Ghanaian Spinach and Chickpea Stew

 Ingredients:

2 tablespoons oil
1 onion, chopped
3 cloves garlic, minced
2 tablespoons ginger, minced
1/2 teaspoon chili powder
1 teaspoon turmeric
2 tomatoes, chopped
passata
chopped frozen spinach
chickpeas
salt, to taste

Cook onion, garlic, and ginger in the oil. Add the seasonings followed by tomatoes. When tomatoes simmer, add the spinach and chickpeas. Cover and cook for 10 minutes. Season with salt.

Serve with brown rice and plantains or yam.

Spicy West African Peanut Stew

 Ingredients:

1 teaspoon coconut oil
1 onion, chopped
2 cloves garlic, minced
1/2 inch ginger, minced
2 red chili peppers, seeded and minced
2 teaspoons paprika
2 teaspoons coriander
1/4 teaspoon white pepper
2 tomatoes, chopped
1 medium yam, peeled and diced
1 cup passata
4 cups vegetable stock
1 cup kidney beans
2 bay leaves
1/2 teaspoon thyme
1/4 teaspoon rosemary
1/2 cup peanut butter
a bunch of collard greens, roughly chopped
salt, to taste
juice of 1/2 small lime
2 tablespoons cilantro, chopped


Cook onion, garlic, and ginger in the oil. Add the spices and cook until they are aromatic. Add the tomatoes and sweet potatoes and cook until tomatoes start to break down. Add the passata, stock, beans, bay leaves, thyme, and rosemary. Cover and bring to a simmer adding more water if needed. When the yam is tender, stir in the peanut butter, collard greens, and salt. Stir until collard greens are wilted. Remove from heat and stir in lime juice. Serve with rice, millet, or fufu, and garnish with the cilantro.

Bizbaz Sauce

Ingredients:

1 clove garlic, crushed
juice of half a lime
1 serrano chile, seeded
2/3 cup cilantro
1-1/2 teaspoon agave
1/2 cup yogurt
salt and pepper, to taste

Place all ingredients in a food processor and puree. Add more lime juice as needed. Refrigerate an hour before serving (with burgers, plantains, salads, vegetables).

Rooibos Latte

 Ingredients:

1/4 cup triple brewed rooibos tea
1/2 cup milk, steamed
agave, to taste
cinnamon, to taste

Stir tea with milk and agave. Whisk some of the milk to foam and spoon onto the top. Sprinkle with the cinnamon.

Senegalese Carrot Soup

Ingredients:

2 tablespoons butter or coconut oil
1 small onion, chopped
4 carrots, chopped
2 teaspoons african curry powder
3 cups vegetable stock
1-1/2 cup soy or coconut cream
salt and black pepper, to taste
coconut yogurt

Cook the onion in the butter and add the carrots. Saute for a few minutes and add the curry powder followed by the stock. Cover and simmer until carrots are tender.

Transfer soup to a blender along with the cream, salt, and pepper, and puree until smooth. Return to saucepan and simmer, thinning with stock as needed.

Top with a dollop of yogurt before serving.

Zoom Koom

Ingedients:

1/2 large pineapple
1 inch ginger
3/4 cup millet flour
4 cups tamarind water
agave, to taste

Combine all ingredients in a blender and blend until smooth. Serve cold.

Hembesha

Ingredients:

1 teaspoon salt
2 cloves garlic
1-1/2 cup bread flour
1/2 cup wheat flour
2 teaspoons yeast
1 teaspoon fenugreek
1 teaspoon coriander
1 teaspoon cardamom
1 tablespoon oil
1/2 cup warm water
1 aquafaba egg replacer

Cream the salt and the garlic together until it becomes a paste. Combine with all remaining ingredients and set aside for an hour.

Flatten dough to 1/3 inch thickness and score the surface in a spiral pattern. Let rise 30-45 minutes on parchment paper.

Bake on a baking stone at 350 for 15-20 minutes.

African Sweet Potato Peanut Soup

Ingredients:

1 teaspoon coconut oil
1 onion, chopped
1 medium sweet potato, diced
2 cloves garlic, minced
1-1/2 teaspoon cumin seeds
1 large tomato, diced
4 cups vegetable stock
1/2 cup tomato puree
1/3 cup basmati rice, soaked
1 teaspoon thyme
1/2 teaspoon marjoram
1 teaspoon chili powder
2 vegan andouille sausages, sliced
3/4 cup chickpeas
1 zucchini, diced
1/3 cup peanut butter
juice of 1 lime
2 tablespoons cilantro, chopped
salt, to taste
1/4 cup roasted peanuts, chopped

Cook onion and garlic in the oil and add the sweet potato. After a few minutes, add the cumin seeds. When they become aromatic, add the tomato and cook until softened. Then stir in the stock, tomato puree, rice, thyme, marjoram, and chili powder. Cover and allow to simmer until rice and potatoes are cooked through, then add the sausage, chickpeas, and zucchini. When zucchini is crisp tender, whisk in the peanut butter and lime juice. Remove from heat and add the cilantro and salt. Garnish with the peanuts.

Slaai

Ingredients:

juice of 1 lemon
1 teaspoon ginger, minced
salt, to taste
2 large avocados, diced
3 tablespoons roasted peanuts, finely chopped

Combine lemon juice, ginger, and salt. Pour over the avocado chunks and allow to marinate for 20 minutes in the refrigerator then sprinkle with the peanuts.

Jollof

Ingredients:

1 teaspoon coconut oil
1 onion, finely chopped
2 cloves garlic, minced
1 bonnet pepper, seeded and minced (optional)
1 tablespoon cajun seasoning
1 teaspoon curry powder
1-1/2 cup long grain rice, presoaked
1 carrot, sliced
1 cup green beans, cut into 1/2 inch pieces
1 red bell pepper, diced
vegetable stock
1/2 cup tomato puree
1 tablespoon tomato paste (optional)
1 teaspoon paprika
1/2 teaspoon thyme
1/2 cup peas
vegan chicken pieces
salt, to taste

Cook onion, garlic, and pepper in the oil. Add the cajun seasoning and curry powder and stir until aromatic. Add the rice, carrot, green beans, stock, tomato, paprika, and thyme. Cover and simmer until rice is tender and fluffy, adding the red bell pepper halfway through. Add the peas and chicken pieces and season with salt.

Tangerine Spinach Soup

Ingredients:

1 onion, thinly sliced
1 teaspoon coconut oil
1 teaspoon turmeric
4 cups vegetable stock
1/2 cup yellow split peas, soaked
1 bunch spinach, finely chopped
1 tablespoon arrowroot powder
1/2 cup parsley, chopped
1/2 cup cilantro, chopped
3 tangerines
salt and pepper, to taste


Cook the onion in the oil and add the turmeric. When the onions are cooked, add the stock and split peas. When peas are tender, stir in the spinach and simmer until wilted. Add some water to the arrowroot powder and stir into the soup. When it is thickened, add parsley and cilantro. Grate in the zest of one tangerine and stir in the juice of 2 of them. Season with salt and pepper.

Serve with a wedge of tangerine and garnished with cilantro.

East African Cucumber and Mango Salad

Ingredients:

2 cucumbers, sliced
1 medium mango, diced
1 tomato, chopped
1/2 habanero (or green chili) pepper, seeded and minced
1/2 red onion, thinly sliced
1 tablespoon cilantro, chopped
1/4 teaspoon cumin
a pinch of cinnamon
1/4 teaspoon garlic powder
1/2 teaspoon ginger, minced
juice of 1 lime
1 teaspoon peanut oil
salt, to taste
1/4 cup roasted peanuts, roughly chopped


Combine all ingredients and toss with the peanuts before serving. Serve cold.

Botswanan Pumpkin Soup

Ingredients:

1 tablespoon coconut oil
1 onion, chopped
2 cloves garlic, chopped
1/2 teaspoon cumin
1/4 teaspoon chili powder
1 tablespoon paprika
3 cups pumpkin, diced
1 potato, peeled and diced
1 small sweet potato, peeled and diced
4 cups vegetable stock
1 granny smith apple, peeled and diced
4 sage leaves
2 sprigs thyme
1 cinnamon stick
1/2 cup raw cashews, soaked
3/4 cup coconut milk
salt and black pepper

Cook the garlic and onion in the oil. Stir in the cumin, chili powder, and paprika. Add the pumpkin, potato, and sweet potato as well as the stock. Bring to a simmer and add the apple, cinnamon, sage, and thyme. Cover and allow the vegetables to cook thoroughly.

Transfer the mixture to a blender along with the cashews, removing the cinnamon stick in the process. Puree until smooth and return to saucepan. Add the coconut milk and season with salt and pepper.

African Style Black Eyed Pea Salad

Ingredients:

1-1/2 cups black eyed peas, cooked
2 green onions, chopped
red bell pepper, finely chopped
cherry tomatoes, quartered
1 cucumber, finely chopped
1/2 habanero pepper, seeded and minced
1/2 cup parsley, chopped
avocado, diced
juice of 2 limes
2 tablespoons olive oil
salt and black pepper

Combine black eyed peas, green onion, bell pepper, tomato, cucumber, habanero, and parsley. Toss with the dressing ingredients and avocado.

Red Red

Ingredients:

2 cups black eyed peas, soaked overnight
1 bay leaf
2 tablespoons coconut oil
1 onion, chopped
1 habanero pepper, seeded and minced
1 tablespoon ginger, minced
2 cloves garlic, minced
1/2 tablespoon paprika
2 tomatoes, finely chopped
1/4 cup tomato puree
2 cups vegetable stock
salt, to taste
2 green onions, chopped

Boil the peas in water with the bay leaf until mostly cooked. Set aside.

Cook the onion and habanero in the oil and add the garlic, ginger, and paprika. Stir in the tomatoes and cook until they begin to wilt. Then add the puree and stock. Bring to a simmer. Add the peas and simmer until they are cooked through. Season with salt. Garnish with the green onion.

Serve with long grain rice or basmati rice and plantains.

Black Eyed Pea Dip

Ingredients:

1 cup cooked black eyed peas
1/2 cup cooked chickpeas
juice of 1/2 lemon
1/4 cup coconut milk
1 teaspoon coconut oil
berbere spice, to taste
salt, to taste

Combine all ingredients in a food processor until smooth, adding water as needed. Serve with injera, flatbread, or vegetables.

Chapati

Ingredients:

2 cups flour
1 teaspoon honey
1 teaspoon salt
2 tablespoons butter
1 cup water
2 tablespoons coconut oil

Combine flour and salt. Make a well in the center and add honey, butter, and half the water. Start kneading and add more water as needed until dough comes together. Continue kneading dough for a few minutes until smooth. Allow dough to rest for a few minutes.

Separate dough into four balls and roll them out. Scrunch the dough up like a fan and roll into a coil. Allow to rest again.

Roll out the dough on a floured surface.

Heat a bit of oil in a skillet and cook the dough on one side for about 3 minutes and flip over and cook until other side is also golden. Serve warm.

Creole Okra Stew

Ingredients:

1 teaspoon oil
1 jalapeno pepper, minced
2 cloves garlic, minced
1 bay leaf
1/2 medium onion, diced
1 teaspoon smoked paprika
1/2 tablespoon thyme, chopped
1/2 poblano or green bell pepper, diced
2/3 cup corn
2 tomatoes, chopped
2 cups okra, cut into 1 inch slices
vegetable stock
salt, to taste
a pinch of cayenne pepper
2 tablespoons green onion, chopped
1 tablespoons parsley, chopped

Cook onion, jalapeno, garlic, and bay leaf in the oil until onion is softened. Add paprika and thyme then pepper, corn, tomato, okra, and stock. Cover and allow to simmer until vegetables are tender. Season with salt and cayenne pepper. Remove from heat and garnish with green onion and parsley.

Serve with long grain rice.

Shiro Wat

Ingredients:

1 onion, pureed
1/4 cup coconut oil
1/2 cup chickpea flour
1-1/2 tablespoons tomato paste or 1 roma tomato, pureed
2 cloves garlic, minced
1/4 inch ginger, minced
1-1/2 tablespoons berbere spice
1/4 teaspoon agave
salt, to taste

Cook the onion puree in a saucepan until it changes color. Add the oil and cook until oil is hot. Add the garlic, ginger, and berbere. Stir until aromatic.

Add 1/2 cup of water and bring to a simmer. Slowly add the chickpea flour and adjust consistency with water. Stir in tomato and agave. Season with salt.

Serve hot with injera bread or chips.

Mafe

Ingredients:

1 tablespoon peanut oil
1 red onion, chopped
2 cloves garlic, minced
2 tablespoons tomato paste
2 tablespoons peanut butter
1 large sweet potato, cut into half inch cubes
2 roma tomatoes, chopped
1 red bell pepper, chopped
1 red chili pepper, minced
1/2 small green cabbage, cut into wedges
1 carrot, chopped (optional)
6 okra, sliced (optional)
2/3 cup brown beans (optional)
2 cups vegetable stock
cayenne pepper
salt
1/2 small lime
2 tablespoons cilantro, chopped


Cook onion and garlic in the oil. Add the bell pepper, then add the stock, tomato paste, tomatoes, carrot, sweet potato, and chili pepper. Bring to a simmer, cover, cover, and continue to simmer until potatoes are tender.

Whisk in peanut butter. Then add okra, beans, and cabbage wedges. Cook until crisp tender. Season with cayenne pepper and salt. Squeeze lime juice into it just before removing from heat.

Garnish with cilantro and a wedge of lime.