Healthy African Recipes

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

Staff Picks

Moroccan-Inspired Chicken & Sweet Potato Soup

Rating: Unrated
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

Slow-Cooker Moroccan Lentil Soup

Rating: Unrated
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 Lentil Soup

Rating: Unrated
7
Like most soups, this healthy Moroccan lentil soup recipe gets better with time, so make it a day ahead if you can--or try our easy slow cooker/crock pot recipe variation.
By Joyce Hendley

Sweet Potato-Peanut Bisque

Rating: Unrated
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

Moroccan Vegetable Soup (Chorba)

Rating: Unrated
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

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 Chicken Tagine with Apricots & Olives

Rating: Unrated
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

Moroccan-Style Stuffed Peppers

Rating: Unrated
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 Kidney Bean & Chickpea Salad

Rating: Unrated
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

Kumquat Tagine

Rating: Unrated
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

Egyptian Lentil Soup

Rating: Unrated
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

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

Inspiration and Ideas

The Best Healthy Ethiopian Recipes to Make at Home

The Best Healthy Ethiopian Recipes to Make at Home

EatingWell's healthy Ethiopian recipes, including Kinche (cracked wheat), Gomen (Ethiopian collard greens), and Messer Wot (spiced lentils), are all you need for a delicious and authentic Ethiopian feast.
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)

Squash, Chickpea & Red Lentil Stew

Squash, Chickpea & Red Lentil Stew

Rating: Unrated
15
Moroccan Skirt Steak with Roasted Pepper Couscous

Moroccan Skirt Steak with Roasted Pepper Couscous

Rating: Unrated
4

Injera (Ethiopian Flatbread)

Fermentation gives injera an airy, bubbly texture and a slightly sour taste, which is key to the flavor. Serve with Ethiopian messer wot, doro alicha, gomen and/or fossolia.

All Healthy African Recipes

Ethiopian-Spiced Chicken Stew

Rating: Unrated
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

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

Slow-Cooker Moroccan-Spiced Chicken Stew

Rating: Unrated
1
The chicken, sweet potato and chickpeas all contribute to the nice textured bite of this slow-cooker stew. And the tomato broth takes it to the next level. When eating, you'll want to have a toasted baguette at the ready to soak it all up.
By Cooking Light

Egyptian Edamame Stew

Rating: Unrated
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

Salmon & Sweet Potato Buddha Bowls

Rating: Unrated
1
Harissa adds Moroccan flavor to this healthy grain bowl recipe without needing a long list of ingredients. Just 5 ingredients is all you need to get dinner (or a packable lunch) on the table in under an hour!
By Joy Howard

Moroccan Lamb Tagine

Rating: Unrated
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

Okra & Chickpea Tagine

Rating: Unrated
5
This quick and easy okra and chickpea stew is full of Moroccan flavors. The name “tagine” refers to the two-part, cone-shaped casserole dish in which countless slow-cooked Moroccan dishes are prepared. You don't need to prepare this in a tagine dish--it works well in a large saucepan--but if you have one, here's a chance to use it.
By Kitty Morse

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

Gochujang-Glazed Cod & Broccolini Packets

Rating: Unrated
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 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

Moroccan Lentil Salad

Rating: Unrated
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.
By Joyce Goldstein

Kefta

Rating: Unrated
1
Kefta, seasoned ground meat, is one of Morocco's most popular street foods. Traditionally, kefta is washed down with a glass of sweet mint tea. It's delicious served with ratatouille.
By Kitty Morse

African Sweet Potato & Chicken Stew

Rating: Unrated
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

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

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

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

Doro Alicha (Chicken with Onions & Spiced Butter Sauce)

Rating: Unrated
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

Egyptian Lentils, Rice & Pasta (Koshari)

Rating: Unrated
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 Baked Cod & Vegetables with Chermoula Sauce

Rating: Unrated
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

Moroccan-Style Stuffed Peppers for Two

Rating: Unrated
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

Messer Wot (Spiced Lentils)

Rating: Unrated
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

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

Honey-Harissa Pork Tenderloin with Saffron Freekeh & Zucchini

Rating: Unrated
1
In this 30-minute healthy dinner recipe, whole-grain freekeh cooks unattended while you finish the rest of the meal. Using baby vegetables cuts down on prep time because they can be cooked whole. Look for them near prepared and/or specialty vegetables. If you can't find them, use 4 cups sliced small zucchini or summer squash instead (1/2-inch-thick slices).
By EatingWell Test Kitchen
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