The secret stars of African vegetarian cooking
What's the story
African vegetarian cuisine is a treasure trove of flavors, textures, and traditions. It highlights the use of indigenous vegetables that have been a part of the continent's culinary heritage for centuries. These vegetables are not only nutritious but also lend unique tastes to various dishes. Exploring these forgotten vegetables can give you an insight into Africa's rich agricultural diversity and its impact on global vegetarian cooking.
#1
Okra: The versatile vegetable
Okra is a staple in many African cuisines, thanks to its versatility and unique texture. It is commonly used in soups and stews, where it acts as a natural thickener. Okra is rich in vitamins C and K, making it a nutritious addition to any meal. Its slightly mucilaginous quality makes it perfect for creating hearty broths that are a hallmark of several regional dishes.
#2
Amaranth leaves: A nutrient powerhouse
Amaranth leaves are widely consumed across Africa for their nutritional benefits. They are packed with iron, calcium, and vitamins A and C. These leaves can be cooked like spinach or added to salads for an extra crunch. Amaranth leaves are also used in traditional dishes such as efo riro from Nigeria, which showcases their ability to absorb flavors while retaining their own distinct taste.
#3
Bambara groundnuts: A protein-rich legume
Bambara groundnuts are drought-resistant legumes that grow well in arid regions of Africa. They are high in protein and can be used as a substitute for other legumes or even ground into flour for baking purposes. Traditionally, they have been boiled or roasted as snacks or added to soups and stews for added texture and nutrition.
#4
Cowpeas: The adaptable crop
Cowpeas are another versatile crop that thrives in diverse climates across Africa. They are rich in protein and fiber, making them an ideal choice for vegetarians looking for plant-based protein sources. Cowpeas can be prepared in various ways, such as being boiled with spices or mashed into patties like falafel alternatives found throughout the continent's cuisine.
#5
African eggplant: A unique flavor profile
African eggplant, also called garden eggs, is smaller than the usual eggplants but packs a punch with its slightly bitter taste. This is balanced with a hint of sweetness when cooked well. It is often grilled or roasted before being added to salads or served as a side dish with rice-based meals across West Africa, where it is most commonly eaten.