Vegan Africa
By Marie Kacouchia
Cumin-Spiced Orange and Chickpea Salad
(Serves 4)
Orange Salad is a Moroccan dessert I love. Fresh and subtly flavored with orange blossom water or cinnamon, I often serve the dish to guests in the summer. This recipe is a savory version, with similar lightness and flavor.
3 oranges, peeled and sectioned
Half a 15-ounce can chickpeas, rinsed and patted dry
1 red onion, thinly sliced
3 flat-leaf parsley sprigs, chopped
Juice of 1 lemon
2 Tablespoons olive oil
1 teaspoon cumin
1 teaspoon paprika
Salt and black pepper, to taste
Combine the orange sections, chickpeas, red onions, and parsley in a large bowl.
To make the dressing, mix the lemon juice, oil, cumin, paprika, salt, and pepper in a small bowl. Add the dressing to the salad and toss before serving.
| Total calories per serving: 186 | Fat: 8 grams |
| Carbohydrates: 26 grams | Protein: 4 grams |
| Sodium: 40 milligrams | Fiber: 5 grams |
Plantain and Eggplant Stew
(Serves 4)
There's no shortage of stew recipes from one end of Africa to the other. I particularly love these all-in-one dishes because they're rich, comforting, and simple to make. You can make this stew your own by adding any vegetable you like or replacing the plantains with root vegetables like sweet potatoes or yams.
2 Tablespoons olive oil
1 yellow onion, minced
1 large eggplant, diced
1 Tablespoon garlic powder
Pinch of ground cumin
Pinch of paprika
One 14.5-ounce can crushed tomatoes
1 Tablespoon tomato paste
1 bay leaf
1 teaspoon organic sugar
Salt and black pepper, to taste
2 ripe, firm plantains, peeled and sliced
1-1/2 inches thick
Heat the oil in a heavy-bottom pot over medium heat. Add the onion and sauté until softened, about 8 minutes.
Add the eggplant, garlic powder, cumin, and paprika. Cook, stirring occasionally, until the eggplant is golden brown, about 10 minutes.
Add the tomatoes, tomato paste, bay leaf, and sugar. Season with salt and pepper, then let simmer until thickened, 30 minutes.
Bring a pot of salted water to a boil. Add the plantain slices and cook until tender, about 10 minutes. Drain water, then add the plantains to the stew and stir gently. Reduce the heat to low and cook for 5 minutes. Enjoy while hot.
| Total calories per serving: 274 | Fat: 8 grams |
| Carbohydrates: 53 grams | Protein: 5 grams |
| Sodium: 202 milligrams | Fiber: 10 grams |
Potato Stew with Olives
(Serves 4)
This Moroccan-influenced stew, inspired by a family recipe, is one of my favorites. Sometimes, I also like to add sun-dried tomatoes or roasted red peppers.
2 Tablespoons olive oil
1 large onion, minced
One 14.5-ounce can no-salt crushed tomatoes
1/2 cup green olives, pitted
2 garlic cloves, minced
1 teaspoon tomato paste
1 teaspoon cumin
1 teaspoon smoked paprika
1 teaspoon organic sugar
1 teaspoon ground turmeric
Harissa paste, to taste
Black pepper, to taste
8 medium potatoes (about 3 pounds), quartered
A few cilantro sprigs, chopped
Heat the oil in a large pot over medium high heat. Add the onion and cook until lightly browned, about 8 minutes. Add the tomatoes, olives, garlic, tomato paste, cumin, paprika, sugar, turmeric, and harissa paste. Season with pepper, stir, and simmer over low heat until reduced slightly, 20 minutes.
Add the potatoes, along with a splash of water. Cover and simmer over low heat until the potatoes are cooked through, 30 minutes. Sprinkle with cilantro before serving.
| Total calories per serving: 409 | Fat: 10 grams |
| Carbohydrates: 74 grams | Protein: 10 grams |
| Sodium: 308 milligrams | Fiber: 8 grams |
Chakalaka (South African Relish)
(Serves 4)
Chakalaka is a traditional South African dish. It's deliciously spiced, and typically served with white rice, and just as good eaten cold as it is warm.
2 Tablespoon olive oil
2 yellow onions, minced
1 garlic clove, minced
2 teaspoons curry powder
1 teaspoon grated ginger
1 teaspoon paprika or 1/4 teaspoon cayenne
1 teaspoon smoked paprika
1 teaspoon dried thyme
1 green bell pepper, chopped
1 red bell pepper, chopped
2 carrots, grated
3 small tomatoes, chopped
1 teaspoon tomato paste
Half a 15.5-ounce can chickpeas, rinsed and drained
Half a 15.5-ounce can white beans, rinsed and drained
Black pepper, to taste
1/2 bunch cilantro, chopped (optional)
Heat the oil in a large frying pan over medium heat, then add the onions and garlic. Cook until the onions are translucent, about 5 minutes.
Stir in the curry powder, ginger, paprika or cayenne, smoked paprika, and thyme. Add the green and red bell peppers, carrots, tomatoes, and tomato paste. Stir again and cover the pan. Simmer to thicken over low heat, 30 minutes.
Uncover the pan, add the chickpeas and white beans, and stir. Cover and simmer 5 minutes. Season with black pepper to taste, and top with cilantro just before serving.
| Total calories per serving: 223 | Fat: 8 grams |
| Carbohydrates: 31 grams | Protein: 8 grams |
| Sodium: 97 milligrams | Fiber: 8 grams |
Githeri (Kenyan Corn and Bean Stew)
(Serves 4)
Githeri, also called muthere or mutheri, is a traditional Kenyan dish. It can be eaten on its own or with boiled potatoes or ugali, which is a popular corn or millet porridge found in several East African countries.
2 Tablespoons oil
1 onion, minced
1 garlic clove, minced
One and a half 15.5-ounce cans red beans, rinsed and drained
1 large tomato, chopped
1 cup canned corn, drained and rinsed (or fresh or thawed frozen corn kernels)
2 teaspoons paprika
1/2 teaspoon curry powder
1/4 teaspoon white pepper
1-1/2 cups water
2 scallions, minced
2 Tablespoons chopped cilantro leaves
Heat the oil in a frying pan over medium heat. Add the onions and garlic and cook until beginning to soften, about 3 minutes.
Add the beans, tomato, corn, paprika, curry, and pepper. Stir to combine. Add water and bring to a boil. Lower the heat and simmer for 20 minutes, stirring occasionally. Add the scallions and cilantro leaves just before serving.
| Total calories per serving: 245 | Fat: 7 grams |
| Carbohydrates: 35 grams | Protein: 10 grams |
| Sodium: 110 milligrams | Fiber: 7 grams |
Recipes from Vegan Africa: Plant-Based Recipes from Ethiopia to Senegal by Marie Kacouchia © Éditions La Plage, 2021. Translation ©The Experiment, LLC, 2022. Reprinted by permission of the publisher, The Experiment. Available everywhere books are sold. www.theexperimentpublishing.com
Marie Kacouchia is a Parisian who embraces the cultural references of her two homelands: France and the Ivory Coast. Passionate about cooking, her goal is to promote this singular culture of hers, between the culture of origin and that of the host country, through cuisine that is essentially mixed. Buy Vegan Africa here: www.theexperimentpublishing.com/catalogs/fall-2022/vegan-africa
