The rich flavors of African cuisine

Vegetarian Journal, April-June, 2008 by Peggy Rynk

THE RICHLY FLAVORED cuisines of Africa vary from region to region and from country to country. Some dishes are inherently vegan, while others can easily be made so by substituting ingredients such as tofu or beans for meat.

Many of the seasonings used in African cooking, including curry powder, cumin, turmeric, and ginger, are ones we're already familiar with and are likely to have on hand. It's the combinations of seasonings that set these cuisines apart in many delicious ways. Dishes such as Kenyan Vegetable Curry make use of a wide array of seasonings, while others, such as Rwandan Pinto Beans and Potatoes, use fewer.

Whatever dishes you decide to try, you're in for a rich experience of flavors that may make you wonder why you hadn't thought of them before--and wish that you had. Let's begin with a wonderfully flavorful lentil soup and work our way to dessert!

AFRICAN LENTIL SOUP
(Serves 5)

This satisfying soup is easy to put
together. Leftovers--if there are
any--can easily be reheated a day
or two later. The soup thickens in
the refrigerator; when reheating,
add just enough water to bring the
soup to the desired consistency.

2 Tablespoons canola oil
1/2-3/4 cup peeled, chopped carrots
3 cups chopped new potatoes, not peeled
  if the skins are good
1 1/3 cups peeled, chopped mild onions,
  such as Vidalias
3 large vegetarian bouillon cubes,
  enough to flavor 6 cups water
2-2 1/2 cups dried lentils, rinsed and
  drained
1 teaspoon garlic powder
1 1/2 teaspoons chili powder
1 teaspoon ground cumin
Salt to taste
6 cups water

Heat the oil in a 2 1/2-to 3-quart
saucepan. Add the carrots and
cook, stirring often, for approximately
10 minutes or until the
carrots begin to soften. Add the
potatoes, onions, bouillon, lentils,
garlic powder, chili powder,
cumin, and salt.

Stir in the water and bring to
a boil. Reduce to a simmer and
cook, stirring often, for 30-45 minutes
until the lentils fall apart and
the soup thickens. Ladle the soup
into individual bowls and serve
with flat bread, crackers, or lightly
toasted tortillas.

Total calories per serving:   240 Fat:  9 grams
Carbohydrates: 68 grams       Protein: 23 grams
Sodium: 1,232 milligrams      Fiber: 27 grams

PEANUT BUTTER STEW
FROM ZIMBABWE
(Serves 5)

The combination of these ingredients
is amazingly delicious.

One 14-ounce package firm tofu
2 Tablespoons canola oil
1 1/2 cups chopped green bell peppers
1 1/2 cups chopped yellow onions
1 Tablespoon minced fresh garlic
One 14 1/2-ounce can diced tomatoes,
 not drained
1/3 cup crunchy peanut butter
1/2 teaspoon salt
1/2 teaspoon chili powder
Dash cayenne
1 teaspoon ground red chipotle
1 1/2 cups frozen chopped collard greens

Drain and rinse the tofu. Pat dry,
and cut into 1/2- to 3/4-inch cubes.

Heat the oil in a 3-quart
saucepan. Add the green peppers,
onions, and garlic and saute for
approximately 3 minutes. Stir
in the tofu and continue to cook,
stirring gently, for approximately
10 minutes or so, keeping the
cubes as whole as possible.

Stir in all remaining ingredients
except the collard greens. Simmer
uncovered, stirring often, for 10-15
minutes. Stir in the collards and
simmer for 15 minutes longer or
until the collards are tender and
the flavors have blended.

Total calories per serving: 277   Fat: 18 grams
Carbohydrates: 18 grams           Protein: 15 grams
Sodium: 471 milligrams            Fiber: 4 grams

KENYAN VEGETABLE
CURRY
(Serves 6)

This dish calls for a rich variety
of seasonings.

1 teaspoon ground cumin
1/2 teaspoon ground turmeric
1 teaspoon curry powder
1 teaspoon garlic powder
1 teaspoon dry mustard
1 teaspoon ground ginger
1 teaspoon chili powder
1/2 teaspoon salt
2 Tablespoons canola oil
4 cups cubed russet potatoes, not peeled
  if the skins are good
Water as needed
1 1/2 caps diced yellow onions
One 15.5-ounce can garbanzo beans,
  not drained
3 1/2 cups frozen chopped collards

In a small bowl, combine the
cumin, turmeric, curry powder,
garlic powder, mustard, ginger,
chili powder, and salt. Set aside.

Heat the oil in a 10" skillet.
Add the potatoes and cook over
medium heat, stirring often, until
potatoes are almost tender. As the
potatoes cook, add water, a little
at a time, as needed to keep them
from sticking. Add the onions and
cook 2-3 minutes longer.

Blend in the seasonings, garbanzo
beans, and collards. Cook,
covered and stirring often, for 10
minutes. Add more water, one
Tablespoon at a time, as needed
to keep mixture from sticking.

Serve hot with warm bread.
Fresh melon cubes or orange
sections are perfect for dessert
following this dish.

Total calories per serving: 246    Fat: 6 grams
Carbohydrates: 44 grams            Protein: 9 grams
Sodium: 457 milligrams             Fiber: 8 grams

RWANDAN PINTO BEANS
AND POTATOES
(Serves 4 as a main dish or 8 as a side dish)

A hearty, filling dish with a savory
blend of flavors.

1 Tablespoon canola oil
1 cup chopped celery
1/2 cup chopped yellow onions
4 cups chopped russet potatoes, not peeled
  if the skins are good
3 1/2 cups cooked pinto beans (Canned beans
  that haven't been drained are fine.)
Water as needed
2 1/2 Tablespoons slivered garlic
Salt to taste
1-2 Tablespoons ground cumin, or to taste

Heat the oil in a 3-quart saucepan.
Add the celery and onions and
saute, stirring often, until celery
is almost tender.

Stir in potatoes and continue
to cook, again stirring often, until
potatoes are almost tender. Add the
beans to the potatoes. Add water,
a Tablespoon or so at a time, as
needed to keep ingredients from
sticking to the saucepan.

Add the garlic, salt, and cumin.
Cover and cook, stirring frequently
and adding more water as needed,
until potatoes are tender and mixture
is thick.

Total calories per main dish-sized serving: 330
Fat: 4 grams        Carbohydrates: 63 grams
Protein: 15 grams   Sodium: 910 milligrams
Fiber: 12 grams