African cuisine is deeply rooted in fresh, natural ingredients, avoiding processed foods and embracing wholesome cooking techniques Meals are seldom cooked ahead of time or stored. They are usually served hot and fresh.
Stews, soups, flatbreads, tagines, and meat preparations are very common in African cuisine and in some regions fermented and roasted foods are also popular.
Given the wide use of natural ingredients, traditional African cuisine is known to be healthy. However, the use of certain native veggies, pulses, grains, superfoods, and spices is known to promote a healthy heart, gut, and immune system.
Even some of the cooking methods used to prepare African dishes can preserve the nutrient content of the food and extend its benefits.
To find some of the ingredients mentioned in this blog you can try shopping at an African convenience store or an African goods store.
Ingredients Used In African Cuisine Promote A Healthy Heart, Gut and Immune System
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Vegetables:
Vegetables are a major component of African stews and soups.
Green leafy vegetables commonly used in African cookery are rich in fibre, proteins and antioxidants. Well-loved African greens include:
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Bologi: Packed with fiber, protein, and antioxidants; helps reduce hypertension.
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fluted pumpkin leaves (rich in potassium)
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bitter leaf (high in vitamin C and folic acids, used traditionally to lower cholesterol levels)
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green amaranth (has potential for diabetes management)
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moringa (rich in Vitamin C, used in management of high cholesterol, diabetes, and stress)
Other nutrient-rich vegetable staples include the following:
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cassava (rich in vitamin C)
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baobab fruit (packed with vitamin C & antioxidants)
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okra (reduces cholesterol levels, lowers the risk of heart disease and improves digestion)
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plantains (rich in potassium which helps maintain healthy blood pressure)
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African yams (beneficial for digestive health and management of blood cholesterol levels)
The high fibre content of cassava and the antioxidant properties of green leafy veggies contribute to the management of digestive health, diabetes, and plays a role in lowering the risk of heart disease.
Common soups, stews and dishes which include these nutrient-rich vegetables are:
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edikang ikong from Nigeria
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Egusi Soup
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Sukuma wiki (collard greens)
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Eru soup
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Pulses, Grains, Legumes & Nuts
Commonly grown and consumed pulses and legumes in Africa are:
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Cowpeas (used to make a steamed Yoruba pudding called Moin Moin)
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Guinea pea (used in the Igbo soup Fio Fio)
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Chickpeas (used in the stew shiro)
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Pigeon peas
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Bambara Groundnuts
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Beans (used to make the Kenyan dish Githeri)
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Lentils (used in the spicy mesir wat lentil stew and North African tagines)
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Tigernuts aka chufa (rich in monounsaturated fats that are good for heart health and lower the risk of heart disease)
Pulses are packed with proteins, vitamins, are low in fat, zinc, and cholesterol free making them suitable for heart health.
Popular African grains include:
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maize (consumed as fufu, porridge or Nsima )
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teff (used to make the Ethiopian sourdough flatbreads injera)
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sorghum (used to make sadza or bogobe)
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Fonio (contains all 9 essential amino acids)
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Couscous
Grains are rich in fiber, which supports digestive health, helps regulate blood sugar levels, and lowers the risk of heart disease.
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Meats
Apart from chicken, beef, goat meat, camel, and lamb, African cuisine also includes ostrich meat, kudu, warthog and other game meat.
Rich in protein and iron, consuming meat helps to gain the essential B-vitamins which are needed for energy production and normal nerve function.
Common African meat dishes include:
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Nigerian beef stew
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Suya (grilled meat kebabs)
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Biltong (dried, cured snack)
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Bunny Chow (a meaty sandwich filled with curry)
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Asun (slow roasted goat)
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Bobotie (South African meat pie)
African Spice Blends Promote Gut and Immune System Health :
Well-known spices used in African cuisine are ginger, garlic, chillis, cumin, black and white pepper, coriander, and turmeric. These have strong anti-inflammatory and immunity-boosting properties.
Piri Piri (African Bird's Eye Chili) is packed with vitamin C and may improve heart health. The Calabash nutmeg is rich in antioxidants and helps to aid digestion. Consumption of sesame seeds, used to make tahini, help in the management of blood sugar levels.
Other common spice blends like Berbere, Ras el Hanout, Dukkah, and Suya are known for their immunity-boosting properties and antioxidants.
How Cooking Methods in African Cuisine Are Healthier :
Traditional African cooking methods like fermenting, baking, roasting, drying, curing, smoking, stewing, and grilling can be healthier options to boiling, stir frying, deep frying or braising.
Fermentation boosts probiotics (beneficial bacteria) that improve gut health, digestion, and immunity. Baking and roasting use lesser oil than frying, reducing unhealthy fat intake. Drying foods extends their shelf life without preservatives, keeps fiber intact, and concentrates nutrients.
Curing and smoking preserves food without excessive processing, making proteins like fish and meat more digestible. Stewing slow cooks food at lower temperatures retaining more nutrients than boiling. Grilling reduces fat content in meats and enhances flavour without added fats.
Wrapping Up :
African cuisine offers a rich variety of whole foods, fibre-packed grains, gut-friendly fermented dishes, and antioxidant-rich green leafy vegetables.
Traditional cooking methods, such as stewing, grilling, and fermenting, help preserve essential nutrients while enhancing flavour and digestibility.
The abundance of antioxidant-rich spices, leafy greens, and lean proteins supports heart health, aid in digestion, and strengthen the immune system.
By choosing natural, unprocessed cookery options, African cuisine nourishes the body, promotes longevity, and contributes to overall well-being.
Looking to try these nutritious African ingredients? Visit your nearest African convenience store or explore specialty African goods stores like All Foods to bring these flavors into your kitchen. Happy cooking