At One with Food:

RECIPES FOR AFRICAN

AND CARIBBEAN CUISINE
At One with Food: Recipes for African and Caribbean Cuisine

At One with Food:

Recipes for African and Caribbean Cuisine

THOSE WHO ARE AT ONE REGARDING

FOOD ARE AT ONE IN LIFE. ~Malawian Proverb

From Morocco to South Africa, Senegal to Ethiopia, Jamaica to Barbados, there’s an array
of sweet, savory, and spicy flavors that are ingredients in Africa’s rich and textured history.
With shows like Africa on a Plate and Minjiba Entertains, Demand Africa showcases
some of the best and most well-known culinary dishes Africa and the African Diaspora
have to offer.

Whether you’re a seasoned chef or a first-timer, these accessible recipes will open the
gateway to Africa. Experience the breadth of African food in your own kitchen by making
these authentic dishes from across the continent.

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TABLE OF CONTENTS
APPETIZERS & SIDES
05 | Egusi Soup (NIGERIA)
06 | Jerk Shrimp (JAMAICA)
07 | Jollof Rice (WEST AFRICA)
08 | Pilau Rice (TANZANIA)
09 | Chapati (EAST AFRICA)
10 | Curry Potatoes (UGANDA)
11 | Mofongo (PUERTO RICO)
12 | Atakilt Wat (ETHIOPIA)
13 | Lentil Sambusa (ETHIOPIA)

MAIN DISHES
15 | Moin Moin (NIGERIA)
16 | Moroccan Lentil Salad (MOROCCO)
17 | Mafé (SENEGAL)
18 | Curry Goat (JAMAICA)
19 | Waakye (GHANA)
20 | Suya (NIGERIA)
21 | Peri Peri Chicken (SOUTH AFRICA)
22 | Braised Lamb Shank (MOROCCO)
24 | Key Watt Beef Stew (ETHIOPIA)
26 | Jerk Chicken (CARIBBEAN)
27 | Chermoula Fish (MOROCCO)

DESSERT & SNACKS

28 | Rum Cake (JAMAICAN)
30 | Kelewele (GHANA)
31 | Puff Puff (NIGERIA)
32 | Festival Dumplings (JAMAICA)
33 | Mandazi (TANZANIA)
At One with Food: Recipes for African and Caribbean Cuisine

APPETIZERS & SIDES

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At One with Food: Recipes for African and Caribbean Cuisine

EGUSI EGUSI IS A SOUP THICKENED WITH GROUND MELON SEEDS

AND CONTAINS LEAFY AND OTHER VEGETABLES. IT IS ONE

SOUP OF THE MOST POPULAR SOUPS PREPARED BY MOST TRIBES

IN NIGERIA WITH CONSIDERABLE VARIATION AND OFTEN
EATEN WITH DISHES LIKE POUNDED YAMS. PREPARE IT WITH
NIGERIA GOAT, BEEF, FISH, OR SHELLFISH!

1 cup of blended onions (about 3- 5) 7 – 8 cups of stock

and fresh chilies, to taste Cooked Meat & fish, quantity and variety
4 cups of egusi (melon seeds), ground or milled to personal preference
½ – 1 cup palm oil 2 cups cut pumpkin leaves
2 teaspoons fresh Une (Iru, locust beans) 1 cup waterleaf, cut
Salt, to taste 3 tablespoons bitter leaf, washed
Ground crayfish, to taste

EGUSI PASTE:
1. Prepare the egusi paste:
2. Blend egusi seeds and onion mixture. Set aside.

MAKE THE SOUP

1. In a large pot, heat the palm oil on medium for a minute and then add the Une.
2. Slowly add the stock and set on low heat to simmer.
3. Scoop teaspoon size balls of the egusi paste mixture into the stock. Be sure to keep ball shape.
4. Leave to simmer for 20 – 30 minutes so the balls cook through.
5. Add the meat and fish and other bits which you’d like to use.
6. Add cut-up pumpkin leaves.
7. Add the waterleaf.
8. Stir and put a lid on the pot and allow cook for 7–10 minutes, till the leaves wilt.
9. Add the bitter leaf. Leave the lid off while the cooking finishes for another 5 – 10 minutes.
10. Stir, check seasoning and adjust accordingly.

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At One with Food: Recipes for African and Caribbean Cuisine

JERK A POPULAR QUICK AND SIMPLE APPETIZER RECIPE

THAT IS VERSATILE AND PERFECT FOR EVENTS OR
SHRIMP SIT DOWN DINNERS. SERVE AS FINGER FOOD WITH
OR WITHOUT COCKTAIL SAUCE OR SALSA, OVER
GREENS OR WITH RICE.
JAMAICAN
1 pound extra-large shrimp, tail on, deveined 1 teaspoon salt
and cleaned ½ cup soy sauce
1 tablespoon coconut oil 1 tablespoon vegetable oil
1 tablespoon lemon juice 1 medium onion, coarsely chopped
½ cup shallots, chopped 3 medium scallions, chopped
1 tablespoon allspice berries, coarsely ground 2 Scotch bonnet chilies, chopped
1 tablespoon coarsely ground pepper 2 garlic cloves, chopped
1 teaspoon dried thyme, crumbled 1 tablespoon five-spice powder
1 teaspoon freshly grated nutmeg

1. In a food processor, combine the onion, scallions, chilies, garlic, five-spice powder, allspice, pepper, thyme,
nutmeg and salt; process to a coarse paste.
2. While the food processor is on, add the soy sauce and oil steadily.
3. Peel shrimp, leaving tails on; devein and clean in a bath of vinegar or lemon with water.
4. Drain and dry with paper towel. Place in a large bowl. Sprinkle jerk seasoning over shrimp and mix well.
Let marinate for about 5 minutes.
5. Heat tablespoon of coconut oil in a large skillet over medium heat. Add shrimp and cook while stirring
occasionally. Remove the shrimp from heat and set aside.
6. Add shallots and lemon juice to skillet. Cook for about 3 - 5 minutes while stirring.
7. Add shrimp back to skillet. Stir to incorporate with shallots mixture. Cook for 1 - 2 minutes longer and
serve immediately.

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At One with Food: Recipes for African and Caribbean Cuisine

JOLLOF
JOLLOF RICE IS A ONE-POT RICE DISH POPULAR IN MANY WESTERN AFRICA
COUNTRIES. DESPITE SEVERAL REGIONAL VARIATIONS (AS WELL AS A

RICE
CULTURALLY SENSITIVE DEBATE BETWEEN GHANAIANS AND NIGERIANS OVER
THE DISH’S ORIGINS), THE POPULARITY OF JOLLOF RICE HAS SPREAD TO
BECOME THE BEST KNOWN AFRICAN DISH OUTSIDE THE CONTINENT. IT’S
WIDELY ACCEPTED AS THE FOREFATHER OF THE LOUISIANAN DISH
WEST AFRICA JAMBALAYA. SERVE WITH FISH, CHICKEN, BEEF, EGGS OR TURKEY.

2 medium tomatoes, roughly chopped 1 ½ teaspoons hot ground chili pepper, such as African
(about 5 ounces each)
dried chili or cayenne
½ medium Scotch bonnet pepper
1 ½ teaspoons garlic powder
(or use a habanero pepper), stem removed
1 tablespoon plus 1 heaping teaspoon onion powder
½ medium onion, roughly chopped
2 bay leaves
3 small red bell peppers, roughly chopped
(about 5 ounces each) ½ teaspoon ground ginger
½ cup vegetable oil 1 tablespoon dried thyme
1 ½ teaspoons salt 2 ½ cups medium-grain rice
1 teaspoon curry powder Water (as needed)

1. Combine tomatoes, scotch bonnet pepper and onions and purée in a blender.
2. Pour half of the purée into a bowl and set aside for later.
3. Add the bell peppers to the remaining mixture in the blender and blend until smooth.
4. Add to the blender mixture that was set aside and blend all together.
5. Heat vegetable oil in a large pot over medium heat.
6. Add blended mixture along with the salt, curry powder, ground chili pepper, garlic powder, onion powder,
bay leaves, ginger and thyme to oil. Bring mixture to a boil.
7. Stir in the rice until well mixed, then reduce the heat to low.
8. Cover pot and let cook until rice is al dente, about 45 minutes.
9. After 25-30 minutes, check; if rice is too saucy, remove the lid to cook off the excess sauce. If too dry, add 1 to
2 cups water and stir.

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PILAU LIKE MUCH OF AFRICA, ZANZIBAR IS HOME TO A

COMPLEXLY DIVERSIFIED QUILT OF CULTURE AND FOOD.

RICE PILAU RICE IS A POPULAR SPICY RICE DISH INFORMED BY THE

COUNTRY’S RICH INDIAN INSPIRATIONS. MAKE PILAU RICE
TO ACCOMPANY CURRIED MEATS OR WITH YOUR
TANZANIA FAVORITE SAVORY VEGETABLE DISHES.

1 ½ tablespoon. pilau masala (½ teaspoone cumin Salt

seeds, ½ teaspoon whole black peppercorns, 1 table-
1 cup Basmati rice
spoon whole cloves- not to be confused with garlic,
¼ teaspoon ground cinnamon, ¼ teaspoon ground 2 tablespoon olive oil
cardamom)
¼ cup Onions
2 to 3 cups Chicken broth (boiling) (Vegetable broth
1 tablespoon Crushed garlic
for Vegetarian recipe)
1 tablespoon Crushed fresh ginger
½ cup Coconut milk (canned)

1. In a big pot, heat oil on medium heat.

2. Add rice and onions. Stir until the translucent color of rice starts to turn white.
3. Add garlic, ginger, and pilau masala. Keep stirring until the garlic is cooked.
4. In a separate bowl, mix the coconut milk with ½ cup of chicken broth.
5. Add the coconut mixture to the rice.
6. Cover the pot and turn heat to the lowest settings. Adding chicken broth ½ cup at a time
to the rice until it is cooked.

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At One with Food: Recipes for African and Caribbean Cuisine

CHAPATI A POPULAR UNLEAVENED PAN FRIED FLAT BREAD FOUND

IN COUNTRIES LIKE TANZANIA, UGANDA, MOZAMBIQUE,
KENYA AND BURUNDI. UNLIKE THE INDIAN CHAPATI THIS
VARIATION IS MADE WITH ALL-PURPOSE FLOUR. SERVE
WITH STEWS, VEGETABLES AND MEATS.
EAST AFRICA
5 cups all-purpose flour (not self-rising) ½ cup Canola/Vegetable oil (heated then cool down)
You will not use all of it.
2 cups warm water
2 cups Extra flour for kneading
1 ½ teaspoon Salt

1. In a large mixing bowl, measure 5 cups of flour.

2. In another bowl, mix salt, 3 tablespoons of oil, and 1 ½ cup of water, stir until the salt dissolves.
3. Pour mixture in the flour bowl. Mix well; and add the remaining water until dough becomes soft.
4. Knead the dough for 10 – 15 minutes; add flour if needed.
5. Divide in 11 to 15 equal parts (make a ball like shape), arrange them on a flat surface, and then cover with
plastic wrap or a white clean cloth.
6. Remove ball and place on flat surface sprinkled lightly with flour. Dust rolling pin with flour to keep it form
sticking. With a rolling pin, roll the dough thinner than ¼ centimeters (it’s okay if it’s not perfectly round).
7. Brush oil on top.
8. On the side facing you, make one centimeter fold, then roll forward with both two hands.
9. Make four. You will roll the rest as you are cooking.
10. Heat a non-stick pan on medium heat (use a round pancake pan). After it is heated, sprinkle a few drops of
water on it. If the drops dry right away, the pan is ready.
11. Place the chapati you have just rolled on a heated pan. After about a minute, check the bottom of the
chapati, if it is golden brown, and the top is translucent, flip it over.
12. Brush a little bit of oil on the top of the chapati, then check to see if the bottom is cooked and is golden brown.
13. If yes, flip the chapati over again, now brush the oil on the second side of the chapati, and turn it over again.
14. After about 30 seconds remove the chapati from the pan and put it on a plate and cover with a foil paper.

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At One with Food: Recipes for African and Caribbean Cuisine

CURRY CURRY POTATOES ARE A POPULAR AND EASY TO MAKE

UGANDAN SIDE DISH. SERVE IT HOT WITH GRILLED
POTATOES CHICKEN OR A MEAT STEW. THE SPICINESS OF THIS
DISH A PERFECT CONTRAST TO A SWEETER MARINADE.

UGANDA
2 lbs. red potatoes, washed, cut into 1 inch cubes, ¹⁄8 teaspoon ground cayenne
and parboiled in salted water till almost, but not
¼ teaspoon ground cinnamon
quite tender (Boil water, add potatoes, cook about
4 minutes, drain, rinse with cold water) ½ teaspoon ground coriander
4 tablespoons vegetable oil 1 tablespoon tomato paste
1 medium onion, chopped 2 teaspoons lemon juice
1 large clove garlic, minced 4 tablespoons fresh parsley, minced
½ teaspoon ground turmeric Salt to taste
1½ cups of water

1. Heat oil in large skillet over medium heat.

2. Add onions and sauté for 6 – 8 minutes.
3. Add garlic and cook 30 seconds.
4. Add the turmeric, cayenne, cinnamon and coriander and stir well. Add the tomato paste and lemon juice and
stir again to combine everything.
5. Add the potatoes and about ¼ teaspoon of salt and stir again.
6. Add 1½ cups of water.
7. Cook, uncovered, for about 10 minutes or until the potatoes are fully tender and the juices in the pan are
thickened and coating the potatoes.
8. Add the parsley near the end of cooking time and stir well. Serve hot.

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At One with Food: Recipes for African and Caribbean Cuisine

MOFONGO A TRADITIONAL AFRO-PUERTO RICAN DISH WITH

FRIED GREEN PLANTAINS AND PORK CHICHARRÓN.
MOFONGO GOES WELL WITH CHICKEN OR FISH
BROTH, DROPPED IN SOUPS, OR SERVED DIRECTLY
IN A MORTAR.
PUERTO RICO
4 Green plantains, peeled and cut into rounds 1 Cup of Pork cracklings (chicharrones)
on the diagonal
Salt – to taste
3 tablespoons of Olive oil
3 to 5 cloves of minced Garlic

1. Soak the plantain pieces in a bowl of salted water for 15 to 30 minutes.

2. Drain well and pat dry.
3. Heat the oil in a sauté pan or skillet over medium heat.
4. Working in batches, sauté the plantain slices until they are cooked through but not yet browned,
10 to 12 minutes.
5. Add the plantains, garlic and a little bit of olive oil to a large mortar or bowl and mash with a pestle
or potato masher until fairly smooth. (Alternatively, pulse with a food processor.)
6. Stir in the pork cracklings and salt to taste.
7. Using moistened hands, form into 3-inch balls or mound on a plate and serve warm.

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ATAKILT A SIMPLE, EASY-TO-MAKE, AND INEXPENSIVE HEALTHY

VEGAN DISH BURSTING WITH FLAVOR. MADE FROM
WAT CABBAGE, CARROTS, AND POTATO, ATAKILT WAT HAS
A FLAVOR PROFILE ALL ITS OWN. SERVE WITH OTHER
ETHIOPIAN DISHES, RICE, AND INJERA FLATBREAD!
ETHIOPIA
1 head green cabbage 1 tablespoon curry powder
1 onion 1 teaspoon cumin
5 potatoes ¹⁄3 cup olive oil
3 carrots salt and pepper
1 tablespoon turmeric ½ cup water

1. Cut out the core of the cabbage and chop into pieces-however you prefer them, set aside.
2. Slice onion, set aside.
3. Slice carrots, set aside.
4. Peel and cube potatoes and set aside.
5. In a large pot heat the oil (medium to high).
6. Add the onions and carrots. Sauté for five minutes.
7. Add spices (cumin, turmeric, curry) and stir for 1 minute.
8. Add water which will settle in the bottom of the pan to keep things from burning.
9. Add potatoes, and cabbage and stir.
10. Add more seasoning if you wish or salt and pepper.
11. Reduce heat to low-med, cover with a tight lid, and let it cook down for 25 minute or until potatoes
and cabbage is tender which will depend on how large you chop potatoes.
12. Remove from heat and let it cool down. Taste and adjust salt and pepper as desired.

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At One with Food: Recipes for African and Caribbean Cuisine

LENTIL THIN, FLAKY DOUGH STUFFED WITH LENTILS

AND ETHIOPIAN SPICES. THIS HAND-HELD
SAMBUSA APPETIZER, AKIN TO SAMOSAS, IS A SAVORY,
MOUTH-WATERING SNACK OR APPETIZER.
ETHIOPIA
1 ½ cups Beluga lentil soaked overnight (Available ½ teaspoon Cinnamon
Whole Foods) Salt to taste
1 ½ cups Puy lentils 1 teaspoon Black Pepper
4 finely diced Jalapenos
1 onion finely diced FOR FRYING:
3 cloves finely diced Garlic About 10 Spring Roll Sheets
1 cup finely chopped Cilantro oilve oil for frying
1 teaspoon Cardamom Seeds: Crushed coarsely

1. Soak the lentils overnight.

2. Boil lentils the next morning until tender: About 20 minutes.
3. Heat Olive oil and sauté the onion, garlic, jalapeno until translucent, about 5 minutes.
4. Add spices, sauté: 2 minutes.
5. Add the boiled and drained lentils and cook for about 10 minutes.
6. Taste and adjust seasoning.
7. Take off stove and let it cool.
8. Add cilantro leaves.
9. Heat oven to 400 degrees and have ready a non-stick baking sheet.
10. Take a spring roll sheet and generously dampen the edge by dipping your fingers in the dish of water and
spreading the water around the perimeter.
11. Mound one heaping teaspoon of filling on the spring roll sheet.
12. Close the sheet so that it’s now a triangle. Pinch the edge tightly and set on the baking sheet.
13. Repeat until you run out of filling.
14. Brush the sambusas liberally on all sides with olive oil.
15. Bake until golden brown, about 6-10 minutes, then flip and brown on the other side for just about 2-3 minutes.
16. These are great served warm or at room temperature.

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MAIN DISHES

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MOIN MOIN
MOIN MOIN IS A POPULAR NIGERIAN STEAMED BEAN PUDDING MADE
FROM A MIXTURE OF WASHED AND PEELED BLACK-EYED PEAS, ONIONS
AND GROUND PEPPERS. A PROTEIN RICH STAPLE OFTEN SERVED AT
PARTIES, DINNERS AND OTHER SPECIAL OCCASIONS ACCOMPANIED
WITH JOLLOF RICE, FRIED PLANTAINS AND CUSTARD.

NIGERIA
1 ½ cups black eyed beans 1 tablespoon ground crayfish
½ Medium onion (chopped) 3 tablespoons palm oil
1 chopped red bell pepper 3 tablespoons melted butter (optional)
1-2 Scotch bonnet pepper 1 bouillon cube (Maggi)
2 boiled and de-shelled eggs sliced Salt (to taste)
2 Raw eggs 1 cup of water

1. Pre-soak the beans in warm water (preferably overnight)

2. Peel the beans by putting them into a food processor along with 2 cups warm water.
3. Run food processor for 3 minutes and check to make sure most of the beans are split. If not, run food processor
for another couple minutes.
4. Transfer the beans to large bowl with water and stir bowl using your hand.
5. Pour the water through a sieve, collecting loose skins and repeat this process until all the separated skins are
removed from the beans.
6. Combine beans, red bell pepper, onion and 1 cup water in a blender, blend until you have a very smooth mixture.
7. Pour the mixture into a large bowl. Crack 2 raw eggs into the mixture. Set aside.
8. Dissolve salt, palm oil, crayfish and bouillon cube in 2 tablespoons of boiling water, set aside to cool. Once
cooled, add to mixture.
9. With a spatula or electric mixer, mix the mixture thoroughly to incorporate air into the mixture and fluff the
resulting moin moin for about 10 minutes. Taste and adjust for seasoning.
10. Add 4 cups water to a large pot, set on high heat and bring to a boil.
11. Oil a loaf pan, pour half of the mixture into the loaf pan, add in the sliced boiled eggs. Pour in the rest of the
mixture. Cover the loaf pan tightly with some aluminum foil.
12. Place the mixture filled loaf pan in the pot of water (it shouldn’t be covered in water), place a tight lid over the
pot and reduce the heat to medium. Steam for 45-60 minutes
13. Remove from heat and set aside to cool.

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LENTIL A DISTANT COUSIN OF TABBOULEH, THIS COLD LENTIL

SALAD IS A HEALTHY VEGAN OPTION LOADED WITH
SALAD PROTEIN POWERED LENTILS AND AMAZING SPICES.
SERVE CHILLED FOR DINNER PARTIES, POTLUCKS, OR
ENJOY ALONE.
MOROCCO
1 ¼ cups green lentils 1 teaspoon dried mint
1 small onion, sliced in half 1 teaspoon ground cumin
3 whole cloves ½ teaspoon ground coriander
5 cups water ½ teaspoon salt
¼ cup fresh lemon juice ½ teaspoon minced garlic
2 teaspoons olive oil ½ cup chopped roasted red pepper (about ½ pepper)

1. Pick over lentils to remove any stones and rinse well.

2. Stick cloves into the onion half.
3. In a large saucepan combine lentils, ½ onion and cloves.
4. Bring to a boil over medium heat.
5. Reduce the heat to low and simmer, uncovered, until the lentils are tender, about 20 minutes.
6. Discard onion with cloves.
7. Drain lentils and let cool slightly.
8. In a bowl, combine lemon juice, olive oil, mint, cumin, coriander, salt and garlic.
9. Add lentils and toss to mix.
10. Finely chop the remaining onion half and add to the lentils along with the roasted peppers.
11. Chill at least 30 minutes to allow flavors to blend.
12. Serve at room temperature or chilled.

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MAFÉ A TRADITIONAL SPICY STEW MADE WITH A

TOMATO-PEANUT BUTTER SAUCE. THE STEW CAN BE
MADE FROM BEEF, LAMB, OR CHICKEN WITH
VARIATIONS COMMON THROUGHOUT WESTERN
AFRICA. SERVE WITH RICE OR COUSCOUS.
SENEGAL
½ cup peanut butter 2 cups tomatoes, peeled and diced (or one 14 and
2 cups stock (your choice, preferably unsalted) ½ oz. can of diced tomatoes with liquid)

2 tablespoons canola oil 1 sprig thyme

1 cup chopped onion 1 bay leaf

4 garlic cloves, minced 1 cup green bell pepper, peeled, seeded and chopped

2 lbs. beef stew meat, trimmed and cut into 1 and 1 cayenne pepper, seeded and chopped

½ inch cubes 1 cup carrot, peeled and chopped

salt and pepper

1. Whisk together peanut butter and stock and reserve.

2. Season the meat with salt and pepper.
3. Heat the oil in a large saucepan over medium heat.
4. Brown the meat well on all sides; do not crowd the meat; sauté in batches if necessary.
5. Remove meat and keep warm.
6. Add the onion, garlic, peppers, and carrots to the saucepan and sauté until the onions are translucent.
7. Add the peanut butter and stock mixture.
8. Return the reserved meat (and any juices) to the saucepan. Add tomatoes and their liquid, the thyme and
bay leaf.
9. Stir well and bring to a boil. Reduce heat to low and simmer, stirring often, for about 1 hour or until the meat
is tender.
10. Taste for seasoning.
11. Remove the thyme sprig and the bay leaf and discard.
12. Serve hot over rice.

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CURRY A POPULAR PARTY DISH, THE JAMAICAN VERSION

OF CURRY GOAT IS TYPICALLY MORE MILD THAN
GOAT OTHER VARIATIONS. IT IS ALMOST ALWAYS SERVED
WITH RICE AND FRIED PLANTAINS ARE OFTEN
SERVED AS AN ACCOMPANIMENT.
JAMAICA
2 lb. (including bones) of goat meat - cut in to cubes 1 tablespoon fresh grated ginger
(lamb may be used as a substitute)
6 cloves of minced garlic
2 tablespoon curry powder
2 sprigs of fresh thyme
2 diced onions
1 tablespoon butter
2 scallions (or spring onions)
½ lb. diced carrots
½ teaspoon sal
½ lb. diced potato
½ teaspoon pepper ½ Cup water
2 hot chilies (Scotch bonnet works great)

1. Combine the curry powder, onions, scallion, salt, pepper, chilies, ginger, thyme and half a cup of water in a
blender. Add more water if the ingredients do not mix well.
2. Rub the mixture in to the cubes of meat, let marinade in the fridge overnight.
3. Scrape the marinade off the meat and save for later.
4. Add the meat and butter to a frying pan and brown gently.
5. Place the meat in a saucepan and add the potatoes, carrots and saved marinade then add enough water to
cover the meat.
6. Bring to a boil then let simmer until the meat is tender (this should take 1 - 1½ hrs.).

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WAAKYE A VERY POPULAR GHANAIAN DISH THOUGHT TO HAVE

ORIGINATED FROM THE NORTHERN PARTS OF GHANA.
WAAKYE IS COMMONLY EATEN FOR BREAKFAST OR LUNCH
AND SERVED WITH STEW, SPAGHETTI, STEWED WELE, AND
VEGETABLE SALAD OR FRIED PLANTAINS.
GHANA
2 cups of rice
1 cup red beans or black-eyed peas or any kind of
beans peas
4 dry sorghum leaves or 1 teaspoon of baking soda
Salt to taste
10 cups of water

1. Wash and soak beans in water for 3-4 hours.

2. Drain the beans and place them in a large pot of water.
3. Let the beans boil for about 45mins.
4. Wash the sorghum leaves.
5. Cut the leaves 3 to 4 inches, toss them into the boiling beans and allow them to cook together.
6. If the sorghum leaves are unavailable, add a teaspoon of baking soda to give the waakye its characteristic color.
7. Remove the sorghum leaves from the beans after 5 mins.
8. Wash the rice and add to the beans in the pot, along with more water.
9. Allow the mixture to cook for 15-20mins (or until the beans are tender and the rice is cooked and all liquid
has been totally absorbed).
10. Be sure that the mixture does not burn and keep stirring while it cooks.
11. Season with salt.
12. Serve with pepper sauce, stew, boiled egg, or fish, chicken, beef and vegetable.

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SUYA A SPICY SHISH KEBAB POPULAR IN WEST AFRICA.

TRADITIONALLY PREPARED BY THE HAUSA PEOPLE OF
NORTHERN CAMEROON, NIGERIA, NIGER, AND SOME PARTS
OF SUDAN. SUYA HAS BECOME A NIGERIAN NATIONAL DISH
AND IS WIDELY AVAILABLE AS STREET FOOD.
NIGERIA
1 tablespoon garlic powder 1½ teaspoon smoked paprika
1 tablespoon onion powder ½ - 1 tablespoon hot ground pepper or cayenne
pepper (optional)
1 tablespoon white pepper
1 tablespoon chicken Bouillon
2 pounds of sirloin steak
2 tablespoons of vegetable oil to drizzle on the
¼ cup roasted almonds/peanuts
meat
½ -1 tablespoon cayenne
Salt

1. Soak the skewers for at least 20 minutes totally submerged in water before using it to prevent burns.
2. Heat the oven to 450°F. Lightly spray or oil baking sheet or roasting pan to prevent the suya from sticking
to the pan.
3. In a medium bowl, mix garlic powder, onion power, smoked paprika, white pepper, cayenne pepper, hot ground
pepper and bouillon/maggi. Place mixture on a plate, Set aside.
4. Peel roasted peanuts, then grind in a coffee grinder with skin on, until finely crushed. Do not grind the peanuts
into paste. Add the ground peanuts into spice mixture.
5. Pat the steaks dry with a paper towel. You want to have a completely dry steak before cooking. Slice the steak
into a diagonal medium thin shape.
6. Thread the steaks onto the skewers about 4 per skewer. Making sure the skewer is fully covered with slices
of meat.
7. Rub the steak skewer with spice mixture; on both sides. Line a roasting or baking sheet with foil paper. Place
skewers on cookie sheet, then place on the roasting pan or baking sheet.
8. Drizzle with oil and bake on for about 12-15 minutes.
9. Optional -Towards the last 3 minutes of baking switch from baking to broiler setting. To get a nice crisp brown
on the outside.

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PERI PERI A SPICY DISH POPULAR IN SOUTH AFRICA AS WELL AS

PORTUGAL. PERI PERI (OR PIRI PIRI) IS THE NAMED
CHICKEN AFTER A CHILI AND THE SAUCE CONTAINING IT. SERVE
WITH A VARIETY OF SIDE DISHES INCLUDING RICE,
SPICY POTATOES AND SALAD.
SOUTH AFRICA
Juice of two lemons 1 teaspoon cayenne pepper
1 tablespoon white vinegar 1 tablespoon chili powder
¼ cup extra virgin olive oil 1 tablespoon paprika
½ yellow onion, roughly chopped 1 teaspoon ground oregano
1 ½ teaspoon minced garlic ½ teaspoon ground ginger
1 teaspoon salt 2 pounds boneless, skinless chicken breasts
½ teaspoon ground black pepper

1. In a large bowl, whisk together everything except for the chicken, making a marinade.
2. Add the chicken and toss with tongs to coat in the marinade.
3. Cover with plastic wrap and refrigerate overnight, or at least three hours.
4. When ready to cook, preheat your oven to 350 degrees Fahrenheit.
5. Heat an oven-save skillet over medium-high heat until very hot.
6. Use tongs to transfer the chicken breasts out of the bowl and into the hot skillet, reserving the marinade.
7. Let cook for two or three minutes per side, until nice and browned.
8. Pour the reserved marinade into the skillet and spoon the sauce onto the chicken.
9. Turn off the stove, and use oven mitts to transfer the skillet to the pre-heated oven.
10. Let cook in oven for 15-20 minutes (depending on thickness of chicken breasts), or until cooked through.

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At One with Food: Recipes for African and Caribbean Cuisine

BRAISED LAMB MELT-IN- YOUR-MOUTH MORROCCAN STYLE BRAISED

LAMB SHANKS TAKE YOU STRAIGHT TO NORTHERN AFRICA.
SHANK BOTH SLIGHTLY SWEET AND SURELY SPICY, YOU’LL FALL IN
LOVE WITH THE AROMATIC FLAVORS WOVEN INTO EACH
BITE! SERVE ON BASMATI RICE OR COUSCOUS.
MOROCCO
¼ cup extra-virgin olive oil 1 cup dry red wine
4 meaty lamb shanks (about 1 ¼ pounds each) One 28-ounce can whole peeled tomatoes, drained
Salt and freshly ground pepper and coarsely chopped

1 large onion, finely chopped 2 cups chicken stock or canned low-sodium broth

2 carrots, finely chopped ¼ cup slivered almonds, chopped

2 large garlic cloves, minced 2 tablespoons finely chopped mint

1 teaspoon ground cumin 2 tablespoons chopped cilantro

½ teaspoon ground coriander 2 tablespoons unsalted butter

½ teaspoon ground cinnamon 1 large shallot, minced

¼ teaspoon ground allspice One 10-ounce box instant couscous

¼ teaspoon freshly grated nutmeg 1 cup water

2 tablespoons tomato paste ¼ cup dried currants

1 teaspoon harissa or another chili paste

1. Preheat the oven to 325 degrees Fahrenheit.

2. In a large enameled cast-iron casserole, heat 2 tablespoons of the oil.
3. Season the shanks with salt and pepper.
4. Add the shanks to the casserole, 2 at a time, and cook over moderately high heat until browned all over,
about 12 minutes.
5. Transfer to a plate and wipe out the casserole.
6. Heat the remaining 2 tablespoons of oil in the casserole.
7. Add the onion, carrots and garlic and cook over moderate heat, stirring about 5 minutes until lightly browned.

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BRAISED LAMB
8. Add the cumin, coriander, cinnamon, allspice and nutmeg and cook, stirring until lightly toasted, about
1 minute.
9. Add the tomato paste and harissa and cook over moderately high heat, stirring, until lightly browned, about
SHANK 2 minutes.
10. Stir in the wine and boil until reduced to a thick syrup, about 4 minutes.
11. Add the tomatoes and 1 cup of the chicken stock to the casserole. Season with salt and pepper and bring
to a boil.
MOROCCO 12. Nestle the lamb shanks in the liquid.
13. Cover tightly and braise in the oven for about 3 hours, basting occasionally, until the meat is almost falling
off the bone.
14. Transfer the shanks to a platter and cover with foil. Leave the oven on.
15. Spread the almonds in a pie pan in an even layer and toast for about 10 minutes, or until golden.
16. Strain the sauce into a bowl, pressing on the vegetables; skim any fat.
17. Return the sauce to the casserole and boil over high heat until reduced to 1 cup, about 10 minutes.
18. Return the vegetables and lamb to the sauce and keep warm.
19. In a small bowl, mix the mint with the cilantro and almonds and season lightly with salt and pepper.
20. Melt the butter in a medium saucepan.
21. Add the shallot and cook over moderately high heat until softened, about 2 minutes.
22. Stir in the couscous and cook until lightly browned, 2 to 3 minutes.
23. Add the remaining 1 cup of chicken stock, the water and ¼ teaspoon of salt and bring to a boil.
24. Remove from the heat and add the currants.
25. Cover and let stand for 10 minutes.
26. Fluff with a fork and stir in half of the herb-almond mixture.
27. Mound the couscous in the center of a large platter.
28. Arrange the lamb shanks around the couscous and spoon the sauce on top.
29. Sprinkle with the remaining herb-almond mixture and serve.
At One with Food: Recipes for African and Caribbean Cuisine

KEY WATT A HEARTY, BOLD AND SPICY STEW UTILIZING A BERBERE

SPICE BLEND THAT YOU CAN PURCHASE AT A RETAILER (OR
BEEF STEW USE OUR INSTRUCTIONS TO MAKE YOUR OWN). KEY WAT IS
EASILY PREPARED IN A SLOW-COOKER (CROCK-POT). SERVE
WITH INJERA (ETHIOPIAN CREPE) AND RICE.
ETHIOPIA
BERBERE SEASONING: STEWED BEEF:
½ teaspoon ground cumin 1 lb. stew beef, cut into 1 inch cubes
1 teaspoon ground fenugreek 1 teaspoon salt
¼ teaspoon ground nutmeg ½ teaspoon black pepper
½ teaspoon black pepper 2 tablespoon olive oil, separated
¼ teaspoon turmeric 1 small onion, diced
4 tablespoon hot pepper flakes 2 teaspoon minced garlic
2 tablespoon paprika 1 tablespoon berbere (less if you’re sensitive to spice)
1 teaspoon ginger powder 2 tablespoon tomato paste
1 teaspoon onion powder ½ teaspoon sugar
½ teaspoon garlic powder 2 cups beef stock (or 2 cups water and a beef bullion)
¼ teaspoon ground allspice
¾ teaspoon cardamom
½ teaspoon ground cloves
1 teaspoon ground coriander
½ teaspoon ground cinnamon

BERBERE SEASONING:

Combine all ingredients. Store in an airtight container.

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KEY WATT
STEWED BEEF:

BEEF STEW
1. Heat 1 tablespoon olive oil in a large Dutch oven over medium-high heat.
2. Season the beef with the salt and pepper.
3. Brown the beef in batches in the Dutch oven, removing to a plate to catch its juices.
4 Without cleaning the Dutch oven, add the remaining tablespoon of olive oil.

ETHIOPIA 5. Reduce the heat to medium-low. Add the onions and cook until golden brown, about 15 minutes.
6. Add the garlic and cook for another minute.
7. Add the tomato paste, berbere seasoning, and sugar to the onions and garlic.
8. Cook until a thick paste forms, about 3 minutes. Add the beef stock and beef and bring it to a boil.
9. Reduce the heat to medium-low to simmer.
10. Simmer the beef for at least an hour, up to two.
11. Remove the beef from the cooking liquid and shred it by pulling the chunks apart with two forks.
12. Add the beef back to the stock mixture and simmer for another 15 minutes.
At One with Food: Recipes for African and Caribbean Cuisine

JERK
PERHAPS THE MOST FAMOUS ELEMENT OF CARIBBEAN CUISINE,
JERK IS A STYLE OF PREPARING FOOD NATIVE TO JAMAICA IN

CHICKEN WHICH THE MEAT IS DRY-RUBBED OR WET MARINATED WITH A

VERY HOT SPICE MIXTURE CALLED JAMAICAN JERK SPICE. JERK
COOKING AND SEASONING HAS FOLLOWED THE CARIBBEAN
DIASPORA THROUGHOUT THE WORLD. SERVE WITH BLACK
JAMAICA BEANS, RICE AND FRIED PLANTAINS.
1 tablespoon allspice berries, coarsely ground Two 3 ½ – 4 pound chicken, legs and thighs
1 tablespoon coarsely ground pepper 1 medium onion, coarsely chopped
1 teaspoon dried thyme, crumbled 3 medium scallions, chopped
1 teaspoon freshly grated nutmeg 2 Scotch bonnet chilies, chopped
1 teaspoon salt 2 garlic cloves, chopped
½ cup soy sauce 1 tablespoon five-spice powder
1 tablespoon vegetable oil

1. In a food processor, combine the onion, scallions, chilies, garlic, five-spice powder, allspice, pepper, thyme,
nutmeg and salt; process to a coarse paste.
2. While the food processor is on, add the soy sauce and oil steadily.
3. Pour the marinade into a large, shallow dish, add the chicken and turn to coat. Cover and refrigerate overnight.
4. Bring the chicken to room temperature before proceeding.
5. Light a grill. Grill the chicken over a medium-hot fire, turning occasionally, until well browned and cooked
through, 35 to 40 minutes.
6. Transfer the chicken to a platter and serve.

TIP: For a smokier flavor, cover the grill while cooking.

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At One with Food: Recipes for African and Caribbean Cuisine

CHERMOULA IN MOROCCO, CHERMOULA IS AN HERB

SAUCE THAT IS TRADITIONALLY USED AS A
FISH MARINADE WITH FISH. SERVE WITH ROASTED
CAULIFLOWER, COUSCOUS, WARM BREAD
MOROCCO OR RICE.
3 tablespoons olive oil 4 cod fillets or any type of meaty and flaky white fish
4 garlic cloves, finely chopped fillets

1 bunch coriander, finely chopped 4 medium sized carrots, peeled and grated

2 tablespoons lemon juice 2 large potatoes, peeled, grated and drained to remove

2 teaspoons paprika excess moisture

1 teaspoons ground cumin 3 bell peppers, seeded and chopped (any color)

1 teaspoon salt 1 large preserved lemon

Pinch cayenne pepper, or more to taste (optional) 1 cup cherry tomatoes

Generous pinch saffron (optional) Preheat oven to (400 F)

1. Mix olive oil, garlic cloves, coriander, lemon juice, paprika, ground cumin, salt, cayenne pepper, and saffron
together until smooth (feel free to use a food processor for this).
2. Cover the fish fillets with ½ cup of chermoula and place in the fridge to marinate.
3. Heat a large deep skillet over medium heat and add the carrots, potatoes and the remaining chermoula.
4. Stir and cover with a lid.
5. Leave to cook for 25 to 30 min, until the potatoes and the carrots are soft and cooked. Stir occasionally.
6. Meanwhile, remove the flesh from the preserved lemon, and finely chop it.
7. Divide the potatoes and carrot mixture into 4 equal parts and place each portion on a baking sheet. Each
portion will make a small nest for the fish fillets.
8. Place one marinated fish fillet on top of each potatoes and carrots nest.
9. Top the fish with chopped bell peppers and preserved lemon and decorate with cherry tomatoes.
10. Drizzle some extra olive oil (optional) and cover the baking sheet with foil.
11. Place in the oven and bake for 12 to 17 min depending on the thickness of your fish fillets.
12. Serve warm with bread or brown rice.

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DESSERTS & SNACKS

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At One with Food: Recipes for African and Caribbean Cuisine

RUM CAKE A DESSERT CAKE WHICH CONTAINS RUM,

AND TRADITIONALLY SERVED DURING
HOLIDAY SEASONS.
JAMAICA
1 lb. raisins, ground or chopped ½ teaspoon mixed spice for baking
1 lb. prunes, ground or chopped ½ teaspoon salt
1 lb. currants, ground or chopped 3 teaspoon baking powder
1 teaspoon grated or ground nutmeg 3 cups baking flour
Red Label Wine (or other red cooking wine) 1 cup breadcrumbs
Wray and Nephew Overproof Rum (or other white rum) Finely grated rind of 1 lime (or small lemon)
8 ounces butter 12 eggs
2 cups sugar 2 teaspoon rose water
3 tablespoon browning ½ cup sherry or blackberry brandy
1 teaspoon cinnamon 2 teaspoon vanilla

* At least a day (longer if possible) in advance, place fruit in a large jar. Pour wine and rum over fruit, so that it is
completely covered. Cover jar and leave fruit to soak.

1. Sift together cinnamon, mixed spice, salt, baking powder, and flour.
2. Add breadcrumbs and lime rind, and mix in well.
3. Cream butter and sugar in a very large mixing bowl. Add browning.
4. Add 4 cups of soaked fruit to cream mixture, stirring in with a large wooden spoon.
5. Beat eggs until light and frothy (10 to 15 minutes). Add rose water, sherry and vanilla.
6. Add egg mixture to butter mixture, fold in well.
7. Fold soaked fruit into this mixture.
8. Gradually fold in flour mixture.
9. Spoon Test: Test to see if the wooden spoon can stand upright in middle of the mixture. If not, add some
more flour until the mixture can support the spoon.
10. Grease baking pans and line with grease paper. Grease and flour lined pans.
11. Place a pan of water in the bottom of the oven to ensure cakes do not dry out.
12. Pour mixture into tins and bake for 2 hours in a slow oven, 300F.

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At One with Food: Recipes for African and Caribbean Cuisine

KELEWELE KELEWELE IS A POPULAR GHANAIAN FOOD

MADE OF FRIED PLANTAINS SEASONED WITH
SPICES. IT IS OFTEN SERVED AS A DISH WITH
RICE AND STEW OR ALONE AS A VEGETARIAN
GHANA DESSERT OR SNACK.
4-6 plantains, ripe but not past ripe, peeled and cut 1 teaspoon salt
into bite-sized cubes 2 tablespoons water
1-2 teaspoon Cayenne pepper or ½ teaspoon of Palm oil or vegetable oil to fry
red-pepper
½ teaspoon peeled grated fresh gingerroot

1. Grate and mix ginger root, pepper, and salt in water.

2. Toss plantain and spice mixture together in a bowl.
3. Using a deep skillet, heat oil (it needs to be deep enough to allow plantains to float) to 350 degrees. Fry
plantains, turning once, until golden brown on both sides.)
4. Drain plantains on paper towels and keep in warmed oven until all the plantains are fried.

TIP: Don’t fry them all at once; they should not touch each other while frying.

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At One with Food: Recipes for African and Caribbean Cuisine

PUFF PUFF A TRADITIONAL NIGERIAN DELICACY LIKE

A DEEP-FRIED DOUGHNUT. A “MUST HAVE”
SNACK WHEN PREPARING FOOD FOR PARTIES
THAT CAN BE SERVED AS AN APPETIZER OR
NIGERIA DESSERT WITH ANY MAIN COURSE.
2 cups warm water ½ tablespoon salt
2¼ teaspoons active dry yeast (1 packet) Oil for deep frying
3½ cups flour
½ – ¾ cup sugar

1. Mix salt, sugar, water, and yeast. Set aside for 5 minutes.
2. Add flour and mix.
3. Let the mixture rise for approximately 1-2 hours.
4. In a large, sauce pan pour vegetable oil into a pot, until it is at least 3 inches (or about 5 centimeters) high (too
little will result in flatter balls), and place on low heat.
5. Test to make sure the oil is hot enough by putting a ‘drop’ of batter into the oil. If it is not hot enough, the
batter will stay at the bottom of the pot rather than rising to the top.
6. When the oil is hot enough, use a spoon to dish up the batter, and another spoon or spatula to drop it in the oil,
sort of in the shape of a ball.
7. Fry for a few minutes until the bottom side is golden brown.
8. Turn the ball over and fry for a few more minutes until the other side is golden brown.
9. Use a large spoon to take it out of the oil. Place them on napkins right away to soak up some of the excess oil.
10. If desired, you can roll the finished product in table sugar or powdered sugar to make it sweeter

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At One with Food: Recipes for African and Caribbean Cuisine

FESTIVAL A SWEET FRIED MAIZE COMFORT FOOD.

A STREET FOOD TRADITIONALLY EATEN
DUMPLINGS ALONG WITH ESCOVITCH FISH OR OTHER
JERK MEATS ON THE BEACH.
JAMAICA
3 tablespoons sugar 1 ½ cups flour
1 teaspoon baking powder 3 tablespoons cornmeal
1 teaspoon vanilla ½ cup water
About 3 cups of veg oil for frying. ½ teaspoon salt

1. In a large bowl sift in the flour and baking powder, then add the cornmeal, sugar and salt. Whisk to mix the
ingredients.
2. Pour in the vanilla and start adding the water a little at a time as you whisk everything around. (As it stars to
take the shape of dough, you will need to get your hands in there and start kneading. If you find that the ½ cup
of water was not enough, use a little more. The idea is to work it for 5-7 minutes, until you have a well-formed
dough ball that’s firm dough and slightly sticky. Cover with plastic wrap or a tea towel and allow the dough to
rest for about ½ hr.)
3. Dust a work surface with flour and divide the dough ball into 8 equal parts.
4. Using your hands, form each piece into a cigar shape 4-6 inches long or into a ball about one inch thick. Try not
to make them too thick (they will increase in size as they fry.)
5. Heat the vegetable oil on medium and then gently add the shaped dough into the pan.
6. Allow to cook for about 2-3 minutes before you flip them over. (In total, you’ll probably need between 5-6
minutes for each to be fully cooked.)
7. Use a paper towel to drain off the excess oil after they’re cooked.

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MANDAZI
A.K.A. AN AFRICAN DOUGHNUT WITH A SWEET TASTE THAT CAN BE
DIFFERENTIATED WITH THE ADDITION OF VARIED INGREDIENTS.
MANDAZI ARE FREQUENTLY MADE IN TRIANGULAR SHAPES AND WITH
THE ABSENCE OF FROSTING AND GLAZE, ARE TYPICALLY LESS SWEET
THAN UNITED STATES STYLE DOUGHNUTS. MANDAZI CAN BE EATEN
WITH ALMOST ANY FOOD OR DIPS OR SIMPLY AS A SNACK!
TANZANIA
1 egg, beaten 2 tablespoon. butter, melted
½ cup sugar 2 cups white flour
½ cup milk 2 teaspoon. baking powder

1. Bring all ingredients to room temperature before mixing them together.

2. Mix all the ingredients together, adding more flour if necessary. The dough should be soft, but not sticky.
3. Roll the dough on a lightly floured board until it is about ¼ inch think.
4. Cut into triangles and fry in hot oil. Fry until both sides are golden brown.
5. Remove mandazi from oil and drain on paper towels or newspaper.

TIP: Mandazi are best served warm.

VARIATIONS:
* Sprinkle some powdered sugar over the hot mandazi.
* Put some white sugar into a bag, add a couple mandazi, and shake the bag to cover the mandazi with sugar.
* Add about a ½ teaspoon of cinnamon, ginger, all-spice, or cardamom to the dough or a combination of these
spices to total a ½ teaspoon.
* Use a circular donut cutter to make mandazi in the shape of traditional donuts.
* Substitute pineapple, orange, or lemon juice for the milk.
* Add some shredded coconut to the dough.
* Add ground peanuts or ground almonds to the dough.
* You may substitute 1 teaspoon dry yeast for the 2 teaspoons baking powder. You will want to allow the
mandazi to rise before cutting shapes and frying.

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