Category: Recipes for African and Caribbean Cuisine

GHANA WAAKYE Recipe 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 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 Source website African-and-Caribbean-Recipes.pdf

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

SENEGAL MAFE Recipe 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 ½ cup peanut butter 2 cups stock (your choice, preferably unsalted) 2 tablespoons canola oil 1 cup chopped onion 4 garlic cloves, minced 2 lbs. beef stew meat, trimmed and cut into 1 and ½ inch cubes salt and pepper 2 cups tomatoes, peeled and diced (or one 14 and ½ oz. can of diced tomatoes with liquid) 1 sprig thyme 1 bay leaf 1 cup green bell pepper, peeled, seeded and chopped 1 cayenne pepper, seeded and chopped 1 cup carrot, peeled and chopped 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 Source website African-and-Caribbean-Recipes.pdf

MOROCCO LENTIL SALAD Recipe A DISTANT COUSIN OF TABBOULEH, THIS COLD LENTIL SALAD IS A HEALTHY VEGAN OPTION LOADED WITH PROTEIN POWERED LENTILS AND AMAZING SPICES. SERVE CHILLED FOR DINNER PARTIES, POTLUCKS, OR ENJOY ALONE 1 ¼ cups green lentils 1 small onion, sliced in half 3 whole cloves 5 cups water ¼ cup fresh lemon juice 2 teaspoons olive oil 1 teaspoon dried mint 1 teaspoon ground cumin ½ teaspoon ground coriander ½ teaspoon salt ½ teaspoon minced garlic 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. Source website African-and-Caribbean-Recipes.pdf

NIGERIA MOIN MOIN Recipe 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. 1 ½ cups black eyed beans ½ Medium onion (chopped) 1 chopped red bell pepper 1-2 Scotch bonnet pepper 2 boiled and de-shelled eggs sliced 2 Raw eggs 1 tablespoon ground crayfish 3 tablespoons palm oil 3 tablespoons melted butter (optional) 1 bouillon cube (Maggi) Salt (to taste) 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. Source website African-and-Caribbean-Recipes.pdf

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

ETHIOPIA ATAKILT WAT Recipe A SIMPLE, EASY-TO-MAKE, AND INEXPENSIVE HEALTHY VEGAN DISH BURSTING WITH FLAVOR. MADE FROM CABBAGE, CARROTS, AND POTATO, ATAKILT WAT HAS A FLAVOR PROFILE ALL ITS OWN. SERVE WITH OTHER ETHIOPIAN DISHES, RICE, AND INJERA FLATBREAD! 1 head green cabbage 1 onion 5 potatoes 3 carrots 1 tablespoon turmeric 1 tablespoon curry powder 1 teaspoon cumin ¹⁄3 cup olive oil salt and pepper 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. Source website African-and-Caribbean-Recipes.pdf

PUERTO RICO MOFONGO Recipe 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 4 Green plantains, peeled and cut into rounds on the diagonal 3 tablespoons of Olive oil 3 to 5 cloves of minced Garlic 1 Cup of Pork cracklings (chicharrones) Salt – to taste 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. Source website African-and-Caribbean-Recipes.pdf

UGANDA CURRY POTATOES Recipe CURRY POTATOES ARE A POPULAR AND EASY TO MAKE UGANDAN SIDE DISH. SERVE IT HOT WITH GRILLED CHICKEN OR A MEAT STEW. THE SPICINESS OF THIS DISH A PERFECT CONTRAST TO A SWEETER MARINADE 2 lbs. red potatoes, washed, cut into 1 inch cubes, and parboiled in salted water till almost, but not quite tender (Boil water, add potatoes, cook about 4 minutes, drain, rinse with cold water) 4 tablespoons vegetable oil 1 medium onion, chopped 1 large clove garlic, minced ½ teaspoon ground turmeric 1½ cups of water ¹⁄8 teaspoon ground cayenne ¼ teaspoon ground cinnamon ½ teaspoon ground coriander 1 tablespoon tomato paste 2 teaspoons lemon juice 4 tablespoons fresh parsley, minced Salt to taste 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. Source website African-and-Caribbean-Recipes.pdf  

EAST AFRICA CHAPATI Recipe 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. 5 cups all-purpose flour (not self-rising) 2 cups warm water 1 ½ teaspoon Salt ½ cup Canola/Vegetable oil (heated then cool down) You will not use all of it. 2 cups Extra flour for kneading 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 Source website African-and-Caribbean-Recipes.pdf