Healthy African Recipes

Find healthy, delicious African recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Moroccan Kidney Bean & Chickpea Salad

Rating: 4 stars
4
The bold flavors of the lemon-cumin dressing in this healthy bean salad recipe make it a wonderful side dish to grilled beef and lamb, yet it's also a stellar meatless main when served with whole-wheat couscous.
By Katie Webster

Moroccan Chicken Tagine with Apricots & Olives

Rating: 4 stars
1
This healthy chicken stew is full of warming, spicy flavor thanks to ras el hanout, an aromatic Moroccan spice blend. You can find it in well-stocked grocery stores--or substitute 1/2 tsp. each ground cumin and ginger and 1/4 tsp. each ground cinnamon, coriander and allspice.
By Breana Killeen

Slow-Cooker Moroccan Lentil Soup

Rating: 3.9 stars
25
Like most soups, this Moroccan lentil soup recipe gets better with time as the complex seasonings have time to develop. Make it a day ahead if you can--this easy slow cooker/crock pot recipe variation makes it a cinch to get the soup cooking while you do other things.
By Joyce Hendley

Moroccan-Style Stuffed Peppers

Rating: 3.77 stars
10
Aromatic savory-and-sweet stuffed peppers are a satisfying supper, thanks to lean beef, brown rice and bell pepper in each bite. Serve with rainbow chard sautéed with olive oil, garlic and parsley.
By David Bonom

Moroccan Baked Cod & Vegetables with Chermoula Sauce

Rating: 4.5 stars
2
In this easy and healthy cod recipe, vegetables and fish are roasted on a sheet pan, then topped with chermoula--a classic Moroccan sauce made of lemon juice, garlic, paprika and fresh herbs. Ras el hanout is a Moroccan spice blend available at well-stocked supermarkets and online.
By Amy Riolo

Spicy Chicken and Snow Pea Skillet

Chock-full of nutrients, snow peas shine in this 20-minute, harissa-sauced, one-pot meal that feeds the whole family. Harissa is a North African hot chile paste--use just a teaspoon if you prefer a mild flavor.
By Diabetic Living Magazine

Moroccan Vegetable Soup (Chorba)

Rating: 4.81 stars
6
Hearty with chunks of beef or lamb, plenty of vegetables and a bit of pasta, this Moroccan soup gets its rich, golden-orange color from turmeric.
By Kitty Morse

Egyptian Lentil Soup

Rating: 5 stars
1
Use red, yellow or even brown lentils to make this iconic and super-simple Middle Eastern soup. Skip green or black lentils, which won't soften enough to puree smoothly. (Recipe adapted from Zooba Restaurant.)
By EatingWell Test Kitchen

Green Shakshuka

Shakshuka, or eggs poached in an aromatic tomato sauce, is a fast, one-pan breakfast staple in Northern Africa and Israel. This healthy recipe features spinach, herbs and tomatillos. Garnish with a touch of harissa--a fiery chile paste--and dip some toasted whole-grain country bread into the jammy yolks.
By Carolyn Malcoun

Moroccan-Style Stuffed Peppers for Two

Rating: 4.5 stars
2
Aromatic savory-and-sweet stuffed peppers are a satisfying supper, thanks to lean beef, brown rice and bell pepper in each bite. And this recipe makes just enough for two. Serve with rainbow chard sautéed with olive oil, garlic and parsley.
By David Bonom

Gomen (Ethiopian-Style Collard Greens)

These collards can be served as a vegan main dish or as a hearty side. If possible, serve with injera, the traditional crepe-like bread common in Ethiopia (see Associated Recipe).
By Fetlework Tefferi

Sweet Potato-Peanut Bisque

Rating: 4.5 stars
23
This satisfying vegetarian sweet potato soup is inspired by the flavors of West African peanut soup. We like the added zip of hot green chiles, but they can sometimes be very spicy. It's best to take a small bite first and add them to taste. Try chopped peanuts and scallions for a different garnish. Serve with a mixed green salad with vinaigrette.
By Nancy Baggett
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Inspiration and Ideas

6 Authentic Ethiopian Recipes to Make at Home

6 Authentic Ethiopian Recipes to Make at Home
Bring the flavors of Ethiopian cuisine into your kitchen with these authentic recipes from chefs like Fetlework Tefferi and Alganesh Michael.
11 Healthy Moroccan-Inspired Recipes to Make at Home

11 Healthy Moroccan-Inspired Recipes to Make at Home
From soups to tagines, these recipes are packed with fruit and vegetables to create a satisfying meal.
14 Recipes to Make with Harissa

14 Recipes to Make with Harissa
Fossolia (Ethiopian-Style Green Beans)

Fossolia (Ethiopian-Style Green Beans)
Kefta

Kefta
Rating: Unrated
1
Injera (Ethiopian Flatbread)

Injera (Ethiopian Flatbread)

Moroccan Lentil Salad

Rating: 4.5 stars
2

This healthy date, carrot and lentil salad recipe is flavored with a spiced preserved-lemon dressing. While most salads taste best when freshly assembled, lentil salads appreciate time for the flavors to marry so try to make it at least a few hours ahead if you can. Bring the salad to room temperature before serving and adjust salt if needed.

All Healthy African Recipes

Squash, Chickpea & Red Lentil Stew

Rating: 3.59 stars
15
Modeled on North African stews, this aromatic vegetarian main course can be served over brown rice or steamed spinach.
By EatingWell Test Kitchen

Slow-Cooker Moroccan Chicken, Vegetables & Couscous

Loaded with chicken, onion, butternut squash, apricots, chickpeas and couscous, this slow-cooker recipe is not only bursting with color and texture, but it's also packed with protein and a host of vitamins and even contains a dose of fiber.
By Cooking Light

Egyptian Edamame Stew

Rating: 4.25 stars
13
A riff on the Egyptian classic ful medames, a highly seasoned fava bean mash, this version is made with easier-to-find edamame. Edamame (fresh green soybeans) have been shown to lower LDL cholesterol. They can be found shelled in the freezer section of well-stocked supermarkets. This stew is great served with couscous, bulgur or warm whole-wheat pita bread to soak up the sauce.
By EatingWell Test Kitchen

Spicy Tunisian Grilled Chicken

Rating: 4.5 stars
2
This spicy rub of coriander, caraway and hot pepper is lovely on grilled chicken, as we use it here, or try it on pork tenderloin or salmon. If you prefer your food less spicy, reduce the amount of crushed red pepper.
By EatingWell Test Kitchen

Ethiopian-Spiced Chicken Stew

Rating: 3.67 stars
9
This chicken stew, generously seasoned with the Ethiopian spice mix berbere, is loaded with tomato and red lentils. Depending on brand, berbere spice blend can be rather spicy. For a less spicy stew, start with 3 tablespoons spice blend rather than 5.
By Jim Romanoff

Moroccan Lamb Tagine

Rating: 5 stars
1
A tagine is a Moroccan stew that is named after the earthenware dish it is cooked in. We use a slow cooker for this tasty version, which features lamb, sweet potatoes, dates and olives.
By Diabetic Living Magazine

Moroccan Chickpea-Stuffed Acorn Squash

Rating: 4.5 stars
3
Think of this healthy vegetarian side dish recipe as a meatless tagine served in a squash bowl. Kabocha, sweet dumpling or carnival squash make good alternatives to acorn squash. To make this side a hearty vegetarian meal, serve 2 halves each.
By Raghavan Iyer

Gochujang-Glazed Cod & Broccolini Packets

Rating: 5 stars
2
Cooking in packets is a healthy and easy way to make moist fish with minimal cleanup. If you don't already have leftover cooked rice for this fish recipe, look for unseasoned cooked brown rice at the supermarket in shelf-stable packets near other grains or in the freezer section (defrost before using). Serve with sliced cucumbers and carrots tossed with a splash of rice vinegar.
By EatingWell Test Kitchen

Moroccan Bulgur & Pork Casserole

Rating: 3.2 stars
3
Fragrant with North African spices and made hearty with chunks of lean pork, this bulgur pilaf casserole recipe is ready to go in the oven in just 25 minutes. Vary the dish by substituting shrimp, Pacific cod fillets or chunks of boneless, skinless chicken thighs for the pork.
By Carolyn Malcoun

Moroccan-Inspired Chicken & Sweet Potato Soup

Rating: 5 stars
2
This healthy chicken soup recipe gets bold Moroccan flavor from sweet potatoes, cumin, cinnamon, cayenne pepper and a touch of fiery harissa. To get a homemade stock flavor using store-bought broth, we simmer bone-in chicken breasts in the broth before adding the rest of the soup ingredients.
By EatingWell Test Kitchen

Egyptian Lentils, Rice & Pasta (Koshari)

Rating: 5 stars
1
This kitchen-sink of a vegetarian dish was most likely invented in Egypt in the mid-1800s when Cairo was a major multicultural trade port, which could explain the similarities to Italian spaghetti as well as the Indian rice-and-lentil comfort food khichdi. Three toppings--a spicy tomato sauce (shatta), crispy onions and a garlicky vinegar (dakka)--are added to the koshari before serving, but in Cairo most people like them in separate bowls so they can season their bites one at a time. (Recipe adapted from Zooba Restaurant.)
By EatingWell Test Kitchen

Moroccan Chicken Thighs

These chicken thighs are seasoned with a spicy mixture of chili powder, cumin, ginger and cinnamon, then browned quickly in a skillet and baked in the oven. Serve this main dish with couscous and a vegetable for a delicious Moroccan-inspired meal.
By Diabetic Living Magazine

African Sweet Potato & Chicken Stew

Rating: 4.55 stars
11
In this African peanut and chicken stew recipe, nutrient-rich sweet potatoes and no-salt-added tomatoes keep this creamy stew healthy. To complete the bowl, the flavorful chicken stew is served over whole-wheat couscous seasoned with lime juice and chopped fresh cilantro.
By EatingWell Test Kitchen

Hasselback Moroccan Roasted Carrots

Take roasted carrots to the next level with this hasselback version of a vegetable-side favorite. Adding thin hasselback cuts to whole carrots not only allows more flavor to seep into the veggies, it also speeds up the cooking time.
By Carolyn Casner

Beans & Rice

Rating: 5 stars
1
The combination of whole-grain brown rice and fiber-rich beans makes this a nutritionally super side dish. And because we use instant brown rice and canned beans, it's also super-fast. Try it with pork or chicken, or sprinkle with cheese and wrap in a flour tortilla for lunch or a vegetarian supper.
By Patsy Jamieson

Doro Alicha (Chicken with Onions & Spiced Butter Sauce)

Rating: 5 stars
1
This milder version of the classic Ethiopian chicken stew, doro wot, trades hot berbere spice for a mild turmeric sauce heady with ginger and garlic. Serve with injera for mopping up the sides of the bowl.
By Fetlework Tefferi

Orange-Tomato Couscous with Chicken

Rating: 3.65 stars
10
This cinnamon- and cumin-spiked couscous with chicken takes its inspiration from Morocco. It's made mostly with pantry staples--all you have to pick up is some chicken thighs, a bunch of cilantro and an orange. The orange slices become tender after cooking--you can eat them skin and all. For a variation, substitute diced, boneless leg of lamb for the chicken. Serve with steamed green beans or a spinach salad.
By EatingWell Test Kitchen

Mediterranean Egg and Tomato Skillet with Pita (Shakshouka)

Shakshouka is a North African dish that is usually eaten for breakfast or lunch. Made up of tomatoes, onions, pepper, eggs and spices; this recipe is tasty and simple to make.
By Diabetic Living Magazine

Hawawshi (Egyptian Hot Beef Sandwich)

This hawawshi--a hot sandwich that's a favorite Cairo street food--is filled with ground beef, vegetables, herbs and spices and adapted to be made in a home panini press. If you don't have one, cook it in a skillet over medium heat with another skillet on top, weighted down with a few 15-ounce cans. (Recipe adapted from Zooba Restaurant.)
By EatingWell Test Kitchen

Kinche (Cracked Wheat)

This Ethiopian buttery grain porridge recipe is often served for breakfast, but you can also top it with other dishes like messer wot (spiced lentils) or gomen (Ethiopian-spiced collards) for lunch or dinner and eat it in place of the traditional flatbread, injera.
By Fetlework Tefferi

North African Spiced Carrots

Rating: 3.67 stars
3
The trinity of North African seasonings, cumin, coriander and paprika, lends exotic appeal to this simple carrot preparation.
By EatingWell Test Kitchen

Messer Wot (Spiced Lentils)

Rating: 4.5 stars
1
Red lentils get plenty of heat from berbere spice in this Ethiopian recipe. You can balance the heat by stirring in some chopped tomato before serving. Serve as a satisfying vegan side dish along with other traditional recipes, such as kinche (cracked wheat) and fossolia (Ethiopian-style green beans). And don't forget injera, a traditional crêpe-like bread common in Ethiopia. Look for berbere in specialty grocery stores or online.
By Fetlework Tefferi

Peanut & Shrimp Soup

This Moroccan-inspired soup is made with roasted butternut squash and tomatoes, flavored with creamy peanut butter, and topped with zesty shrimp and julienned carrots. It's a beautiful appetizer to serve to guests--and they'll love the taste!
By Diabetic Living Magazine

Kumquat Tagine

Rating: 5 stars
1
A tagine is a slow-cooked Moroccan stew (traditionally served over couscous)--but here it's quicker and (dare we say it?) tastier, thanks in large part to the bright spike of kumquats.
By EatingWell Test Kitchen
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