African Vegan Plantain Recipes for Delicious Healthy Meals

African cuisine is a vibrant tapestry of bold flavors, rich traditions, and wholesome ingredients. Among its treasures, the versatile plantain stands out as a staple beloved across the continent.

Whether fried, boiled, or baked, plantains bring a naturally sweet and hearty element to countless dishes. For those embracing a vegan lifestyle, African plantain recipes offer a delightful way to enjoy nutrient-rich meals that celebrate both culture and compassion.

In this post, we’ll explore several mouthwatering African vegan plantain recipes that are easy to prepare, packed with flavor, and perfect for any occasion. From crispy plantain chips to savory stews, these dishes highlight the versatility of plantains while keeping your meals wholesome and plant-based.

Ready to infuse your kitchen with the warmth of African flavors? Let’s dive into these incredible vegan plantain recipes that will soon become your favorites.

Why You’ll Love This Recipe

Plantains are not only delicious but also incredibly nutritious. They provide a great source of complex carbohydrates, fiber, vitamins A and C, and potassium.

These African vegan plantain recipes are simple to make, budget-friendly, and adaptable to different tastes and dietary needs.

Whether you’re looking for a quick snack or a hearty main dish, plantains can be transformed in many ways to satisfy your cravings. Plus, these recipes are perfect for those wanting to explore African flavors without the need for animal products.

You’ll love how easy it is to incorporate plantains into your weekly meal plans — and the rich, comforting flavors will have everyone asking for seconds!

Ingredients

• 3 ripe plantains (yellow with black spots for sweetness)
• 2 tablespoons palm oil or vegetable oil
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 red bell pepper, diced
• 1 can (400g) diced tomatoes
• 1 can (400g) black-eyed peas, drained and rinsed
• Salt and black pepper, to taste
• Fresh cilantro or parsley for garnish
• Fresh lime juice, optional

Equipment

• Large non-stick skillet or frying pan
• Medium saucepan
• Sharp knife
• Cutting board
• Wooden spoon or spatula
• Mixing bowl
• Colander (for rinsing beans)
• Serving plates or bowls

Instructions

1. Prepare the plantains: Peel the plantains by slicing off the ends and carefully removing the skin. Cut them into diagonal slices about 1/2 inch thick.
2. Fry the plantains: Heat 1 tablespoon of oil in a large skillet over medium heat. Add the plantain slices and fry for about 3-4 minutes on each side until golden brown and caramelized. Remove and place on paper towels to drain excess oil.
3. Make the sauce base: In a medium saucepan, heat the remaining tablespoon of oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
4. Add garlic and spices: Stir in the minced garlic, smoked paprika, cumin, and coriander. Cook for 1-2 minutes until fragrant.
5. Add vegetables and simmer: Add the diced red bell pepper and canned tomatoes. Bring to a simmer and cook for 10 minutes, allowing the sauce to thicken slightly.
6. Incorporate the black-eyed peas: Stir in the rinsed black-eyed peas and cook for another 5 minutes to warm through. Season the sauce with salt and pepper to taste.
7. Combine and serve: Arrange the fried plantains on a serving dish and spoon the black-eyed pea tomato sauce over them. Garnish with fresh cilantro or parsley and a squeeze of fresh lime juice if desired.

Tips & Variations

“For an extra layer of flavor, try adding a dash of cayenne pepper or fresh ginger to the sauce.”

You can swap black-eyed peas for kidney beans, chickpeas, or lentils depending on your preference. If you prefer a drier dish, reduce the tomato sauce quantity or cook it down further.

For a smoky twist, use smoked paprika or add a splash of liquid smoke. If palm oil isn’t available, coconut oil or vegetable oil works well too.

To make this recipe even more filling, serve with steamed rice, quinoa, or your favorite grain. For a lighter snack, try making plantain chips by thinly slicing the plantains and baking them in the oven.

Nutrition Facts

Serving Suggestions

These African vegan plantain recipes shine when paired with fresh salads, steamed greens, or spicy sauces. Try serving with a simple tomato and cucumber salad for a refreshing contrast.

For a heartier meal, accompany with grains like millet, fonio, or brown rice. You might also enjoy these plantain dishes alongside other African-inspired vegan recipes.

Looking for inspiration? Check out our Blackstone Lo Mein Recipes or Zucchini Peppers Onions Tomatoes Recipe for vibrant plant-based sides.

To keep breakfast exciting, try pairing your plantain dishes with our Breakfast Wellington Recipe for a unique fusion.

African Vegan Plantain Recipes Listicle

Spicy Plantain Stew with Black-Eyed Peas

This hearty stew combines sweet plantains with protein-rich black-eyed peas simmered in a tomato and spice-infused sauce. It’s perfect for cozy dinners or batch cooking for the week.

Ingredients

• 3 ripe plantains, peeled and sliced
• 1 can black-eyed peas, drained
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 cups diced tomatoes
• 1 red bell pepper, chopped
• 1 tsp smoked paprika
• 1 tsp cumin
• 1 tsp coriander
• 2 tbsp palm oil or vegetable oil
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Fry plantains until golden and set aside.
2. Sauté onions and garlic in oil, add spices.
3. Add bell pepper and tomatoes, simmer 10 minutes.
4. Stir in black-eyed peas and cook 5 more minutes.
5. Serve plantains topped with stew and garnish.

Crispy Plantain Chips with African Spice Blend

Perfect for snacking or as a crunchy side, these plantain chips are seasoned with a fragrant African spice mix that adds warmth and depth.

Ingredients

• 2 green plantains, peeled and thinly sliced
• Vegetable oil for frying
• 1 tsp smoked paprika
• 1/2 tsp cayenne pepper
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Heat oil in a deep pan to 350°F (175°C).
2. Fry plantain slices in batches until crispy and golden.
3. Drain on paper towels and immediately toss with spices.
4. Cool slightly before serving.

Plantain and Peanut Stew (Vegan African Classic)

A rich and creamy stew made with ripe plantains, peanut butter, and spices. This dish embodies the comforting soul food of West Africa and is vegan-friendly.

Ingredients

• 3 ripe plantains, peeled and cut into chunks
• 1 large onion, diced
• 2 cloves garlic, minced
• 1 inch fresh ginger, grated
• 1 can diced tomatoes
• 1/3 cup natural peanut butter
• 2 cups vegetable broth
• 1 tsp smoked paprika
• 1 tsp cumin
• 2 tbsp vegetable oil
• Salt and pepper to taste
• Fresh parsley or cilantro for garnish

Instructions

1. Heat oil in a large pot and sauté onions, garlic, and ginger until aromatic.
2. Add spices and cook for 1 minute.
3. Stir in diced tomatoes and vegetable broth; bring to a simmer.
4. Add plantain chunks and cook until tender, about 15 minutes.
5. Stir in peanut butter until fully combined and the stew thickens.
6. Season with salt and pepper, garnish with fresh herbs before serving.

Conclusion

African vegan plantain recipes bring a wonderful fusion of taste, texture, and nutrition to your table. These dishes celebrate the humble plantain in its many delicious forms—whether as a crispy snack, a comforting stew, or a flavorful side.

Incorporating these recipes into your cooking repertoire not only broadens your palate but also connects you with rich culinary traditions that have been cherished for generations.

By embracing plantains in your vegan meals, you enjoy wholesome ingredients that are naturally gluten-free, packed with fiber, and full of essential vitamins and minerals. We hope these recipes inspire you to experiment with vibrant African flavors and share these wholesome meals with your loved ones.

Don’t forget to explore other delicious recipes like our Bread And Gravy Recipe or the unique Best Spg Seasoning Recipe to complement your culinary journey.

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