The African continent is a diverse landscape of 54 countries, each of which has rich cultural beliefs, practices and dietary habits. No two countries are the same and multiple nations, subcultures and tribes can even exist within a country's borders.

Likewise, African food is not a monolith. Although many ingredients are shared across the continent, they often have different names, preparation methods, consumption patterns, and even cultural and religious meaning.

African heritage foods like black-eyed peas, watermelon, and okra are commonly enjoyed around the world. Today, more and more foods from this continent are making their way into homes around the world.

Here are 4 indigenous African foods – along with their uses, nutritional value and suggested recipes.

1. Baobab

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Baobab (Adansonia digitata L.) is the fruit of the iconic baobab tree that dots the African savannah, including the countries of Malawi, Kenya and Mali ().

All parts of the tree, including leaves, flowers, bark and roots, play a role in food security, income generation and traditional healing ().

is used to support the immune system, reduce inflammation, and treat viral infections and conditions like diarrhea, malaria, asthma, and anemia (, ).

The baobab fruit consists of a hard green or brown shell with a velvety covering that, when opened, reveals a network of seeds clustered in a tangy, acidic pulp.

The fruit can be enjoyed whole by sucking the powdery pulp from the seed. It can also be (, , ):

• transformed into powder
• made into snacks and sweets like ubuyu, a Tanzanian treat in which pulped seeds are boiled in a pot of water colored with red food coloring and flavored with sugar, cardamom and chili pepper
• dissolved in water or milk and consumed as a refreshing drink, such as bouye from Senegal
• sprinkled into porridge and smoothies to improve taste and nutritional value
• used as a fermentation agent for traditional beers

Baobab fruit is rich in plant compounds and micronutrients, including iron and zinc, which promote immunity, growth and development, as well as the formation of hemoglobin and hormones (, , , , ).

Just 1 tablespoon (8 grams) of baobab fruit pulp provides ():

• Calories: 30 calories
• Crabs: 7 grams
• Large: 1 gram
• Sucre: 2 grams
• Fiber: 14% of Daily Value (DV)
• Calcium: 3% of the DV
• The iron: 4% of VQ
• Potassium: 4% of VQ
• Vitamin C: 16% of the DV

While the whole fruit can be difficult to purchase in Western countries, baobab fruit powder is available in specialty sections of some food retailers, as well as African and international food stores.

Buy baobab powder online.

Enjoy baobab in your kitchen using the following recipes:

summary

Baobab is a fruit native to the African savannah and valued for its medicinal properties, nutrient content and tangy, acidic flavor. The pulp can be eaten whole or used to make a variety of drinks, snacks and candies.

2. Bambara nuts

Bambara nut (Underground Vigna) is a legume that is believed to originate from west and central Africa. Today, Nigeria, Burkina Faso and Niger are the largest producers ().

Bambara nuts grow in pods that open to reveal one or two round, smooth seeds. Seeds vary in size and can be white, black, dark brown, or speckled ().

Throughout Africa, Bambara nuts are eaten fresh or dried. They can also be roasted, boiled or simmered to make a relish or snack. When cooked, their flavor and texture are quite similar to those of (, ).

Dried bambara nuts are sometimes ground into a flour which is used for the following (, ):

• make traditional foods like okpa, a steamed pudding from Nigeria
• increase the nutritional content of foods
• make pastries, snacks, pastas and breakfast cereals
• manufacturing of plant-based milk and products rich in probiotics

Bambara nuts play a role in traditional medicine. The Luo tribe of Kenya uses it to prevent diarrhea, while the Senegalese mix it with water to manage cataracts. In Botswana, pregnant women use the raw nut to manage nausea and vomiting ().

Bambara nuts also enrich the nutrient content of grain-rich African diets. Grains like corn and millet are low in lysine and high in methionine, two amino acids important for growth, muscle turnover and cell function.

Bambara nuts are high in lysine and low in methionine, making them an excellent complementary food for high-grain diets ().

A recent study suggested that bambara nuts contain a balanced macronutrient composition and can be considered nutritionally complete. Walnuts are also a good source of zinc, calcium, iron and potassium ().

Studies suggest that brown walnuts have a higher proportion of antinutrients than white walnuts. These compounds can prevent your body from fully absorbing iron ().

Bambara nuts are a relative newcomer to the global food scene, but can be purchased in African and international food markets. They are sometimes labeled as African yellow beans. Additionally, you can buy bambara bean flour, also called okpa bean flour, in West African stores or online.

Buy okpa bean flour online.

Use Bambara beans and their flour to prepare these African favorites:

summary

Bambara nuts are a legume native to central and west Africa. They contain a balanced amount of carbohydrates, proteins and fats and are rich in nutrients like zinc, potassium, calcium and iron.

3. Bilton

Biltong is ready-to-eat strips of dried and salted meat that are particularly popular in South Africa and the southern region of the continent (, , ).

Traditionally made from beef, ostrich and antelope, biltong can also use chicken, pork and even fish (, ).

Unlike jerky, which is dried at high temperatures, it is dehydrated under conditions of low heat and humidity and includes vinegar as part of the preservation process (, ).

Traditionally, native African tribes salted and dried meat to preserve wild game. Early pioneers introduced spices like coriander, black pepper, and brown sugar into the preserving process (, ).

Today, the traditional practice of preserving meat by drying remains. The dried meat is then reconstituted into a flavorful stew with vegetables, spices and, in some cultures, peanut butter.

As a meat product, biltong is rich in protein and iron. When red, fatty cuts of meat are used, they can be high in calories, cholesterol and saturated fat. Depending on the manufacturer and seasonings, biltong can be high in sodium.

Diets high in fat, cholesterol and sodium are linked to chronic diseases like high blood pressure and cancer. For this reason, you should enjoy biltong in moderation ().

A 2-ounce (56-gram) serving of biltong provides:

• Calories: 160
• Protein: 32 grams
• Large: 4 grams
  • Saturated fat: 2 grams
• Cholesterol: 80 mg
• Sodium: 470 mg
• The iron: 70% of the DV

Biltong, especially the beef variety, is now widely distributed outside of Africa.

Buy biltong online.

You can also use the following recipes to make your own biltong or traditional Zimbabwean stew:

summary

Biltong is a dried, salted meat that is enjoyed as a stew, relish or snack in southern Africa. It is a good source of protein and iron, but can be high in saturated fat, cholesterol and sodium depending on the cut of meat and the manufacturer.

4.Teff

Teff is a small grain indigenous to Ethiopia and Eritrea. It grows well in harsh environmental conditions and without the use of pesticides ().

After coffee, it is the second most important crop in Ethiopia ().

Teff stores well after harvest and is less likely to go rancid than wheat, barley, sorghum or rice. In areas where it grows, it is eaten almost daily, often as injera – a spongy fermented flatbread served with wots (stews) (, ).

Other local uses of teff include making porridge and tella, a type of beer ().

This grain has recently gained global popularity in the West due to its health benefits and nutritional content. It is now grown in Canada, Australia and the United States, among other countries (.

Teff does not contain gluten, a natural protein that some people cannot tolerate. Thus, it is safe for people with celiac disease or gluten sensitivity ().

Since the whole grain, including the germ and bran, is consumed, teff is a high-fiber food. Diets high in fiber are associated with healthy body weight and a decreased risk of chronic diseases like diabetes, heart disease, and some forms of cancer (, ).

Just 1/4 cup (50 grams) of dry teff provides ():

• Calories: 180
• Protein: 7 grams
• Large: 1 gram
• Fiber: 14% of the DV
• Calcium: 8% of VQ
• The iron: 20% of the DV
• Magnesium: 24% of the DV
• Zinc: 14% of VQ

Enjoy teff in your kitchen as porridge or in recipes, as well as in snack bars or salads. You can also try the following recipes for inspiration:

summary

Teff is a gluten-free, fiber-rich whole grain native to Ethiopia and Eritrea. It is regularly used to make injera.

The bottom line

As interest in global cuisine increases throughout the West, more retailers are stocking their shelves with foods from Africa.

This recent trend is a wonderful opportunity to try new foods and discover the flavors of a land so diverse and rich in culture.