For vegans: Try these protein-packed recipes
What's the story
African-inspired plant-based meals provide a rich palette of flavors and nutrients, placing emphasis on grains, legumes, vegetables, and spices for affordable and accessible meals. These dishes are reflective of Africa's rich culinary heritage, offering budget-friendly, easy-to-prepare meal ideas that are just perfect for the homebound to enjoy a taste of Africa. Here are a few meal ideas to enjoy these traditional ingredients without spending much.
Jollof rice
Savory jollof rice with vegetables
Jollof rice is a famous West African dish with its rich flavor and vibrant color. To make it plant-based, substitute meat stock with vegetable broth and toss in some tomatoes, bell peppers, carrots, and peas. The secret to this dish is the mix of spices like thyme, bay leaves, and paprika. Not only is this meal filling, it's also easy on your pocket as it only needs rice and seasonal vegetables.
Bean stew
Hearty bean stew with spinach
Considering it's simple and nutritious, bean stew is a staple in many African countries. Use kidney beans or black-eyed peas as the base of this stew. Add onions, garlic, tomatoes, spinach, or kale for additional nutrition. Season with cumin and coriander for depth of flavor. Since beans are an inexpensive source of protein, this dish is both economical and satisfying.
Millet porridge
Millet porridge with coconut milk
Millet porridge is an extremely comforting breakfast option across Africa. Simply cook millet grains in water until soft, then stir in coconut milk for creaminess without the dairy. Sweeten naturally with dates or bananas if you like, while adding nuts like almonds or cashews gives texture contrast along with healthy fats at the minimal cost.
Peanut soup
Spicy peanut soup with sweet potatoes
Peanut soup is a West African staple that marries creamy texture with warm spicy chili peppers. Sweet potatoes add heartiness to this dish while peanuts provide cheap protein. This dish is a perfect example of West African cuisine, where locally available ingredients are used to make a comforting and nutritious dish that is both easy on the pocket and your taste buds.