Africa is home to leafy greens, root vegetables, mashed tubers and beans, and many different plant crops across its lands. In Central and Western Africa, traditional meals were often based on hearty vegetable soups and stews, full of spices and aromas, poured over boiled and mashed tubers or grains. In Eastern Africa, whole grains and vegetables are the main features of traditional meals, especially cabbage, kale and maize (cornmeal). In the Horn of Africa, where Ethiopia and Somalia are found, traditional meals are based on flatbreads like injera (made out of teff, sorghum or whole wheat) and beans blended with spices, like lentils, fava beans and chickpeas. Today, many meals in the Horn are still prepared in halal style meaning that they include no pork, no alcohol, and meat only from animals who have died on their own. Across Africa, couscous, sorghum, millet and rice were enjoyed as the bases of meals, or as porridges and sides. Watermelon and okra are both native to Africa, and many believe that cucumbers are too. Beans were eaten in abundance everywhere, especially black-eyed peas, which were often pounded into a powder for tasty bean pastes seared as fritters.
African American cuisine has been called “food to fall in love with.” Much of early African American cooking was influenced by both French and Spanish cuisines and intertwined with Southern cooking to co-brand some of its major staples. The majority of traditional African American foods came straight from the garden. Cabbage, okra, tomatoes, peppers, and greens were abundant, including dandelion, mustard, collards, and turnip greens. Pickling vegetables was a popular way to preserve food; pickled beets, radish, cabbage, carrots, and cucumbers were enjoyed–and the list goes on! Louisiana’s Creole cooking has its roots in French, Spanish and Haitian cuisines, with a common base called “The Holy Trinity”: celery, onions and red bell peppers all equally chopped–which is at the heart of Louisiana’s popular Gumbo soup. Traditional Low Country cooking, from South Carolina and Georgia’s coast, features oysters, crabs, shrimp, sweet potatoes, Hoppin’ John, and rice.
The West Indies and Caribbean Islands bring tropical accents and various kinds of seafood to the African Heritage Diet Pyramid. Approximately 23 million people of African descent live in the Caribbean. Here, we find French, African, and Spanish culinary influences. Surrounded by ocean, traditional African-Caribbean fare included a variety of seafood, like salt fish and conch; tropical fruits, like papaya and guava; rice and peas dishes, typically featuring pigeon peas or red beans. Coconut milk, breadfruit, callaloo, yams, plantains, annatto and pumpkins are all found in the Caribbean islands. In the southern parts of the Caribbean, roti is a popular flatbread, primarily made from whole wheat flour, which can be filled with curried vegetables and shrimp, or bean dishes, as a warm, soft roll-up.
There are an estimated 100 million people of African descent living in South America, with a large majority in Brazil. The same African Heritage staple-dishes are found here: soups and stews are very popular, as are rice and beans, and tubers like yucca and cassava. Okra, peanuts, squashes and plantains appear on many plates, as do fruits and fruit juices like mangoes and guava. A few favourite ingredients are red snapper, avocado, cilantro, and tapioca. Native American roots are seen in their corn/maize use, and their tamales that combine peas, carrots, potatoes, rice, and various spices as fillings. Moqueca Baiana is a popular traditional dish of Brazil. It is a seafood stew with prominent African roots made using palm oil, coconut milk, shrimp and crab, onions, garlic, peppers, tomatoes, and cilantro.