Blog

Naturally Vegan Recipes from Nigeria, Italy, and Algeria

 

Vegan cooking has deep roots in many global cuisines, often with dishes that are naturally plant-based and full of flavour. These naturally vegan recipes from Nigeria, Italy, and Algeria celebrate the simplicity and richness of local ingredients, showcasing how traditional meals can be satisfying without the use of animal products.

Let’s explore these vegan recipes that highlight the beauty of vegetables, legumes, and grains, providing both delicious flavors and balanced nutrition.

 

Garri (Nigeria)

 

Garri is a naturally vegan recipe from Nigeria, made from cassava and typically served with peanuts and coconut. This light and refreshing dish is perfect for warm days and offers a satisfying balance of carbohydrates, healthy fats, and fiber.

Ingredients:

½ cup garri (fermented cassava flakes)

1 cup cold water

2 tablespoons roasted peanuts

2 tablespoons coconut chips

1 tablespoon coconut milk powder (optional)

1-2 teaspoons sugar (to taste)

Instructions:

1. Place the garri in a bowl.

2. Add cold water and stir until the garri is fully soaked.

3. Mix in the coconut chips, roasted peanuts, and coconut milk powder.

4. Sweeten with sugar, adjusting to your taste.

5. Serve immediately and enjoy chilled.

 

This simple vegan recipe requires no cooking and offers a refreshing, naturally plant-based snack or light meal.

Nutritional Value per Serving:

Calories: 270 kcal

Carbohydrates: 45g

Protein: 5g

Fat: 10g

Fiber: 4g

Sugar: 8g

 

 

Cinque e Cinque (Italy)

 

Cinque e Cinque is a classic street food from Livorno, Italy, that is naturally vegan. This sandwich features torta di ceci—a savory chickpea flour cake—paired with focaccia bread. This vegan recipe showcases the versatility of chickpea flour, making it a nutritious and satisfying meal.

Ingredients:

1 cup chickpea flour (besan)

2 cups water

2 tablespoons olive oil

Salt and pepper to taste

Focaccia bread or ciabatta

Marinated eggplant (optional)

Instructions:

1. Preheat your oven to 450°F (230°C).

2. In a bowl, whisk the chickpea flour with water, olive oil, salt, and pepper until smooth.

3. Pour the mixture into a well-oiled baking pan and bake for 20-30 minutes until the top is golden and firm.

4. Let the torta di ceci cool slightly before slicing it.

5. To assemble the sandwich, place a slice of torta di ceci between two slices of focaccia or ciabatta. Optionally, add marinated eggplant or extra pepper for flavor.

6. Serve and enjoy warm or at room temperature.

 

This vegan recipe is a great example of traditional Italian cuisine that is naturally plant-based and full of flavor.

Nutritional Value per Serving:

Calories: 400 kcal

Carbohydrates: 60g

Protein: 12g

Fat: 12g

Fiber: 6g

Sugar: 4g

 

 

Tbikha (Algeria)

 

Tbikha is a hearty vegetable stew from Algeria, combining artichokes, beans, and peas with flavourful spices. This naturally vegan recipe is a beautiful celebration of vegetables and legumes, making it a wholesome and filling meal.

Ingredients:

1 cup frozen or canned artichoke hearts

1 cup fava beans (or lima beans)

1 cup green peas

2 tablespoons tomato paste

1 teaspoon smoked paprika

½ teaspoon ground coriander

2 cloves garlic, minced

2 tablespoons olive oil

1 teaspoon fresh mint, chopped (optional)

Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat.

2. Add garlic and cook until fragrant, about 1 minute.

3. Stir in tomato paste, smoked paprika, ground coriander, salt, and pepper.

4. Add the artichoke hearts, fava beans, and green peas. Stir to coat the vegetables with the spice mixture.

5. Add 2 cups of water, cover, and simmer for 15-20 minutes until the vegetables are tender.

6. Stir in fresh mint if desired and adjust seasoning to taste.

7. Serve warm with crusty bread or couscous.

 

This vegan recipe is a wonderful way to enjoy a naturally plant-based meal with deep flavors and plenty of nutrients.

Nutritional Value per Serving:

Calories: 290 kcal

Carbohydrates: 35g

Protein: 10g

Fat: 14g

Fiber: 10g

Sugar: 6g

 

These naturally vegan recipes from Nigeria, Italy, and Algeria show the diversity and richness of plant-based cooking around the world.

Whether it’s the refreshing garri from Nigeria, the savory cinque e cinque from Italy, or the hearty tbikha from Algeria, each dish offers its own unique taste while staying completely plant-based.

These vegan recipes highlight the natural flavors of vegetables, legumes, and grains, proving that vegan food can be both delicious and nutritious.

 

SHOP HERE