You are here

West African Food: Meat, Fruit and Vegetables

Common Ingredients for Traditional West African Food (chop)

  1. Main Carbohydrate Dishes
  2. Main Cooking Oils and Fats
  3. West African Main Rice Dishes
  4. West African Main Vegetables Protein Foods
  5. Local West African Vegetables
  6. Meat and Fish
  7. West African Fruits
  8. Drinks

Main Carbohydrate Dishes

  • Rice - Rough, Parboiled, White-boiled; Flour
  • Cassava - Boiled Fufu (Foofoo), Roasted, Gari or Garri (Farina)
  • Yam - Boiled, Ebeh
  • Coco Yam - Boiled, Ebeh
  • Sweet potatoes - Boiled, Fried, Ebeh, Roasted
  • Plantain - Boiled Fried, Roasted
  • Millet - Boiled
  • Koos Koos - Boiled, Flour
  • Corn - Boiled, Roasted, Flour, Ogi, Agidi

Main Cooking Oils and Fats

  • Coconut oil
  • Palm oil
  • Groundnut oil
  • Palmut oil
  • Margarine
  • Fula Butter

West African Main Rice Dishes

West African Main Vegetables Protein Foods

  • Egusi (Melon Seeds)
  • Benniseed (Sesame)
  • Black-eyed beans
  • Green Beans
  • Ground Nuts
  • Broad Beans
  • Green Leaves
  • Maize - corn
  • Cereal

Search For African Grocery Online. Click Buy Now OR Search

Buy Now US for North American buyers
Food Search for United Kingdom buyers
Book Search: Find African cooking and recipes cook books

Local West African Vegetables

Some leafy vegetables that are shredded:-

  • Greens
  • Spinach (greens)
  • Sweat Potato Leaves
  • Cocoyam Leaves
  • Lettuce
  • Cabbage
  • Bologie (Vinespinach)
  • Shorkortoh - yorkortoh (Needleleaf)
  • Pumpkin Leaves
  • Ogumoh (Nightshade)

Some vegetables that are pounded, ground or rubbed before cooking:-

  • Bitter Leaves
  • Cassava Leaves
  • Tea Bush
  • Ghuhuin
  • Cotton Tree Leaves

Some vegetables that are steamed and washed before cooking:-

  • Sorrel (sour sour)
  • Shakpa (sorrel fruit)
  • Gbuhuin
  • Bologie

Some vegetables that are peeled and cut or sliced:-

  • Garden Eggs (Jublox) Aubergines Squash (Jakato)
  • Pumpkin
  • Tomato
  • Cucumber
  • Okro (Okra)
  • Chocho (Chayote, Christophenes)

Some popular flavourings and spices etc:-

  • Mint
  • Thyme
  • Onions
  • Parsley
  • Partminger
  • Ogiri (fermented Benniseed)
  • Pepper
  • Lubi (Potasium B1-Carbonate)
  • Tola
  • Maggi cubes

Meat and Fish

  • Meat (Beef, Goat, Pork, and Lamb)
  • Poultry
  • Seafood (Fish, of local varieties etc)
Read A Taste Of Africa Glossary By Dorinda Hafner

Search For African Grocery Online. Click Buy Now OR Search

Buy Now US for North American buyers
Food Search for United Kingdom buyers
Order kitchen, cookware: Buy dinnerware for the home
Choose African coffee: Buy for your dinner party

West African Fruits

West African Fresh Fruit includes:-
  • Mango
  • Avocado Pear
  • Banana
  • Apple
  • Pineapple
  • Pawpaw (Papaya)
  • Guava
  • Tangerine
  • Lemon
  • Grenadilla
  • Sweet Sop
  • Rough Skin Plum
  • Sapodilla
  • Finger
  • Locust
  • Almond
  • Orange
  • Plums
  • Breadfruit
  • Berries
  • Lime
  • Grapefruit
  • Star Apple
  • Melon
  • Sour Sop
  • Malombo
  • Black Tumbler
  • Baobab Fruit
  • Sour Tumbler
  • Coconut

Search For African Grocery Online. Click Buy Now OR Search

Buy Now US for North American buyers
Food Search for United Kingdom buyers
Choose South African Wine: Buy for your dinner party and cellar

Drinks

  • Jungle juice
  • Ginger beer
  • Star beer

Where we can we shall discuss nutrition (carbohydrates, proteins, vitamins and low fat food) on the West Africa Cooks site. As always when looking for advise please seek professional consultation.

Source: Favourite Sierra Leone Recipes by Pamela Greene

West Africa Cooks

Editor

Notes

Carbohydrate Carbohydrates, also known as saccharides or carbs, are sugars or starches. They are a major food source and a key form of energy for most organisms. Protein are long chains of amino acids.

African Food Search (UK £)

Search For African Grocery Online. Click Buy Now OR Search

Buy Now US
Food Search
Book Search


Social

Instagram