5 African-inspired recipes perfect for healthy meal prep
What's the story
African cuisine is rich in flavors and traditions, making it a great source of inspiration for healthy meal prep. By adding African dishes to your weekly meal prep, you can enjoy a variety of tastes while sticking to a healthy diet. These recipes are not only nutritious but also easy to prepare in advance. Here are five African-inspired recipes that can make your meal prep both delicious and healthy.
Dish 1
Jollof rice with vegetables
Jollof rice is a staple West African dish that can be made healthier by adding more vegetables. Cooked with tomatoes, onions, bell peppers, and spices, this dish is packed with flavor. To make it healthier, add peas, carrots, and green beans. These vegetables not only add color but also nutrients like vitamin A and fiber. This dish can be made in large batches and stored in the refrigerator for up to five days.
Dish 2
Moroccan chickpea stew
Moroccan chickpea stew is a hearty dish loaded with protein from the chickpeas and antioxidants from the spices like cumin and coriander. To prepare this stew, you need tomatoes, onions, garlic, chickpeas, and a mix of spices. It is perfect for meal prep as it tastes even better when reheated after a day or two. You can store it in airtight containers for up to a week.
Dish 3
Ethiopian lentil soup
Ethiopian lentil soup is a comforting dish that provides protein and iron from lentils. The addition of injera bread gives it a unique flavor profile. To prepare this soup, you need red lentils, tomatoes, onions, garlic, ginger, turmeric powder, and vegetable broth. This soup is perfect for batch cooking as it can be refrigerated for up to six days without losing its flavor.
Dish 4
Nigerian bean cake (akara)
Nigerian bean cake, or akara, is a delicious snack made from blended beans mixed with spices before frying or baking them into small cakes. These cakes are high in protein, thanks to their main ingredient, beans. They also provide healthy fats if baked instead of fried. Store them in an airtight container in the refrigerator for four days, ensuring freshness.
Dish 5
South African vegetable bobotie
South African vegetable bobotie is a delightful twist on the traditional dish, substituting meat with lentils and vegetables. This dish is flavored with curry powder, turmeric, and almonds for a nutty crunch. It is baked to perfection, making it ideal for meal prep. It can be stored in the refrigerator for up to five days, keeping the flavors intact and the dish fresh.