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10 African Stews Without Meat | Hearty Vegetarian & Vegan Recipes

10 African Stews Without Meat (Rich, Hearty, Authentic)

Assorted African vegetarian stews in bowls with ugali and rice on the side

Across Africa, plant-based cooking is not a trend—it’s tradition. From Ethiopian chickpea stews to South Sudanese collards and Swahili coconut beans, vegetables and legumes have always been the soul of the table.

1. Ethiopian Shiro Wat (Chickpea Stew)

Made from roasted chickpea flour and berbere spices, Shiro Wat is a creamy comfort dish that proves flavor doesn’t need meat.

2. Braised Eggplant and Vegetable Stew

Eggplant stew is slow-cooked with tomatoes, peppers, and onions for a silky texture and deep taste.

3. Green Gram and Rice (Mung Beans)

This East African favorite—Green Gram and Rice— blends protein-packed beans with lightly seasoned rice for a hearty one-pot meal.

4. Mundiri Bari-Style Collard Greens

From South Sudan, collard greens simmer in groundnut paste and spices—a vegan dish rich in heritage and flavor.

5. Groundnut and Vegetable Stew

Peanut butter adds creaminess to this West African staple. Try a meat-free version of Mafe Peanut Stew.

6. Coconut Red Beans Stew

Inspired by coastal cuisine, this coconut-based bean stew delivers gentle heat and a sweet finish.

7. Tomato & Onion Relish with Eggs (Ovo Optional)

A quick skillet favorite; skip the eggs for a vegan option and serve with Ugali or rice.

8. Yam & Bean Stew

Root vegetables meet beans for a filling comfort meal popular in Nigeria and Ghana.

9. Pumpkin Leaf and Okra Stew

Seasonal greens cooked with okra and tomatoes for a traditional texture loved across Central Africa.

10. Spiced Lentil and Carrot Stew

North African-style lentils simmered with cumin, cinnamon, and a touch of heat—perfect for cool evenings.

“Plant-based eating in Africa isn’t new—it’s ancestral wisdom in a bowl.” — The African Gourmet

Pair these stews with any staple from the Ugali vs Sadza vs Nshima guide or browse more on the Vegetarian & Vegan Hub.

My story is rooted in a lifelong immersion in African history, guided by my parents—two dedicated historians for whom culture was not just a profession, but our home's heartbeat. Now living in the United States, I carry their legacy forward as a writer, researcher, and self-proclaimed "universe junkie" obsessed with the vast tapestry of the African experience. This obsession isn't just theoretical. It's the fuel for a variety of creative endeavors. I've channeled it into best-selling cookbooks that bring ancestral flavors to modern tables, magazine columns that explore our rich heritage, and a popular blog that serves as a dynamic hub for anyone eager to connect with African culture and cuisine. My work is driven by a simple belief: to understand who we are, we must explore where we come from. It's a journey I'm honored to share.

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