5 plant-based oils to boost your vegan recipes
What's the story
Delving into Africa's culinary world, particularly its vegan aspect, reveals a rich tradition of utilizing nutritious, tasty plant-based fats.
These fats serve as culinary cornerstones, supplying essential fatty acids, improving food texture, and acting as flavor carriers.
This article spotlights the vital plant-based fats that any African vegan culinary adventurer should have at their fingertips.
Shea
The richness of shea butter
Shea butter, extracted from the nuts of West Africa's shea tree, holds a secret power in both the culinary and cosmetic worlds.
It adds a creamy texture and subtle nutty flavor to stews and soups, complementing other ingredients without overpowering them.
Plus, it's packed with vitamins A and E, making it a nutrient-dense choice that adds depth to dishes.
Coconut
The versatility of coconut oil
Coconut oil, hailed for its health benefits and culinary versatility, holds a special place in the heart of African coastal cuisines.
It's used to saute vegetables, fry plantains until they're irresistibly golden, and add a layer of subtle sweetness to curries and stews.
Its high smoke point makes it ideal for frying, lending a touch of coconut aroma that beautifully complements the rich spices in African dishes.
Avocado
Nutrient-packed avocado oil
Avocado oil, known for its health benefits, is high in monounsaturated fats, which are good for heart health.
In North African vegan cuisine, it's frequently used as a salad dressing or drizzled over roasted vegetables, amplifying their natural flavors without overpowering them.
Its delicate taste gently enhances the main ingredients, highlighting their freshness.
Sesame
The flavorful sesame oil
Sesame oil is the secret weapon of East African vegan cooking. Its strong flavor infuses dishes with a unique aroma that's hard to forget.
A little goes a long way - just a few drops turn basic greens or lentils into a mouthwatering experience.
And it's not just tasty. Sesame oil is a powerhouse of antioxidants, which means it's good for your health too.
Olive
Olive oil: A Mediterranean staple
When it comes to plant-based fats in African cuisine, we can't ignore the ubiquitous presence of olive oil—particularly in North Africa, given its close geographic ties to the Mediterranean region, the very cradle of olive trees.
Whether drizzled generously over salads, blended into dips like hummus or baba ghanoush, or used as a base for cooking, olive oil imparts a distinct flavor and heart-healthy fats to every dish.