cayenne pepper, nutmeg, salt, water, oil, active dry yeast, all-purpose flour and 1 more. Some of the most popular of these are akara, koose, kelewele (ripe plantain marinated in a spicy aromatic mixture before being fried), bofrot/boflot (Ghanaian puff puff/fried sticky dough), boiled corn on the cob, roasted corn, gari soaked in water and served with sugar and peanuts, tubaani, emo dokonu (rice cake), esikyire dokonu (sweetened kenkey), kuli-kuli (fried seasoned peanut paste), plantain chips, kube toffee (coconut toffee), kaklo and tatale (ripe plantain fritters), etor (mashed boiled plantains and/or yam mixed with palm oil and peanuts), fried yam and Kofi Brokeman (ripe plantains roasted over charcoal). Veganuary is a charity registered in England and Wales (1168566) inspiring people to try vegan for January and throughout the rest of the year. Moroccan Vegetable Tagine. Very starch based with plantains, cassava, yam, and grains being the basis of our dishes. Our collection has over 1,940 real-people-tested vegan recipes for cooking and baking. Click on the image above to view the full post on Instagram. I feel like if i lived in Ghana, I would probably be the healthiest vegan. This is an easy-to-follow recipe by Afia Amoako (@thecanadianafrican on Instagram). The tomatoes could be fresh, canned, or pureed. Click on the image above to view the full post on Instagram. Image credit: @theghanaianvegan. Good morning! Eating vegan … Image credit: @thecanadianafrican. 122 Vegan Sub-Saharan African Recipes Contributed by Vegetarians and Vegans from around the world This E-book includes five easy recipes that showcase the unique flavours of Ghanaian cuisine. The Ghanaian cuisine is one full of flavour and a reflection of the local culture and history. These starchy mounds are known as ‘fufuo,’ or ‘fufu.’. For a bit of a twist, try this … This Ghanaian Home Cook Makes Some of London’s Best Vegan Student Food Maame Ororiwaa started with a one-off food stall at London’s School of Oriental and African Studies two years … When being used to transport flavourful soups from a plate or bowl to one’s mouth, the starches come in the form of mounds that are traditionally eaten with freshly washed hands. The meal could be a soup, stew, or sauce which is made more filling through the use of starchy foods such as cassava, rice maize, yam, cocoyam (taro), and potatoes in various forms. Since I was eating Ghanaian food, the family I was staying with did not have any problem. To eat with them, one would pinch a bite-sized amount of it using their fingers and form the fufu into a ball using just the fingers on that hand. From apple soups to purple linguines, the page is a resource for amazing recipes. Click on the image above to view the full post on Instagram. Image credit: @thecanadianafrican. Tomato Stew. These foods are small dishes meant to satisfy hunger, craving, or sustain a person until their next full/main meal. Click on the image above to view the full post on Instagram. I was not planning on writing this blog post but seeing that I went back to my home country for the first time since going vegan, it is definitely important for me to reflect on such a unique experience for me. There is a wide variety of snacks included in the cuisine of Ghana which are made from wheat flour, peanuts, plantains, coconuts, and more. Bofrot. Still unsure if there was egg in the food, but it is what it is. Learn how your comment data is processed. Nice food with good vegetable shop & fruit market. Oven Fried Okra. Here is a recipe for a delicious Ghanaian Okra Stew. In a large pan, heat the olive oil over medium-high heat. Image credit: @thecanadianafrican. All Rights Reserved. The one thing that made transitioning into a vegan lifestyle as a Ghanaian so easy was the fact that Ghanaian food is based primarily on whole plant food. All of this made buying food even more enjoyable because the food just looked so much more nutritious. Welcome to my blog. Vegan West African Peanut Stew. Don't forget dessert! An indent is pressed into the fufu then it is dipped into the soup of choice and eaten – usually by swallowing without chewing. Black Vegans Today. I was a happy person and honestly eating a diet little in gluten and processed foods, my body was so happy. Image credit: @thecanadianafrican. You have entered an incorrect email address! Try vegan this January! GhanAian snacks and treats are small dishes meant to satisfy hunger, craving, or sustain a person until their next full/main meal. Image credit: @thecanadianafrican. Looks like your browser doesn't support JavaScript. Vegan and vegetarian restaurants in Accra, Ghana, directory of natural health food stores and guide to a healthy dining. Looking for breakfast options toda, Do you know about fonio? In a large pot, saute the onion, garlic, ginger, and chili peppers for 5 minutes (pictured above). Warm the oil in a large pot. All I needed was a couple of dates and some almonds for almond milk but non-dairy milks are available in supermarkets in Ghana, so I did not have to go through the problem of making my own milk. Culture Tuesday is a new weekly column in which Best of Vegan Editor Samantha Onyemenam explores the cuisines of different cultures across the globe through a plant-based and vegan lens. I did bring some food with me but I actually found this quite unneccessary in the end. Vegetable Tagine with Summer Couscous. Method. Get all of the taste, but none of the guilt, with this cornmeal-topped … Plant-based diets are healthier, environment-friendly, and really yummy. I had a great time eating my childhood favourites from roasted plantain on the side of the road, or my favourite peanut snacks with my favourite soft drink. Misr Wat (Ethiopian Spiced Red Lentils) This recipe is hot, it’s filling and most importantly it’s super … Fonio is one of the man, Mema wo akye. Akwaaba. Culture Tuesday is a weekly column in which Best of... Culture Tuesday is a new weekly column in which Best... here to read her column about Nigerian cuisine, Ghanaian Okra Stew by The Canadian African, Culture Tuesday: An Exploration of Sri Lankan Cuisine, Culture Tuesday: An Exploration of Indian Cuisine, Culture Tuesday: An Exploration of Somali Cuisine, Culture Tuesday: 10 Vegan Nigerian Recipes You Need To Try, Culture Tuesday: An Exploration of Native American Cuisine of North America, Culture Tuesday: an Exploration of Vietnamese Cuisine, Culture Tuesday: an Exploration of Japanese Cuisine, Culture Tuesday: an Exploration of Levantine Cuisine. See more ideas about recipes, african food, ghanaian food. Click on the image above to view the full post on Instagram. I am also a creature of habit so I could have had oats or weetabix every single day and I could be fine or had hausa koko which was pretty much sold at every street corner in the morning. The best time to travel to Ghana if you really want access to fresh fruits and vegetables is during the rainy season, which occurs between June to August. In the cases where the starch is not used to make fufu, it is used as the main ingredient of the dish. Stuffed Butternut Squash with Maple Syrup and Freekeh. Plantain Dumpling SoupIn Africa, plantains are often cooked in stews. Made with wholesome plant-powered ingredients, this is the kind of meal you can serve anyone who tries to insist vegans just eat salad. Dishes starring starchy ingredients include kenkey (steamed fermented corn dough wrapped in a corn husk or plantain leaves prior to steaming), waakye (rice and beans cooked with red dried sorghum leaves and a pepper sauce), jollof rice (rice cooked in a seasoned tomato stew), Ghanaian fried rice, angwa moo (a rice dish made from cooking rice in a hot mixture of vegetable oil, fried onions and water), ngwo moo (the same as angwa moo, but using palm oil in place of vegetable oil), ampesie (boiled yam served with a sauce) and mpotompoto (yam casserole). If you are looking for fresh produce, there is no need to find a supermarket. Reduce heat and … OVEN BAKED CAMEROON JOLLOF It’s no Cameroonian Party without a sizable tray … I know a lo, No long talk. These starches are accompanied with hearty and flavourful soups or stews that are either tomato based or contain copious amount of cocoyam leaves, which we call kontomire. Therefore, when making these dishes, it is best to purchase West African palm oil. All pa, New on the blog Vegan Ghanaian Recipe: Okra Stew. I created this recipe in July and, One thing that continuously fascinated me about Gh, Sunday’s are for swallows and that’s exactly w, Good morning! https://www.thespruceeats.com/african-recipes-vegans-will-love-39537 They are prepared using various methods such as blending then steaming, blending then frying, cooking in boiling water, steaming or cooking in boiling water then frying. They are used to make a range of dishes and snacks such as red red, tubaani (a steamed bean cake), koose (fried peeled bean batter), akara (fried unpeeled bean batter), and waakye. Palm oil in Ghana, and West Africa, as a whole, is sustainably sourced and does not contribute to gross deforestation, animal exploitation or the death of orangutans. Saute for around 8 minutes until the onions start to brown a little and it has released a nice aroma. Made with a simple combination of peanut butter, tomato paste and collard greens, this soup … Add the sweet potatoes, tomatoes, spices and liquids and bring to a boil. During this period, mangos are available at every street corner, bananas and watermelon are sold in large quantities, food is cheaper as there is more rains to hydrate plants, and the colours of even the kontomire leaves are more vibrant and a deeper green. I would have also slowed down on the fried foods and soft drink after a while because it would not have been a luxury for me, since they are not available in Canada. Dishes are made with ingredients accessible to everyday Africans. Ghanaians have a wide range of fufu. Welcome. Supermarkets are generally far more expensive and the produce does not look that great. Mix in the garlic, ginger and … In Ghana, snacks and treats are prepared through baking, frying, barbequing, roasting, boiling, mixing, and steaming. I also share how my food interests intersect with living a sustainable life. Jollof Rice: West African Rice With Harissa and Baharat. These starchy mounds are known as ‘fufuo,’ or ‘fufu.’ They are made through repeated pounding of the cooked starchy food or repeated mixing of the starchy food with hot water. Recipes from almost every country of the world. These pastries originated in South Africa, and they’re out-of-this-world delicious. A lot of these dishes also feature palm oil in ways that can not be substituted. Get the latest vegan recipes sent directly to your inbox. Some of these dishes that feature tomatoes are the Ghanaian tomato stew, which is usually served with rice, bread, ampesie or fried plantains, jollof rice, mako (a pepper sauce made from raw green and red chillies, onions and tomatoes), red red (a thick flavourful bean stew), light soup (a spicy thin tomato soup), groundnut soup (a peanut soup), ayoyo soup (a soup made from jute mallow leaves), egusi (pumpkin seed soup), fetridetsi (okra soup and abenkwan (palm nut soup). They can be found in homes, restaurants, chopbars, marketplaces and sold by other street vendors such as hawkers. Veganuary is a charity registered in England and Wales (1168566) inspiring people to try vegan … They did ask about what I was cooking and there were the occasional stares concerning my meatless dishes but it was not too much of a problem. Tomatoes are involved in the cooking process of almost every Ghanaian dish, especially the soups and stews. The only ingredients in a regular Jollof Rice recipe that isn’t vegan are the meats, meat stock and chicken bouillon. Here is a recipe for a delicious Ghanaian Okra Stew. Your Standard Jollof recipe couldn’t be more vegan/Vegetarian. African Vegan Recipes. There are so many things to discuss such as buying food, cooking food and obviously eating with family and friends so I will try my best to compartmentalize my thoughts in the post. But there was one instance where i did have to eat food cooked with fish. The one thing that made transitioning into a vegan lifestyle as a Ghanaian so easy was the fact that Ghanaian food is based primarily on whole plant food. Prepare a couple of baking trays with baking paper and warm the oven to 110°C / 90 fan / gas mark 1/4. They are used as vessels to carry flavour, a source of nutrition as well as the main ingredient for dishes. I love the texture and flavor of the collard greens in this Vegan West African Peanut Stew, but I’ve seen versions using all sorts of different greens, so feel free to substitute with kale, spinach, mustard greens, or whatever hearty greens you prefer.Either chunky or smooth peanut butter will work here, but make sure it’s natural style, with no added sugar, to maximize the peanut flavor. Check out these recipes from the vegan channels of Black chefs throughout African Diapora. Although the traditional dishes vary with tribe, village, and region, there are some commonalities that form the general cuisine of Ghana. Starches are a significant component of several traditional Ghanaian meals. Dear new followers, HappyCow may not work without … Recipe and image courtesy of … Your best bet is in a small kiosk or large outdoor markets. When invited to someone’s house, they most likely offer you food and I do not want to be rude so i just ate it and removed the fish. Very starch based with plantains, … The one my family frequents is a large market called Texpo. West African Fufu, also known as foofoo, foufou, fufou, gari and many other names and variations, is a staple food in West African cuisine, often used as a side dish for dipping in stews and traditional West African … African Vegan … Copyright 2020 - The Canadian African. Beans are usually soaked overnight for a smoother blending process and to make the beans easier to digest. One neat thing was that I was also able to learn to make some new foods. Click on the image above to view the full post on Instagram. Okra stew. Today I decided to b, THANK YOU ALL SO MUCH for all your love concerning, Going vegan or even starting a plant based journey, Palm nut soup- one of the richest and most flavour, Learning To Cook Traditional Ghanaian Food in Diaspora, Vegan Foods You Can Bring on A Plane (US/CANADA/EUROPE), Don’t Ask West Africans to Stop Cooking with Palm Oil. Add the paprika, coriander, … Beans are one of the most commonly used non-animal protein sources in Ghana. I spent a few days with one of my childhood friends and I actually even learned some new recipes which I will talk about soon, once I perfect my own recipes. A lot of these bean dishes can be found in chopbars – street/roadside stalls selling cooked food and treats at affordable prices throughout the day. Palm oil in Ghana, and West Africa, as a whole, is sustainably sourced and does not contribute to gross deforestation, animal exploitation, or the death of orangutans. © Best of Vegan LLC 2014-2020 Dec 16, 2019 - Explore Busy Mommy's board "Ghanaian Recipes", followed by 9334 people on Pinterest. They give the dishes distinct red and orange hues as well as additional umami and sweet flavour. In a large pot on medium heat, add the oil, onion, garlic and ginger. This site uses Akismet to reduce spam. There are a ton of vegan options, a ton of rich plant foods and no vegan cakes, donut or ice cream in site to tempt me. When shimmering, add the onion, garlic, ginger, and chilis with a pinch of salt, and cook on medium heat until softened, about 5 minutes. There … This was not a problem for me because I had access to a kitchen everyday I was Ghana. Okra Stew. When being used to transport flavourful soups from a plate or bowl to one’s mouth, the starches come in the form of usually lightly coloured, smooth, somewhat sticky mounds that are traditionally eaten with freshly washed hands. These include banku (made from a dough of fermented cornflour and cassava), mmore (made from just fermented cornflour), akple (made from plain unfermented cornflour), konkote (made from dried cassava or dried yam), fufuo (made from cassava/yam and plantain or just from cocoyam), garri (made from fried ground cassava), omo tuo (made from rice) and tup zaafi (made from millet, corn or sorghum). Add the onions and cook them for 4 to 5 minutes, until they start to turn translucent, stirring frequently. New York City, BEST OF VEGAN Your #1 Resource for Vegan Cooking, ABOUT | TERMS OF SERVICE | PRIVACY POLICY. Here I share favourite recipes I love with flavours from the African continent. Best believe you will find me back in Ghana permanently, very soon. Click here to read her column about Sri Lankan cuisine, here to read her column about Somali cuisine, and here to read her column about Nigerian cuisine. Red Red Stew. Save my name, email, and website in this browser for the next time I comment. These commonalities include making a meal around a starch. This West African-inspired peanut soup recipe is a creamy and comforting, spicy vegan soup. The vegan page features a colourful display of vegan dishes from across the continent. This is an easy-to-follow recipe by Afia Amoako (@thecanadianafrican on Instagram). The point behind this E-book was to show that vegan food is diverse and could be adopted for any cuisine. Here we bought sweet potatoes (white on the outside and inside and hands down the best sweet potato) kontomire leaves, Ghanaian millet for porridge, a ton of mangos, palm nut oil (which has a red vibrant colour and is full of beta carotene), avocados the size of your head and, of course, a ton of black eye peas. Every other ingredient like Parboiled Rice or Basmati Rice , Fresh Tomatoes or Tomato Paste , Red bell peppers and green bell peppers, onions , etc are all vegan. Kontomire Stew. I have said what I have said. This is a first video of the coming series about my traveling in Africa during the summer of 2017. Koeksisters. So this was not really a problem because I cooked most of my meals. I do not know where to begin but I know that this is going to be a very long post. Are you hungry or vegan hangry? Jollof Rice is a beloved West African dish; … Ghanaian Okra Stew by The Canadian African…