio, teff), these recipes nourish as they delight.
Standout Vegan and Vegetarian African Dishes
Efo Riro (Nigerian Vegetable Stew)
A spicy, hearty stew of leafy greens simmered in a tomato and pepper sauce.
Ingredients:
- Ugu (fluted pumpkin leaves), spinach, or kale
- Tomatoes, bell peppers, scotch bonnet/habanero
- Onions, garlic, palm oil (or vegetable oil)
- Seasoning cubes, salt
Cooking Method:
- Blend tomatoes, peppers, and onions.
- Sauté the blend in palm oil; add seasonings.
- Add chopped greens and mushrooms; simmer until tender.
- Serve with rice, boiled yam, or plantain.
Image from: Sisi Jemmimah
Moi Moi (Steamed Bean Pudding)
A protein-rich pudding made from blended black-eyed peas and spices.
Ingredients:
- Peeled black-eyed peas
- Onion, red bell pepper, habanero
- Palm oil or vegetable oil, salt, and bouillon (vegan)
- Optional: shredded carrots, sweet corn, or spinach
Cooking Method:
- Blend peas with onions and peppers until smooth.
- Add oil, seasoning, and any vegetables.
- Pour into molds or banana leaves, steam until firm.
- Enjoy with rice, garri, or eat alone as a snack.
Vegan Jollof Rice
A West African classic, easily made vegan.
Ingredients:
- Long-grain rice, tomatoes, bell peppers, onion, garlic
- Vegetable oil, tomato paste, curry powder, thyme
- Mixed vegetables: carrots, peas, green beans
Cooking Method:
- Blend tomatoes, peppers, and onions.
- Fry mixture with oil and spices; add rice to coat.
- Add water/vegetable broth and simmer until rice is tender.
- Stir in mixed vegetables toward the end; fluff before serving.
Image from: Foodaciously
Okra Soup
A “draw” soup thickened with okra, perfect for swallows like fufu.
Ingredients:
- Fresh okra, tomatoes, onion, peppers
- Palm oil, bouillon (vegan), salt
- Spinach or ugu leaves, mushrooms
Cooking Method:
- Chop okra finely; blend some for extra thickening.
- Sauté onions and peppers in palm oil.
- Add okra, greens, mushrooms, and simmer gently.
- Serve with yam, eba, or millet fufu.
Image from: Nanaaba's Kitchen
North African Couscous with Vegetables
Couscous or millet steamed with spiced vegetables.
Ingredients:
- Couscous or millet, chickpeas
- Carrots, zucchini, bell peppers, onions, raisins
- Harissa, olive oil, cinnamon, cumin
Cooking Method:
- Sauté vegetables and spices with olive oil.
- Add broth, cook vegetables until tender.
- Steam couscous and toss with vegetables and chickpeas.
Image from: For the love of cooking
Tips for Delicious African Vegan and Vegetarian Cooking
- Play with heat: Adjust chili and pepper to your preference for spice.
- Layer flavors: Use nuts, seeds, and fermented locust beans (ogiri/dawadawa) for savory depth—choose vegan-friendly brands.
- Mix grains: Rotate between rice, millet, fonio, or teff for texture and nutrition.
- Add fresh herbs: Garnish with cilantro, parsley, or scent leaf for brightness.
Where to Shop
L’Afrique Market stocks all the essential legumes, vegetables, grains, spices, and oils for African plant-based cooking. Friendly staff can suggest unique ingredients and answer dietary questions.
Conclusion
African vegan and vegetarian recipes offer a wealth of flavors, history, and health—proof that delicious, plant-based meals are at the heart of African food culture. Explore these dishes and discover new favorites with every visit to L’Afrique Market.