Vegan Recipes From North Africa

A papaya tree.
A papaya tree. | Source

Vegetarian Fare in North Africa

The culture of North and West Africa are conducive to a heavy use of vegetables and vegetarian or vegan recipes. North Africa includes the countries of Morocco, Tunisia, Algeria, Libya, Egypt, Mauritania, and Sudan, although Southern Spain (Moorish Spain) is also included, having similar cultural and food traditions.

Northern African food is often quite like Middle Eastern cuisine in its ingredients and preparation methods. Travel and commerce by nomadic and modern peoples throughout the areas have made this sharing possible.

West Africa encompasses the nations of Ghana, Gambia, Nigeria, Togo, Mali, Sierra Leone, Benin, Senegal, Guinea, the Ivory Coast. The slave trade in America brought many people from these nations to what is now the US and with them, their traditions and foods that are native to these cultures. Thus, African dishes have traveled across the Atlantic Ocean as well as eastward to the Middle East and northward into Spain.

Some of African dishes and spice preparations have reached as far as the Pyrenees mountain range and become part of the Basque way of life there in Spain and France.

Vegan Recipes

Vegan recipes are completely vegetarian and contain no animal products, including milk, cheese, or eggs. Soy and tofu substitutes may be used for these ingredients, as is done in the recipes below. If you are vegetarian but not vegan, then you are able to use the milk, sour cream, and eggs; mayonnaise, butter, and margarine.

Vegans also often avoid using furs, leathers, skins, wool, down (feathers), and cosmetics or other products tested on animals.

North and West Africa

Fruit Salad - Nigerian and North African

Serves 10 -12

INGREDIENTS

  • 4 ripe papayas, peeled, seeded, and cut into cubes
  • 2 red eating apples, cored and chopped (leave skin on)
  • 2 ripe bananas, peeled and sliced
  • 1, 16-oz can pineapple pieces, drained (save juice for another dish)
  • 1 Cup orange juice
  • 1 Tbsp sugar or honey
  • 1/2 tsp cinnamon
  • 1/2 Cup shredded coconut

INSTRUCTIONS

  • In large salad bowl, mix fruits, orange juice, sugar or honey, and cinnamon.
  • Toss ingredients well, cover, and chill.
  • Serve garnished with shredded coconut.

A Tunisian Shop

Courtesy Pepe2000 @ sxc.hu
Courtesy Pepe2000 @ sxc.hu

Potato Salad

Serves 8

INGREDIENTS

  • 4 Cups potatoes, diced and cooked
  • 1/2 Cup grated carrots
  • 1/4 Cup chopped chives
  • 1/4 Cup tofu sour cream or soy cream
  • 1/4 Cup vegan mayonnaise (or Miracle Whip without eggs)
  • 1/2 tsp sea salt
  • 1/2 tsp onion powder
  • 1/2 tsp seasoning salt
  • 1/8 tsp turmeric
  • 8 Grape Tomatoes
  • 1/8 Cup chopped parsley

INSTRUCIONS

  • Carefully combine sour cream substitute, vegan mayonnaise, and all seasonings together and stir.
  • Add remaining ingredients and mix slowly until blended.
  • Garnish with parsley and grape tomatoes and chill until meal time.  

Wildlife in Kenya

Tomato-Lime Salad - Kenya and North Africa

Serves 4 -6

INGREDIENTS

  • 3 large tomatoes, sliced to 1/4” thick
  • 1 onion, chopped
  • 1 garlic clove, crushed
  • 2 Tbsp lime juice
  • Salt and pepper to taste
  • Chopped parsley for garnish  

INSTRUCTIONS

  • Arrange tomato slices and onions over top on a serving plate.
  • Combine the garlic, lime juice, salt, and pepper in a bowl and pour over salad.
  • Serve garnished with chopped parsley.

Spices in a Moroccon Shop

Cabbage and Pineapple Salad - North and West Africa

Serves 8

SALAD INGREDIENTS

  • 1 Pound of cabbage, shredded
  • 1 Cup celery sliced on the diagonal
  • 1/4 Cup sliced green onion or scallion
  • 1/2 Cup green pepper, sliced thin
  • 1/2 Cup diced fresh tomato
  • 1 Cup fresh pineapple chunks
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp thyme
  • 1/4 tsp tarragon
  • 1/2 Tbsp parsley

DRESSING INGREDIENTS

  • 1 Cup soy yogurt
  • 2 Tbsp soy sour cream or any sour cream substitute
  • 3 Tbsp soy milk

INSTRUCTIONS

  • Place all salad ingredients in a large salad bowl; toss lightly.
  • In a small bowl, beat together the dressing ingredients until smooth.
  • Pour dressing over salad and gently toss to coat well.

Almond Bean Salad

Serves 4

INGREDIENTS

  • 1 Pound green beans, washed and dried and sliced diagonally
  • ¼ Cup slivered almonds
  • 4 Tomatoes, peeled
  • 1 Onion, chopped
  • 2 Tbsp vegan margarine
  • ¼ Cup raisins – dark or golden
  • 2 Tbsp vegetable oil
  • 2 Tbsp apple cider vinegar
  • 1 tsp sugar or honey
  • Salt and pepper

INSTRUCTIONS

  • Cook sliced beans in salted water until tender-crisp. Drain and set aside.
  • Melt the margarine in a saucepan, add onion, almonds and sultanas, and sauté until onion is tender.
  • In a bowl, mix the oil, vinegar and seasoning, using the salt and pepper to taste..
  • Combine beans, onion sauté mixture, tomatoes and dressing in a large bowl and toss.
  • Chill the salad in the refrigerator and serve.

Coconut Bean Soup

SERVES 6

INGREDIENTS 

  • 1 Tbsp vegetable oil
  • 1/2 Cup onion, chopped
  • 1/2 Cup green pepper, chopped
  • 1 tsp curry powder
  • 1 tsp salt and 1/2 tsp pepper
  • 3 Tbsp margarine
  • 1 Cup tomato chunks, fresh
  • 2 1/2 Cups kidney beans, canned with liquid
  • 2 Cups coconut milk
  • 3 Cups water
  • 1/2 Cup cooked rice
  • 1/2 Cup shredded coconut

INSTRUCTIONS  

  • In a large pot, heat oil and sauté onions until soft.
  • Add green peppers, curry powder, salt, pepper, margarine, and tomato; simmer 2 minutes.
  • Add kidney beans & liquid, coconut milk, and water; stir well. Simmer 10 minutes.
  • Stir in cooked rice and heat through.
  • Serve in bowls topped with 1 Tbsp shredded coconut.

Cairo at Night

An Egyptian Stew

SERVES 5  

INGREDIENTS

  • 3 Cups black-eyed peas (dry) and salted water for cooking
  • 2 medium sized onions, chopped
  • 5 cloves of garlic, minced
  • 1 Cup fresh dill, chopped
  • 1 Cup fresh parsley, chopped
  • 2 large fresh tomatoes, diced
  • 2 Tbsp tomato paste
  • 4 Tbsp olive oil

INSTRUCTIONS

  • Wash the black-eyed peas and boil them in a pot of salted water 45 minutes; drain.
  • In another pot put the olive oil and the onion. Stir and cook for 2-3 minutes. Then add the garlic, the tomatoes, the tomato paste, the parsley and the dill. Let them cook in medium heat for 30 minutes. Add some salt.
  • Add the peas to the sauce, mix and cook in low heat for 15 minutes.

Algiers Monument

The Makam Echahid - for freedom fighters in Algiers, Algeria.
The Makam Echahid - for freedom fighters in Algiers, Algeria.

Pineapple Cashew Salad

SERVES 8

INGREDIENTS 

  • 3 pineapples, fresh 
  • 2/3 Cup cashews
  • 1/2 Cup shredded coconut
  • 1 Cup soy cream (a substitute for sour cream or yogurt)
  • 4 Tbsp honey or molasses
  • 2 oz. white rum

INSTRUCTIONS 

  • Peel and core the pineapples and cut into cubes.
  • In a skillet, toast cashews and remove to a plate and then toast coconut until light brown, then set aside to cool as well.
  • Mix soy cream, honey, and rum and pour over the pineapple cubes.
  • Set aside some cashews and coconut for garnish and add the rest to the pineapple cubes; toss all together, cover and place in refrigerator to chill.
  • Prior to serving, garnish salad with toasted cashews and coconut. 

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Comments 20 comments

Zsuzsy Bee profile image

Zsuzsy Bee 7 years ago from Ontario/Canada

Patty that cabbage and pineapple salad look great. I will try it. Thanks for sharing.

kindest regards Zsuzsy


scotty smith profile image

scotty smith 7 years ago from Worldwide

Mmmm, i am hungry now, great hub. thanks for the cooking ideas.

Scotty


Patty Inglish, MS profile image

Patty Inglish, MS 7 years ago from North America Author

These really are very tasty and when I prepare them, I do not miss meat in meals at all.


Zsuzsy Bee profile image

Zsuzsy Bee 7 years ago from Ontario/Canada

I love vegetarian food especially in the growing season. I usually like to keep to meat twice a week, fish also twice week and the rest of the week is just veggies and fruit. I tried the cabbage and pineapple salad yesterday and really liked it. I cheated though, because I didn't want to go into town to shop so I used regular yogurt, sour cream and milk instead of the soy. It's a great salad that I will make for my gang next time they come. (to go with a meat dish though)

Thanks again for sharing Patty

Hope your good regards Zsuzsy


Patty Inglish, MS profile image

Patty Inglish, MS 7 years ago from North America Author

I acutally like the sour cream better, but I don't eat it every day. The weather warmed up 25 degrees, so all is sunny here :)


VeganWorldTrekker profile image

VeganWorldTrekker 6 years ago from Massachusetts, USA

Nice recipes! I want to visit Morocco, Kenya, and Ghana in next few years.


craftybegonia profile image

craftybegonia 5 years ago from Southwestern, United States

Very nice hub! Like taking a trip. Thanks for sharing!


chechetka profile image

chechetka 5 years ago from London, UK

Some interesting ideas for salads here! I will try potato salad, I have to admit that cabbage and pineapple sounds a bit wild to me... but maybe I'm just too conservative...:) thanks


Sunnie Day 5 years ago

Thank you Patty, always looking for yummy vegan dishes.

Sunnie


Nomason profile image

Nomason 5 years ago from Nigeria

HI PATTY. I LIKE THAT ARTICLE. IT REALLY BOSTED AFRICA, I THINK I CAN MAKE THAT RECIPE. UR GREAT & I'M NOMASON.


vluo profile image

vluo 5 years ago

reminds me of home! im hungry now.


ChristopherKndy profile image

ChristopherKndy 5 years ago

The vegan recipes sound intriguing to me. May incorporate a couple of your ideas into a special at my restaurant this evening.


Patty Inglish, MS profile image

Patty Inglish, MS 5 years ago from North America Author

I hope people like your specials a lot!


veganpizzaplace profile image

veganpizzaplace 5 years ago

Great post. Yummy food. It is important for people to discover more and more traditionally vegan foods and dishes, as opposed to vegan modifications of animal-based dishes.


sidds123450 profile image

sidds123450 4 years ago

That's great recipe list, have to try some :)


ambassadornchains profile image

ambassadornchains 4 years ago

This is amazing! Thank you very much - It is difficult to find some convenient vegan recipes/food!! I'm most definitely not vegan, although a good friend of mine is and I will share this hub with her! =)


Patty Inglish, MS profile image

Patty Inglish, MS 4 years ago from North America Author

I love vegan and vegetarian dishes occasionally, because I do not always eat meat. I thought these were pretty good and fun to make.


ambassadornchains profile image

ambassadornchains 4 years ago

They sound really good! I've also been trying to think of some non-meat foods to eat/make because my boyfriend is not supposed to eat red meat and I (meat lover from the SOUTH!) don't have much knowledge of non-meaty food! =)


GoodLady profile image

GoodLady 4 years ago from Rome, Italy

So refreshing thanks. I'm printing this page up and shall use your recipes through the summer here. Many thanks


Patty Inglish, MS profile image

Patty Inglish, MS 4 years ago from North America Author

Thanks for reading - I hope you enjoys these recipes very much!

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