25 Authentic East African Dinner Recipes

25 Authentic East African Dinner Recipes

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East African cuisine is a delightful fusion of flavors, cultures, and traditions that not only tantalizes the taste buds but also offers many health benefits. These 25 East African recipes, carefully copied from countries like Kenya, Tanzania, Uganda, and Ethiopia, showcase the region’s abundant use of nourishing ingredients such as grains, legumes, leafy greens, and lean proteins.

These dishes provide a powerful punch of essential nutrients, fiber, and antioxidants by adding or introducing wholesome staples like injera, plantains, collard greens, and peanuts. From hearty stews bursting with aromatic spices to vibrantly colorful vegetable curries, each recipe celebrates the art of simple, wholesome cooking that nourishes both body and soul.

I’ve chosen to share these 25 authentic East African recipes with my audience to inspire with the richness of this diverse culinary world of East African meals while reaping the countless health benefits it has to offer.

1. Kenyan Nyama Choma (Grilled Meat)

Kenyan Nyama Choma (Grilled Meat)

Smoky, tender meat infused with aromatic spices like cumin and chili powder.

Ingredients: Beef or goat meat, salt, ground cumin, chili powder, vegetable oil

  • Rub the meat with salt, cumin, chili powder and oil. Let marinate for 30 mins to 1 hour
  • Prepare a hot charcoal or gas grill
  • Grill the meat directly over the hot coals/heat, turning regularly until cooked through (15-20 mins for thin cuts, up to 1 hour for larger cuts)
  • Let rest for 5 mins before slicing and serving with kachumbari salad

Cook Time: 30 mins – 1.5 hours

2. Ethiopian Doro Wot (Chicken Stew)

Ethiopian Doro Wot (Chicken Stew)

Rich, spicy, and deeply flavorful chicken stew.

Ingredients: Chicken, onions, berbere spice, garlic, ginger, chicken broth, hardboiled eggs, butter/niter kibbeh

  • In a pot, sauté the onions in the niter kibbeh until translucent
  • Add the garlic, ginger, and berbere spice, and cook for 2 mins
  • Add the chicken pieces and broth, bring to a boil then reduce heat to simmer
  • Simmer for 45 mins-1 hour until chicken is very tender
  • Add the hardboiled eggs during the last 10 minutes of cooking
  • Adjust seasoning as needed before serving with injera

Cook Time: 1-1.5 hours

3. Tanzanian Nyama na Irio (Meat with Mashed Peas and Potatoes)

Tanzanian Nyama na Irio (Meat with Mashed Peas and Potatoes)

Hearty and comforting with tender meat in a rich gravy over creamy mashed vegetables.

Ingredients: Beef or goat meat, green peas, potatoes, onions, tomatoes, curry powder, beef stock, salt.

  • In a pot, brown the meat with the onions until it is no longer pink
  • Add the tomatoes, curry powder, stock, and salt. Simmer for 1 hour
  • In another pot, boil the peas and potatoes until very soft
  • Mash the peas and potatoes together with some salt and pepper
  • Serve the meat and gravy over the mashed veggies
  • Don’t forget to serve the meat over mashed potatoes and peas.

Cook Time: 1.5 hours

4. Kenyan Sukuma Wiki (Collard Greens)

Kenyan Sukuma Wiki (Collard Greens)

Earthy, slightly bitter greens with a bright pop of tomatoes and aromatics.

Ingredients: Collard greens, beef, onions, tomatoes, garlic, vegetable oil, and salt.

  • Wash and chop the collard greens into strips, discarding thick stems
  • Heat oil in a pot and sauté the onions and garlic for 1 minute
  • Add the tomatoes and sauté for 2 more minutes
  • Add chunks of beef 
  • Add the chopped collards and continue sautéing for 5-7 mins until wilted
  • Cover and simmer for 15-20 mins, stirring occasionally, until very tender
  • Season with salt just before serving

Cook Time: 30 mins

5. Ugandan Luwombo (Steamed Banana Leaf Packets with Meat)

Ugandan Luwombo (Steamed Banana Leaf Packets with Meat)

Flavorful meat and vegetable mixture steamed in banana leaves for hours to achieve a unique earthy aroma.

Ingredients: Beef or chicken, banana leaves, ground peanuts, onions, tomatoes, chili peppers, salt.

  • Soak banana leaves briefly in warm water to soften
  • In a bowl, mix diced meat, sliced onions, tomatoes, chili peppers, ground peanuts and salt
  • Place a portion of the mixture into the center of a banana leaf
  • Wrap the leaf tightly around the filling to form a packet
  • Arrange packets in a steamer basket and steam for 2-3 hours
  • Serve packets with steamed matooke or rice

Cook Time: 2.5-3.5 hours

6. Ethiopian Shiro (Chickpea Stew)

Ethiopian Shiro (Chickpea Stew)

Rich, creamy, and deeply savory with a complex blend of spices.

Ingredients: Chickpea flour, berbere spice blend, onions, garlic, ginger, vegetable oil, water

  • In a pot, sauté the onions, garlic, and ginger in oil until soft
  • Whisk in the chickpea flour and berbere spice a little at a time to form a smooth paste
  • Gradually whisk in water to reach a stew-like consistency
  • Simmer for 20-30 mins, stirring frequently, until thickened
  • Adjust seasoning as needed, garnish with more berbere if desired

Cook Time: 45 mins

7. Kenyan Irio (Mashed Peas, Corn and Potatoes)

Kenyan Irio (Mashed Peas, Corn and Potatoes)

Buttery and creamy mashed vegetables with a nice textural contrast.

Ingredients: Green peas, corn, potatoes, butter, milk, salt, pepper

  • Boil the peas, corn, and potatoes in salted water until very soft
  • Drain and transfer to a bowl, add butter and milk
  • Mash everything together until smooth and creamy
  • Season with salt and pepper to taste
  • For extra richness, stir in more butter or cream before serving

Cook Time: 30 mins

8. Tanzanian Wali wa Nazi (Coconut Rice)

Tanzanian Wali wa Nazi (Coconut Rice)

Fragrant, subtly sweet rice with a lovely coconut flavor.

Ingredients: Basmati rice, coconut milk, water, salt, cinnamon stick, cloves

  • Rinse the rice until the water runs clear
  • In a pot, combine rice, coconut milk, water, salt, cinnamon and cloves
  • Bring to a boil, then reduce heat to low, cover and simmer for 18-20 mins
  • Remove from heat and let steam for 5 more mins
  • Fluff with a fork and serve warm

Cook Time: 30 mins

9. Ugandan Matooke (Steamed and Smashed Plantains)

Ugandan Matooke (Steamed and Smashed Plantains)

Creamy and starchy with a slight sweetness from the cooked plantains.

Ingredients: Green plantains, salt, butter or vegetable oil

  • Peel the plantains and cut into 3-inch pieces
  • Place in a steamer basket and steam for 30-40 minutes until very soft
  • Transfer steamed plantains to a bowl and smash with a potato masher
  • Add salt and butter/oil as desired and continue mashing to desired texture
  • For extra richness, stir in more butter before serving

Cook Time: 45 mins

10. Ethiopian Tikil Gomen (Cabbage Dish)

Ethiopian Tikil Gomen (Cabbage Dish)

Aromatic, slightly spicy, and tangy curried cabbage.

Ingredients: Green cabbage, carrots, onions, garlic, berbere spice, vegetable oil, lemon juice, salt.

  • Shred the cabbage and carrots into thin strips
  • In a skillet, sauté the onions and garlic in oil for 2-3 mins
  • Add the berbere spice and sauté for 1 more minute
  • Add the shredded cabbage and carrots, toss to coat with spices
  • Pour in 1/4 cup water, cover, and simmer for 15 mins, stirring occasionally
  • Remove lid, add lemon juice and salt, cook for 5 more mins until liquid evaporates
  • You can serve over boiled rice as you desire.

Cook Time: 25 mins

11. Kenyan Kachumbari (Tomato and Onion Salad)

Kenyan Kachumbari (Tomato and Onion Salad)

Fresh, bright and acidic salad – perfect accompaniment to grilled meats.

Ingredients: Tomatoes, red onion, cilantro, lemon/lime juice, salt, pepper, chili pepper (optional)

  • Dice the tomatoes and thinly slice the red onion
  • In a bowl, combine tomatoes, onions, and chopped cilantro
  • Dress with lemon/lime juice, salt, pepper and chili if using
  • Let sit 10-15 mins to allow flavors to meld before serving

Cook Time: 15 mins

12. Tanzanian Ndizi Kaanga (Fried Plantains)

Tanzanian Ndizi Kaanga (Fried Plantains)

Crunchy exterior giving way to sweet, caramelized interior.

Ingredients: Ripe plantains, vegetable oil for frying, salt

  • Peel plantains and cut diagonally into 1/2-inch slices
  • Heat 1 inch of oil in a skillet over medium-high heat
  • Fry plantain slices in batches for 2-3 mins per side until deep golden
  • Drain on paper towels and immediately season with salt
  • Serve warm

Cook Time: 15 mins

13. Ugandan Groundnut Sauce (Peanut Stew)

Ugandan Groundnut Sauce (Peanut Stew)

Creamy, and nutty, with a nice kick of spice from red pepper.

Ingredients: Peanut butter, chicken or vegetable broth, onions, garlic, ginger, tomato paste, red pepper, lime, salt.

  • Sauté the onions, garlic, and ginger in a pot until soft
  • Whisk in the tomato paste and peanut butter until well combined
  • Gradually whisk in the broth, bring to a simmer
  • Add salt and pepper to taste, and simmer for 15 minutes to allow flavors to meld
  • For a thinner sauce, add more broth as needed

Cook Time: 30 mins

14. Ethiopian Injera (Spongy Flatbread)

Ethiopian Injera (Spongy Flatbread)

Slightly sour and springy, with a pleasant fermented flavor.

Ingredients: Teff flour, all-purpose flour, active dry yeast, salt, water

  • In a large bowl, mix the two flours, yeast and salt
  • Gradually whisk in warm water until you have a thin, pourable batter
  • Cover and let ferment at room temp for 24-48 hours
  • Heat a non-stick skillet over medium heat, grease lightly
  • Pour in a thin layer of batter and cook for 1 minute
  • Cover with a lid and cook for 2 more mins until the surface looks spongy
  • Carefully remove injera and repeat with the remaining batter

Cook Time: 48+ hours fermentation, 15 mins cooking

15. Kenyan Mukimo (Mashed Corn, Beans and Potatoes)

Kenyan Mukimo (Mashed Corn, Beans and Potatoes)

Hearty and earthy, with creamy mashed textures and subtle corn sweetness.

Ingredients: Corn kernels, green beans, potatoes, peanut butter or vegetable oil, salt, pepper

  • Boil the corn, green beans, and potatoes separately until tender
  • Drain and transfer to a bowl, add peanut butter/oil if using
  • Mash everything together with a potato masher
  • Season generously with salt and pepper
  • Optional: stir in a knob of butter before serving

Cook Time: 40 mins

16. Tanzanian Pilau (Spiced Rice)

Tanzanian Pilau (Spiced Rice)

Fragrant and boldly spiced with cinnamon, cardamom, cloves, and cumin.

Ingredients: Basmati rice, beef or chicken stock, cinnamon sticks, cloves, cardamom pods, cumin seeds, onions, garlic, and tomatoes.

  • Sauté onions in oil until translucent, add garlic and spices, and sauté 1 min
  • Add tomatoes and their juices, simmer 5 mins
  • Add rice and toast for 2 mins while stirring constantly
  • Pour in stock, season with salt, and bring to a boil
  • Cover, reduce heat to low, and simmer for 20 mins
  • Remove from heat and let steam for 10 mins before fluffing

Cook Time: 40 mins

17. Ugandan Malakwang (Smoked Fish Stew)

Ugandan Malakwang (Smoked Fish Stew)

Rich and deeply smoky, with flaky smoked fish in a thick stew.

Ingredients: Smoked fish, onions, tomatoes, peanut butter, vegetable oil, salt, chili pepper (optional).

  • Sauté the onions in oil until translucent
  • Add tomatoes and their juices, simmer for 5 minutes
  • Add smoked fish pieces and peanut butter, stirring to incorporate
  • If using, add diced chili pepper to desired heat level
  • Simmer for 15-20 minutes, adding water/broth as needed for desired consistency
  • Season with salt to taste before serving over rice or with matoke

Cook Time: 30 mins

18. Ethiopian Atkilt Wot (Vegetable Curry)

Ethiopian Atkilt Wot (Vegetable Curry)

Aromatic and slightly spicy curry loaded with a rainbow of vegetables.

Ingredients: Mixed vegetables (potato, carrot, cabbage, green beans, etc.), onions, garlic, ginger, berbere spice, vegetable oil, water/broth

  • Chop all vegetables into 1-inch pieces
  • In a pot, sauté the onions, garlic, and ginger in oil for 2-3 mins
  • Add the berbere spice and sauté for 1 more minute
  • Add the chopped vegetables and toss to coat in spices
  • Pour in enough broth/water to just cover the vegetables
  • Bring to a boil, then reduce heat and simmer for 20-30 mins until tender
  • Adjust seasoning and serve with injera

Cook Time: 40 mins

19. Kenyan Githeri (Corn and Beans)

Kenyan Githeri (Corn and Beans)

Homey and comforting, with creamy corn and firm beans in a subtly spiced broth.

Ingredients: Corn kernels, kidney beans, onion, tomatoes, vegetable oil, cumin, chili powder, salt.

  • In a pot, sauté the onions in oil for 2-3 minutes
  • Add the tomatoes and spices, cook for 2 more minutes
  • Add the corn, beans, and enough water/broth to cover
  • Bring to a boil, then reduce heat and simmer for 25-30 mins
  • Season with salt, garnish with cilantro if desired
  • Serve warm, allowing broth to thicken slightly

Cook Time: 40 mins

20. Tanzanian Mchuzi wa Samaki (Fish Curry)

Tanzanian Mchuzi wa Samaki (Fish Curry)

Fragrant and richly spiced fish curry with tender flakes of fish.

Ingredients: White fish fillets, coconut milk, onion, garlic, ginger, curry powder, cumin, coriander, lemon juice, salt

  • Season fish fillets with salt and set aside
  • In a pot, sauté the onions, garlic and ginger for 2-3 mins
  • Add the spices and sauté for 1 minute until fragrant
  • Pour in coconut milk and lemon juice, bring to a simmer
  • Add the fish fillets and gently simmer for 10-15 mins until cooked through
  • Adjust seasoning if needed before serving with rice or chapati

Cook Time: 25 mins

21. Ugandan Kikomandro (Mashed Green Bananas)

Ugandan Kikomandro (Mashed Green Bananas)

Creamy and starchy, with an earthy banana flavor.

Ingredients: Green bananas, butter or vegetable oil, salt

  • Peel the green bananas and cut into 2-inch pieces
  • In a pot, cover banana pieces with water or broth and boil for 15 mins
  • Drain bananas well and transfer them to a bowl
  • Use a potato masher or ricer to mash the boiled bananas
  • Mix in butter/oil and season generously with salt
  • For extra richness, stir in a knob of butter before serving

Cook Time: 30 mins

22. Ethiopian Firfir (Shredded Injera with Spiced Butter)

Ethiopian Firfir (Shredded Injera with Spiced Butter)

Earthy injera bread soaked in spiced, nutty butter.

Ingredients: Injera bread, butter, berbere spice, garlic, onion, salt.

  • Tear the injera into bite-size pieces and place them in a bowl
  • In a skillet, melt the butter over medium heat
  • Add the onions and garlic, sauté for 2-3 minutes
  • Stir in the berbere spice and cook for 1 more minute
  • Pour the spiced butter over the shredded injera and toss to coat
  • Let sit for a few minutes to allow injera to absorb flavors
  • Season with salt and serve warm

Cook Time: 10 mins

23. Kenyan Viazi Karai (Spicy Fried Potatoes)

Kenyan Viazi Karai (Spicy Fried Potatoes)

Highly seasoned and crispy fried potatoes with a big kick of heat.

Ingredients: Potatoes, vegetable oil for frying, chili powder, paprika, garlic powder, salt.

  • Cut the potatoes into slices or cubes
  • In a bowl, toss the potato pieces with oil to coat
  • In a separate bowl, mix the chili, paprika, garlic and salt
  • Generously season the oiled potatoes with the spice mix
  • Heat 2-3 inches of oil in a skillet or pot over medium-high heat
  • Fry potato pieces in batches for 3-5 mins until crispy and golden brown
  • Drain on paper towels and serve immediately

Cook Time: 20 mins

24. Tanzanian Mishkaki (Grilled Meat Skewers)

Tanzanian Mishkaki (Grilled Meat Skewers)

Tender grilled meat infused with zesty lemon and aromatic spices.

Ingredients: Beef or lamb, lemon juice, onions, garlic, black pepper, cumin, paprika, salt, skewers

  • In a shallow dish, mix together lemon juice, spices, salt, minced garlic and grated onion
  • Add meat pieces and toss to coat in marinade, cover and refrigerate 1-2 hours
  • Thread marinated meat tightly onto skewers
  • Grill over high heat for 8-12 mins, turning regularly, until cooked through
  • Serve Mishkaki hot with kachumbari salad and pilau rice

Cook Time: 1.5 hours (including marinating)

25. Ugandan Katogo (Plantain and Meat Stew)

Ugandan Katogo (Plantain and Meat Stew)

A rich and hearty stew with tender plantains, meat, and groundnut flavors.

Ingredients: Green plantains, beef or chicken, onion, tomatoes, peanut butter, curry powder, cayenne, salt, and celery.

  • Peel plantains and cut into 2-inch pieces
  • Brown the meat in a pot with onions until no longer pink
  • Add tomatoes, peanut butter, spices, and enough water/broth to create a stew
  • Simmer for 30 mins, then add plantain pieces and cook for 20 more mins
  • Adjust seasoning as needed, garnish with cilantro
  • Serve Katogo warm

Cook Time: 1 hour

Conclusion

East African cuisine offers a treasure trove of flavors and nourishing ingredients that will tantalize your taste buds while providing numerous health benefits. Explore these authentic recipes and embark on a culinary adventure that celebrates the vibrant traditions and flavors of this remarkable region.

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