9 Quick, Easy And Healthy African Recipes
When I was younger, I always preferred tasty foods such as sweets, chocolate, desserts, pizzas…You know, all the quick and easy snacks that are bad for you! Of course, back then it didn’t matter: youngsters seem to have a much better metabolism and ‘healthy’ doesn’t seem to matter!
As I’ve got older, I’ve started to think a lot more about what I eat and I love to try flavours from around the globe, especially African dishes. Of course, it’s nice to have a little treat every now and then but I like to keep the majority of my meals healthy. As a busy person, I also like to have recipes on hand for African dishes that are quick and easy too.
However, I am not willing to compromise on flavour, so I am forever on the hunt for new, delicious recipes. I thought I would share with you the details of these 9 quick and easy African dishes that are also healthy. I hope you enjoy them as much as I do!
Bean And Plantain Burgers
This satisfying and classic combination of bean and plantain comes from Tomi at The Vegan Nigerian and they don’t take long to put together. Mix – and mash - your choice of beans with a very ripe plantain (or banana) to form your preferred texture. Then you add in wholegrain flour, ground ginger and a crushed stock cube and give it a good mix. Place on greaseproof paper in burger shaped rounds, sprinkle with black pepper and put in the oven to cook. Delicious and full of goodness.
Want to make the Carribean version of this recipe? Check out wisecooking recipe of Jamaican bean and plantain burgers.
Fish And Aubergine - Ghanian Style
Baked fish and aubergine (eggplant) is a simple, tasty African dish from The Congo Cookbook. You combine eggplant, onion, tomatoes, cayenne pepper, salt and black pepper with water in large pot and simmer until the vegetables are tender, then mash them. You then put half the vegetable mash into a baking dish, add the fish and top with the remaining vegetable mix, then bake until the fish is fully cooked.
If you are not keen on fish. Check out chef Kadirecipes. She prepares the same authentic African dish without the fish.
This Maafè, otherwise known as Peanut butter stew, the recipe is from BeeBee of BBnana Cooks. You start with a pot of water. Once it’s boiled, add a little salt and some beef, peanut butter and tomato paste. As this starts to cook, put onion, bouillon and garlic powder in to a food processor and mush them together before adding to the pan. Sweet potato, chilli peppers and potato are added in to the pot too. Once the meat and vegetables are cooked you have a delicious, warming stew that is full of protein and vitamins. Yum!
Want to make the sauce without the meat? Check out Diarise Tv recipe below.
Chicken, Chickpea And Raisin Tagine
Chicken is one of the leanest meats out there and is the perfect choice for if you are being careful what you eat. I love this African recipe ‘Moroccan tagine’ from The Spruce. Mix chicken, onions, garlic, oil, butter and spices in a pan and cook for 15-20 mins before adding tomatoes, parsley and coriander leaf to form a rich sauce. Then add in raisins, chickpeas, honey (and ground cinnamon, if using) to the pot, along with enough water to cover the chickpeas and continue to cook until the chicken is tender and the sauce is thick for this delicious combination of savoury and sweet.
Cambuulo iyo Maraq
Also known as Rice with Adzuki Beans in a Spicy Tomato Sauce, this healthy African dish is a delightfully hearty dish from Somali Kitchen. You cook rice until done and then add in ready-cooked Adzuki beans. Meanwhile, you make a tomato sauce by sautéing onions until translucent, before adding in and cooking garlic, followed by diced tomato, tomato paste and chilli. Some water will help to get the sauce to the right consistency: thick and soupy. For the last five minutes off finishing cooking, add in white vinegar and lemon juice. Serve the sauce over the rice and beans and you have a simple to make, taste sensation.
Poulet Yassa (Senegalese lemon chicken)
This African dish from The Wanderlust Kitchen is nice and easy, although it does take time as the chicken needs to marinate. Put chicken breasts, onion, lemon juice, bay leaf, garlic, cider vinegar, dijon mustard, jalapeno pepper, cayenne pepper salt and black pepper in a bag with some oil and leave to marinate for several hours. When you’re ready to cook, you sauté the chicken for a couple of minutes then remove it from the pan. Then cook the onions for a while before adding the rest of the marinade ingredients to the pan and allow them to thicken a little. Then put the chicken back in and allow it all to simmer until the chicken is fully cooked. A real lemon chicken taste sensation that works well served with rice.
Want the real deal recipe? Check out The Cooking Tree Poulet Yassa recipe.
Ethical & Chic shares her recipe for a healthy and tasty vegan stew on Youtube. Garlic, tomatoes, onions, tahini, salt, ginger, kale, oil, vegetable broth, cumin, parsley and chickpeas combine to make this delicious African vegan dish. You put the garlic and ginger in a pan to brown a little before adding the tomatoes and kale. You then add the broth and the remaining ingredients and leave it to simmer for 30 minutes. A quick, easy and very tasty African chickpea stew!
Okra & Kale Stir fry
This healthy Okra & Kale stir fry from Renny Vonne’s blog can be put together in less than 30 minutes but brings you delicious Nigerian flavours. You heat oil, bell pepper and onions in a pan for 5 minutes before adding crayfish powder and Iru (locust beans). Then you add okra, kale and chicken seasoning and cook until the okra is tender. You can also add cooked meat or shrimp for the last couple of minutes for added flavour. A perfect, quick and easy lunch or dinner dish.
Want to see how it's done? Watch Thereturnable make this super healthy recipe.
Githeri is an extremely popular dish in Kenya. It’s a simple combination of beans and maize (corn) kernels that are cooked until soft. You then add onions and oil and cook for a few minutes more before adding tomatoes, a beef stock cube and salt. A delicious and healthy meal that can be eaten on its own or used as an accompaniment to other dishes. Check out the recipe on My African Food Map.
Watch the classic style with Chef Raphael below.
Watch the Kenyan style on Youtube channel Dine with Jane below.
My mouth is watering just at the thought of all of these tasty dishes. I think one of them may have to be on the menu for dinner tonight. If you want me, I’ll be in the kitchen!
Do you have any favourite healthy African dishes that are quick to prepare? Let us know in the comments. Follow Grass-fields us on Twitter and Instagram for more inspiration, or sign up to our newsletter!