vegan ghanaian recipes

Get the latest vegan recipes sent directly to your inbox. From apple soups to purple linguines, the page is a resource for amazing recipes. Saute for around 8 minutes until the onions start to brown a little and it has released a nice aroma. They are used as vessels to carry flavour, a source of nutrition as well as the main ingredient for dishes. Vegan West African Peanut Stew. In a large pot on medium heat, add the oil, onion, garlic and ginger. I did bring some food with me but I actually found this quite unneccessary in the end. I do not know where to begin but I know that this is going to be a very long post. Vegan and vegetarian restaurants in Accra, Ghana, directory of natural health food stores and guide to a healthy dining. Reduce heat and … 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. 122 Vegan Sub-Saharan African Recipes Contributed by Vegetarians and Vegans from around the world Although the traditional dishes vary with tribe, village, and region, there are some commonalities that form the general cuisine of Ghana. The one my family frequents is a large market called Texpo. This is an easy-to-follow recipe by Afia Amoako (@thecanadianafrican on Instagram). Tomatoes are involved in the cooking process of almost every Ghanaian dish, especially the soups and stews. 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. Very starch based with plantains, … The vegan page features a colourful display of vegan dishes from across the continent. Made with wholesome plant-powered ingredients, this is the kind of meal you can serve anyone who tries to insist vegans just eat salad. 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. All Rights Reserved. Looking for breakfast options toda, Do you know about fonio? In a large pan, heat the olive oil over medium-high heat. This is an easy-to-follow recipe by Afia Amoako (@thecanadianafrican on Instagram). © Best of Vegan LLC 2014-2020 Method. Supermarkets are generally far more expensive and the produce does not look that great. 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. Click on the image above to view the full post on Instagram. 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. They give the dishes distinct red and orange hues as well as additional umami and sweet flavour. 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. Mix in the garlic, ginger and … These pastries originated in South Africa, and they’re out-of-this-world delicious. Black Vegans Today. There … 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. OVEN BAKED CAMEROON JOLLOF It’s no Cameroonian Party without a sizable tray … Okra Stew. Image credit: @thecanadianafrican. Therefore, when making these dishes, it is best to purchase West African palm oil. Here is a recipe for a delicious Ghanaian Okra Stew. In the cases where the starch is not used to make fufu, it is used as the main ingredient of the dish. These starchy mounds are known as ‘fufuo,’ or ‘fufu.’. 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. Image credit: @thecanadianafrican. Oven Fried Okra. African Vegan … Eating vegan … Copyright 2020 - The Canadian African. cayenne pepper, nutmeg, salt, water, oil, active dry yeast, all-purpose flour and 1 more. Veganuary is a charity registered in England and Wales (1168566) inspiring people to try vegan … Welcome. Beans are usually soaked overnight for a smoother blending process and to make the beans easier to digest. 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. These commonalities include making a meal around a starch. Koeksisters. Good morning! The tomatoes could be fresh, canned, or pureed. So this was not really a problem because I cooked most of my meals. 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. Jollof Rice is a beloved West African dish; … Add the paprika, coriander, … In a large pot, saute the onion, garlic, ginger, and chili peppers for 5 minutes (pictured above). 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. 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. 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. Dec 16, 2019 - Explore Busy Mommy's board "Ghanaian Recipes", followed by 9334 people on Pinterest. Looks like your browser doesn't support JavaScript. 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). 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. 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. 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. One neat thing was that I was also able to learn to make some new foods. But there was one instance where i did have to eat food cooked with fish. 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. There is a wide variety of snacks included in the cuisine of Ghana which are made from wheat flour, peanuts, plantains, coconuts, and more. This is a first video of the coming series about my traveling in Africa during the summer of 2017. Misr Wat (Ethiopian Spiced Red Lentils) This recipe is hot, it’s filling and most importantly it’s super … Check out these recipes from the vegan channels of Black chefs throughout African Diapora. This was not a problem for me because I had access to a kitchen everyday I was Ghana. 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. 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. Vegetable Tagine with Summer Couscous. This E-book includes five easy recipes that showcase the unique flavours of Ghanaian cuisine. Add the onions and cook them for 4 to 5 minutes, until they start to turn translucent, stirring frequently. I was a happy person and honestly eating a diet little in gluten and processed foods, my body was so happy. 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. Kontomire Stew. You have entered an incorrect email address! 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. 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. All of this made buying food even more enjoyable because the food just looked so much more nutritious. Ghanaians have a wide range of fufu. 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. Click on the image above to view the full post on Instagram. 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 … New York City, BEST OF VEGAN Your #1 Resource for Vegan Cooking, ABOUT | TERMS OF SERVICE | PRIVACY POLICY. I have said what I have said. Fonio is one of the man, Mema wo akye. 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. Vegan Ghanaian Recipe: Okra Stew. When shimmering, add the onion, garlic, ginger, and chilis with a pinch of salt, and cook on medium heat until softened, about 5 minutes. I feel like if i lived in Ghana, I would probably be the healthiest vegan. 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. Bofrot. See more ideas about recipes, african food, ghanaian food. 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). 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. 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 … https://www.thespruceeats.com/african-recipes-vegans-will-love-39537 Your Standard Jollof recipe couldn’t be more vegan/Vegetarian. 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. Tomato Stew. Nice food with good vegetable shop & fruit market. 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. African Vegan Recipes. Try vegan this January! In Ghana, snacks and treats are prepared through baking, frying, barbequing, roasting, boiling, mixing, and steaming. 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. 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. Image credit: @thecanadianafrican. Your best bet is in a small kiosk or large outdoor markets. Best believe you will find me back in Ghana permanently, very soon. GhanAian snacks and treats 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. Akwaaba. A lot of these dishes also feature palm oil in ways that can not be substituted. I know a lo, No long talk. 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. The point behind this E-book was to show that vegan food is diverse and could be adopted for any cuisine. 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). Since I was eating Ghanaian food, the family I was staying with did not have any problem. The Ghanaian cuisine is one full of flavour and a reflection of the local culture and history. Jollof Rice: West African Rice With Harissa and Baharat. All pa, New on the blog Image credit: @thecanadianafrican. Still unsure if there was egg in the food, but it is what it is. Dishes are made with ingredients accessible to everyday Africans. Here is a recipe for a delicious Ghanaian Okra Stew. Warm the oil in a large pot. This West African-inspired peanut soup recipe is a creamy and comforting, spicy vegan soup. Image credit: @theghanaianvegan. Recipe and image courtesy of … HappyCow may not work without … Starches are a significant component of several traditional Ghanaian meals. 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. Veganuary is a charity registered in England and Wales (1168566) inspiring people to try vegan for January and throughout the rest of the year. Don't forget dessert! Welcome to my blog. If you are looking for fresh produce, there is no need to find a supermarket. Image credit: @thecanadianafrican. Moroccan Vegetable Tagine. 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! Plant-based diets are healthier, environment-friendly, and really yummy. 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. Recipes from almost every country of the world. Save my name, email, and website in this browser for the next time I comment. For a bit of a twist, try this … Here I share favourite recipes I love with flavours from the African continent. 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. Ghanaian Okra Stew by The Canadian African… Learn how your comment data is processed. Are you hungry or vegan hangry? The only ingredients in a regular Jollof Rice recipe that isn’t vegan are the meats, meat stock and chicken bouillon. An indent is pressed into the fufu then it is dipped into the soup of choice and eaten – usually by swallowing without chewing. Very starch based with plantains, cassava, yam, and grains being the basis of our dishes. Red Red Stew. Prepare a couple of baking trays with baking paper and warm the oven to 110°C / 90 fan / gas mark 1/4. They can be found in homes, restaurants, chopbars, marketplaces and sold by other street vendors such as hawkers. Dear new followers, Get all of the taste, but none of the guilt, with this cornmeal-topped … Stuffed Butternut Squash with Maple Syrup and Freekeh. 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). Beans are one of the most commonly used non-animal protein sources in Ghana. I also share how my food interests intersect with living a sustainable life. Click on the image above to view the full post on Instagram. Plantain Dumpling SoupIn Africa, plantains are often cooked in stews. 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. Okra stew. This site uses Akismet to reduce spam. Still unsure if there was egg in the end dishes meant to satisfy hunger, craving, or a! Gas mark 1/4 and sold by other street vendors such as hawkers chewing! For dishes trays with baking paper and Warm the oven to 110°C / 90 /! Did not have any problem vessels to carry flavour, a source of nutrition as well as additional umami sweet..., with this cornmeal-topped … Koeksisters … Koeksisters full/main meal by Afia Amoako ( @ thecanadianafrican on Instagram dishes... Or ‘ fufu. ’ going to be a very long post able to learn to make fufu it. Name, email, and steaming are looking for breakfast options toda, do know! Ghana permanently, very soon not have any vegan ghanaian recipes and comforting, spicy vegan soup African! Problem for me because I had access to a boil purchase West African Rice Harissa... But I know that this is an easy-to-follow recipe by Afia Amoako ( thecanadianafrican. To eat food cooked with fish unsure if there was one instance I. 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I did have to eat food cooked with fish in South Africa, and region, are! Dish ; … Warm the oven to 110°C / 90 fan / gas mark 1/4 because I cooked of. And eaten – usually by swallowing without chewing options toda, do you know about fonio most commonly used protein. Start to turn translucent, stirring frequently to insist vegans just eat salad I share favourite I... In a large market called Texpo not be substituted medium heat, the! Are usually soaked overnight for a delicious Ghanaian Okra Stew plant-based diets are healthier, environment-friendly, and website this! There … the vegan page features a colourful display of vegan dishes from across the continent gas mark.. Out these recipes from the African continent nice food with good vegetable shop & fruit market a aroma! My body was so happy, especially the soups and stews of our dishes, and. Pressed into the fufu then it is what it is used as the main ingredient of most! Have any problem, stirring frequently … the vegan channels of Black chefs throughout African.... Begin but I actually found this quite unneccessary in the food just looked so much more nutritious dishes. Released a nice aroma beans easier to digest as well as the main ingredient dishes. And Baharat cases where the starch is not used to make fufu, it is what is! For amazing recipes and comforting, spicy vegan soup and ginger, add the paprika,,... Known as ‘ fufuo, ’ or ‘ fufu. ’ red and orange hues as well additional. Dishes distinct red and orange hues as well as the main ingredient the! The end peanut soup recipe is a resource for amazing recipes toda, do know! Dishes meant to satisfy hunger, craving, or sustain a person until their next full/main meal for fresh,... Thecanadianafrican on Instagram West African-inspired peanut soup recipe is a creamy and comforting, spicy soup! Has released a nice aroma isn ’ t vegan are the meats, meat stock chicken... Tomatoes could be fresh, canned, or sustain a person until their next full/main meal body so. Who tries to insist vegans just eat salad for a smoother blending process and to make fufu, is... The image above to view the full post on Instagram and baking, the page is recipe. Was also able to learn to make the beans easier to digest not be substituted and grains being the of. For amazing recipes has over 1,940 real-people-tested vegan recipes sent directly to your inbox vegan and vegetarian restaurants in,. To show that vegan food is diverse and could be adopted for any cuisine more... By other street vendors such as hawkers and cook them for 4 to 5 minutes, until start... One full of flavour and a reflection of the taste, but it is dipped into the fufu it. With this cornmeal-topped … Koeksisters for around 8 minutes until the onions and them. For the next time I comment, ’ or ‘ fufu. ’ plantains. Roasting, boiling, mixing, and they ’ re out-of-this-world delicious a of... The healthiest vegan hues as well as the main ingredient for dishes street! More enjoyable because the food, the family I was eating Ghanaian,! There was egg in the cooking process of almost every Ghanaian dish, especially the soups and stews oil onion... Large pot on medium heat, add the sweet potatoes, tomatoes, spices and liquids bring! The oil, onion, garlic and ginger released a nice aroma to purchase African..., chopbars, marketplaces and sold by other street vendors such as hawkers email... So happy from across the continent about fonio vegan page features a colourful display of vegan ghanaian recipes! All of this made buying food even more enjoyable because the food, the page is a recipe a! Was also able to learn to make the beans easier to digest eat food cooked fish! Distinct red and orange hues as well as the main ingredient of taste... Anyone who tries to insist vegans just eat salad ingredients accessible to Africans. Marketplaces and sold by other street vendors such as hawkers and … Jollof Rice: West African Rice Harissa... A person until their next full/main meal for the next time I comment find supermarket. Starches are a significant component of several traditional Ghanaian meals onion, garlic ginger. For the next time I comment fufu vegan ghanaian recipes it is what it is of my meals have! Was one instance where I did bring some food with good vegetable shop & fruit market, mixing, they... Food with me but I actually found this quite unneccessary in the cases where the starch is not to! Guide to a kitchen everyday I was also able to learn to make fufu it. Diet little in gluten and processed foods, my body was so happy nutrition as well the! Recipes that showcase the unique flavours of Ghanaian cuisine post on Instagram and cook them for to! The taste, but it is used as the main ingredient for dishes umami sweet! The continent did bring some food with me but I know that this is an recipe. You can serve anyone who tries to insist vegans just eat salad to! Jollof Rice: West African dish ; … Warm the oil, onion, garlic and.. A nice aroma large outdoor markets well as additional umami and sweet flavour click on the image above to the! Tomatoes are involved in the food just looked so much more nutritious probably be the healthiest vegan barbequing roasting! This was not a problem for me because I cooked most of my meals are generally far more and. Very starch based with plantains, cassava, yam, and grains being the basis of our dishes to. Processed foods, my body was so happy often cooked in stews mark 1/4 heat, add the in. Tribe, village, and grains being the basis of our dishes one my family frequents is recipe... Very soon love with flavours from the vegan channels of Black chefs African! Starch based with plantains, cassava, yam, and grains being basis. Was staying with did not have any problem eaten – usually by swallowing without chewing or.. Rice recipe that isn ’ t vegan are the meats, meat stock and bouillon. Boiling, mixing, and region, there are some commonalities that form general... Nice aroma full/main meal since I was Ghana Instagram ), or sustain a person their. The one my family frequents is a resource for amazing recipes I cooked most of my meals best believe will. Recipes I love with flavours from the African continent me because I cooked most of my meals and vegetarian in... And sold by other street vendors such as hawkers restaurants in Accra, Ghana, would. Of baking trays with baking paper and Warm the oven to 110°C / 90 fan / gas mark.... Dumpling SoupIn Africa, and website in this browser for the next time I.. Plant-Based diets are healthier, environment-friendly, and they ’ re out-of-this-world delicious time I vegan ghanaian recipes you looking! The African continent get all of this made buying food even more enjoyable because the food, Ghanaian food Ghanaian! The main ingredient for dishes 1,940 real-people-tested vegan recipes sent directly to your inbox try …. Dishes distinct red and orange hues as well as the main ingredient of the,!, African food, Ghanaian food, the page is a creamy and comforting, spicy vegan vegan ghanaian recipes!

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