Cheap and Easy Recipes from Africa

Africa, often in the news for its political dramas, genocides, drought, AIDS epidemics, corrupt leaders and the Football World Cup. A continent of spectacular landscapes, vibrant communities and beautiful beaches. But how many people ever hear in the news about the great food Africa has to offer the world? With so many people below the poverty line, meals have to be cheap and easy to make, recipes for those on a budget. Entertaining is easy when cooking African food, you can cook for a whole army of guests on a limited budget. Why not be brave, and try some authentic African cuisine?

Recently, I was very privileged to be able to undertake a mammoth overland trip with my fourteen year old daughter. In nine days I drove 5625km and traveled through four countries. I got to sample some great African food along the way. The end of the week, I leave for my return trip, heading back to my other mountain, Kilimanjaro. This got me thinking about writing a travel guide about my experiences. I guess, not many single mothers with their teenage daughter attempt a trip of this magnitude, and as most guide books are written by men, I thought I'd write one from a woman's point of view. Explaining where to find good toilets along the way and so on. I also thought I'd pepper the book with random factoids as I'm definitely a random useless factoid gatherer. But most importantly, I thought I'd include some recipes from every country I travel through on my Great Mountain to Mountain Safari. When I mentioned my idea on Facebook, Cris from Hubpages immediately offered to design my cover. So if you take a look at the picture on the top, that's Cris's very own design using photos I took along the way.

Well, I thought I'd share the recipes I gathered with the world. Seriously, you need to sample some African food, with most of us tightening the belt and cutting down on costs, these recipes are just what we need to beat inflation and balance the budget. So, be a devil and give them a try. These recipes are from Tanzania, Zambia, Botswana, South Africa, Zimbabwe and Malawi.

Recipes

Kilimanjaro to Table Mountain

Tanzania

Nyama Stew

This easy to make delicious stew will have your mouth watering as the sensational cooking smells seep up your nostrils. It serves 4-6, but is so tasty you might want to double up as everybody will want seconds!

Ingredients

2 tablespoons cooking oil

500g beef cut into cubes

1 large onion cut into rings

6 tomatoes finely chopped

1 cup coconut milk

1 tablespoon finely chopped coriander leaves

1 chilli finely chopped

Salt and pepper to taste

Method

1. Heat the oil in a pot with a lid. Brown the beef and the onion rings

2. Throw in the rest of the ingredients and leave to simmer for about 45 minutes on a low heat until the meat is cooked and falling apart.

3. Serve with a hefty spoonful of Mataha.

Mataha

This is a great variation on the old mashed potato recipe. It serves 4-6 and is great with stews and casseroles.

Ingredients

2 cups fresh or frozen peas

2 cups corn from the cob

5 potatoes

2 tablespoons cooking oil

Salt and pepper to taste

Method

1. Boil vegetables separately until cooked.

2. Mash the potatoes.

3. Put the cooking oil into a frying pan, and add the peas, corn and mashed potato.

4. Heat through and mix until all the ingredients are mashed together.

5. Serve with your meat dish.

Zambia

Futari

This great dish goes well with a barbecue and will help build your reputation as the BBQ specialist in your area. It serves 8, so invite all your friends!

Ingredients

6 cups water

2kg peeled and thinly sliced sweet potatoes

Salt to taste

Peanut Sauce

4 cups ground peanuts

1 cup hot water

Method

1. Boil the slices of sweet potato in the water.

2. Drain the cooked sweet potato slices and arrange the slices in a greased baking dish.

3. Season with salt.

4. Make your peanut sauce by mixing the ground peanuts together with the cup of boiling water in a small bowl.

5. Pour the sauce on the sweet potatoes.

6. Bake at 180 degrees Celsius or 350 degrees Fahrenheit for 15 minutes.

Imphwa

Especially for the vegetarians out there, see – I didn’t forget you! This dish is great with rice or maize meal porridge. It serves 8.

Ingredients

2 cups water

3 onions coarsely chopped

3 tomatoes diced into cubes

3 cups diced brinjal

½ teaspoon chilli powder

½ teaspoon turmeric

Salt and pepper to taste

Method

1. Boil the onions and tomatoes in the water and then let it simmer for about 10 minutes.

2. Add the rest of the ingredients and give it a stir.

3. Cook for a further 20 minutes.

Botswana

Seswaa

A different way of presenting meat and great for developing biceps. Make sure you have a meat mallet handy. This serves 6 and is eaten with rice or maize meal porridge and morogo.

Ingredients

1kg brisket

Water

1 large onion coarsely chopped

Salt and pepper to taste

Method

1. Place all ingredients in the water and boil for about 2 and a half hours until the meat is soft. Keep checking that you have water in your pan so you don’t cremate your brisket.

2. Drain the liquid into a cup. You can use this to make a gravy later.

3. Get the meat mallet and pound the life out of the cooked brisket, until either you get a cramp in your bicep or the meat becomes flaky.

4. Remove the bones as they reveal themselves.

5. The dish is ready to serve.

Morogo

You’ll find that all over Africa they make similar dishes to the Botswana Morogo, but they use leaves from different plants. In Botswana they tend to use sun-dried bean leaves, in Zambia leaves from the sweet potato plant, in Tanzania leaves from some wild plant called mchicha which I always thought was spinach but apparently it’s not. So if you grow your own vegetables, you can experiment with the plant leaves to make your own Morogo, otherwise just use spinach leaves.

Ingredients

1kg chopped leaves

2 onions coarsely chopped

½ cup water

1 tablespoon cooking oil

Salt and pepper to taste

Method

1. Place the chopped leaves and chopped onion into a saucepan.

2. Add the water and cooking oil.

3. Boil for 15 minutes, taking care to stir continuously.

4. Season with salt and pepper and it’s ready to serve.

South Africa

Inkukhu Nembotyi

This dish is traditionally served with umngqusho, which is broken or stamped corn kernels mixed with an equally amount of sugar beans. The stamped corn kernels are called samp. While umngqusho is tasty, it is a mission to cook, and frankly I never have the time. The samp and beans have to be soaked overnight and then boiled and left to simmer for two hours. So, if you have time constraints like me, serve with rice or maize meal porridge. This dish serves 4-6.

Ingredients

2 cups cooking oil

1 onion finely sliced

3 deboned chicken breasts cut into strips

1 teaspoon ginger

1 teaspoon garlic powder

1 teaspoon masala

1 cup green beans

1 cup chicken stock

Salt and pepper to taste

Method

1. Heat the oil and fry the onion until golden brown.

2. Add the chicken strips and fry until soft.

3. Add seasonings and spices.

4. Add the whole green beans and chicken stock.

5. Simmer gently until cooked through.

Peri Peri Chicken Livers

This is a classic South African starter, served with toast fingers. Easy to make and very tasty. The secret is in the sauce. If you can’t get your hands on brandy, then use sherry.

Ingredients

250g chicken livers

1 large onion cut into rings

2 tablespoons cooking oil

2 teaspoons peri peri spice, or cayenne pepper

Salt to taste

½ cup brandy

Method

1. Heat the oil in a frying pan and brown the onions.

2. Add the spices and mix together with the golden brown onions.

3. Add the chicken livers and mix together, making sure it doesn’t stick to the bottom of the frying pan.

4. Add the brandy and let it simmer until the livers are cooked through.

Table Mountain to Kilimanjaro

Zimbabwe

Pumpkin in Peanut Sauce

Very yummy and easy to make. Great as a side dish. Serves 4.

Ingredients

½ cup water

½ pumpkin peeled and cut into small cubes

4 tablespoons peanut butter

Salt to taste

Method

1. First boil the water in a pot then add the pumpkin cubes.

2. When pumpkin is soft and you can easily test its softness with a fork, add the peanut butter.

3. Stir the pot contents together.

4. Pour out excess water and mash.

Sadza

Maize meal porridge is a staple in many African countries. It looks and tastes the same but goes by different names. Sadza in Zimbabwe, Ugali in Tanzania, Nshima in Zambia and Malawi, Pap or Putu in South Africa. The stiffness of the porridge depends on how much water you add. For a softer porridge suitable for breakfast, use double the amount of water. One thing you have to make sure of though, is that the cooking heat is just right. Too hot and the porridge will burn, so stir continuously. Although there are some who are of the opinion, that you pour the maize meal in the middle of the pot in a cone shape and just leave it to cook on a very low heat without stirring. I’m including a microwave recipe as well. That way you don’t have to watch for burning.

Ingredients for 6-8 people

5 litres water

Salt to taste

2 cups maize meal

Method

1. Boil the water and add the salt.

2. The next step can be done in two different ways. Either gradually add the maize meal stirring all the time until it is well mixed with the water. Or, mix the two cups of maize meal with some of the water to make a thin paste and then add that to the boiling water.

3. Cover and cook over a low heat until cooked through. Give it a stir every now and then to prevent it from sticking to and burning on the bottom. You know it’s done when it starts to pull away from the sides and forms a ball in the middle of the pot.

Microwave Sadza Recipe for 3-4 people

Ingredients

1 cup maize meal

2 cups boiling water

1 tablespoon butter

Salt to taste

Method

1. Pour the boiling water into a large microwave proof bowl.

2. Dissolve the salt in the water. Slowly add the maize meal to the water, stirring all the while.

3. Add the butter.

4. Microwave on high for 3 minutes. Take it out and give it a decent stir. The sadza should be starting to thicken nicely.

5. Microwave again for another 3 minutes. Take it out and stir it, adding a little more water if necessary.

6. Cover with a lid and do a few more 3 minute sessions, followed by a quick stir and more water if necessary. As soon as it resembles mashed potato it is done. Leave the bowl to stand for about 2 minutes with the lid on before you serve the sadza.

Zambia

Nkuku

This easy to make chicken dish is great to put in a pot and forget about while you plan your next holiday. It serves 8-10 people.

Ingredients

3kg chicken

½ cup cooking oil

1 large onion coarsely chopped

2 large tomatoes cubed

Optional kalembula (sweet potato leaves) or something else resembling spinach

2 cups water

1 red chilli finely chopped

1 jar peanut butter

Salt and pepper to taste

Method

1. Cut the chicken into portions and season with salt and pepper.

2. Heat the oil and cook the chicken until brown.

3. Add in the coarsely chopped onion.

4. Stir in the tomatoes and leafy vegetables. Mix well.

5. Add the water and turn down the heat, letting it all simmer for about 30 minutes.

6. Empty the jar of peanut butter into a small bowl and add enough boiling water so that you make a smooth runny paste.

7. Add your peanut butter paste and chopped chilli to your pot of chicken stew. Mix well and let it simmer for another 20 minutes.

8. Serve hot with rice or maize meal porridge.

Malawi

Mbatata

This delicious low cost meal is perfect for those on a limited budget or wanting an alternative to lasagne.

4 tablespoons cooking oil

2 large sweet potatoes, peeled and sliced thinly

1 bunch spring onions finely chopped

500g minced meat

4 tomatoes cut into cubes

1 small tin tomato paste

1 tablespoon vinegar

Salt and pepper to taste

Breadcrumbs

Cheese Sauce Ingredients

2 tablespoons butter or margarine

1 tablespoon flour

1 cup milk

¼ cup grated cheese

Method

1. Put 3 tablespoons of the oil in a frying pan and fry the sweet potatoes until golden brown. Remove them and put them on a plate so long until later.

2. Put the last tablespoon of oil into the frying pan, add the onions and fry them until they are soft and translucent.

3. Add the mince and brown it.

4. Add the tomatoes, tomato paste, vinegar and seasoning. Simmer for half an hour.

5. While it’s simmering, prepare the cheese sauce. Melt the butter in a saucepan, add the flour and stir until mixed with the butter. Add the milk and stir until it thickens nicely. Add the cheese and mix it in so that it melts. Remove from the heat.

6. Grease a large ovenproof dish and arrange layers of sweet potatoes and the mince mixture as you would a lasagne.

7. Pour the cheese sauce on the top and sprinkle with the breadcrumbs.

8. Bake at 180 degrees Celsius or 350 degrees Fahrenheit for 45 minutes.

Masamba cakes

This is a fantastic snack to serve while watching sport on the TV or waiting for the meat to cook on the barbecue. So easy to make, you can even get your children to knock these up for you. Serves 8.

Ingredients

1 bunch spinach finely chopped

1 cup cooked macaroni

2 eggs

2 cups breadcrumbs

½ teaspoon sugar

½ cup cake flour

4 tablespoons margarine/butter

Salt and pepper to taste

Water

Oil for frying

Method

1. Boil the spinach until cooked.

2. Mix the cooked macaroni with the spinach.

3. Add 1 of the eggs, half the breadcrumbs, seasoning and sugar.

4. Mix and make flat cakes by hand.

5. In another small bowl, mix the remaining egg with the leftover breadcrumbs.

6. Dip the flat cakes into the flour and then into the egg and breadcrumb mixture.

7. Fry the masamba cakes until cooked through.

8. Serve with a salsa dip or tomato and onion relish.

Tanzania

Supuya Papai

This unusual soup can be served hot or cold and is guaranteed to make you feel as if you are living in the tropics.

Ingredients

1 medium firm papaya

1 teaspoon butter

1 large onion finely chopped

500ml stock

Salt and pepper to taste

1 cup cream

1 teaspoon fresh chopped chives

Method

1. Peel the papaya and cut it into pieces.

2. Heat the butter and fry the papaya and onion without letting it brown.

3. Add the stock and seasoning and let it simmer until the papaya is soft.

4. Pour everything into a blender and blend it until smooth.

5. Add half the cream and mix it in thoroughly.

6. If serving cold, put it in the fridge to get cold and pour on the remainder of the cream and sprinkle the chopped chives on as a decoration just before serving.

7. If serving hot, pour the mixture from the blender back into the pot and simmer until hot.

8. Add the rest of the cream and sprinkle on the chives before serving.

Samaki Wa Nazi

Absolutely scrumptious, this tasty fish curry will have you crying out for more.

Ingredients

1kg firm fish

Salt and pepper to taste

3 tablespoons cooking oil

1 medium onion sliced into rings

2 cloves of garlic crushed or finely chopped

1 tablespoon curry powder

2 tablespoons tomato paste

2 red chillies finely chopped

Juice from ½ lemon

500ml coconut milk

Method

1. Season the fish with salt and pepper.

2. Heat the oil in a pan and brown the fish.

3. Remove the fish and keep it warm for the moment.

4. Use the same oil to fry the onion until brown.

5. Add the garlic, curry powder, chillies and lemon juice.

6. Mix well and stir while it cooks for two minutes.

7. Add the coconut milk and stir until it boils.

8. Put the warm fish into the mixture and simmer for about ten minutes.

9. Serve with rice.

Follow me on Facebook or my blog