Top 15 East African Healthy Foods

The diversity and size of Eastern Africa are equal. It has over 460 million inhabitants who speak over 200 different languages, making it the continent's largest subpopulation. Each nation has its own unique culture, which is reflected in its cuisine, despite the wide range of influences. 

Here, we take a quick tour of a few of the neighboring nations to give you a taste of what each has to offer.

Ethiopia 

Ethiopia, which is the home of coffee, the Rastafarian movement, and possibly the first human skeletons, has the most UNESCO World Heritage Sites in the entire world. 

Due to its own calendar, Ethiopia has 13 months in a year, so why not savor the country's fascinating past, vibrant present, and mouthwatering cuisine for a little while longer. Ethiopia might just be the one African nation you should choose to travel to.

1. Doro Wat 

A stew made with chicken in a rich, flavorful sauce is known as Doro wat. The sauce includes the distinctive Ethiopian spice known as berbere, which is a blend of coriander, ginger, chilis, holy basil seeds, and other ingredients. 

To prepare fresh chicken for cooking, it is first to cut into pieces and soaked in water, salt, and lemon juice. Shelled boiled eggs are added right before the stew is done so they can absorb the flavor and color of the food. Every festive event and holiday features Doro wat, which is also a popular dish for breaking fast. What are your dinner preferences?

2. Tibs

Tibs is an Ethiopian variation on stir-fry. Numerous variations are using a variety of meats, vegetables, and spices in varying amounts and proportions. It is typically served during festive occasions and on special days, or just out of respect for someone important. Anytime you eat it, it is a flavorful feast.

3. Kitfo 

Kitfo, a popular dish in Ethiopia and a great way to get over a hangover, is essentially minced meat that has been heated with butter and seasonings. You can request it to be beta leb leb, though leb leb (warmed) is typically best served (translated as very warmed but meaning cooked). 

Although it tastes great on its own, you can also serve it with sides like spinach and cottage cheese for a filling and even tastier meal. 

4. Injera

A special variety of spongy flatbread called injera is made from the incredibly tiny super grain teff. Due to the fermentation process used during preparation, it has a mildly sour flavor that is somewhat reminiscent of sourdough. It is cut into pieces after being rolled into a large circle, or it can be used as a base to hold several dishes at once. Take a piece and dip it in the sauces or stews, or use it as a spoon. 

Did you eat injera today? is a common way for Ethiopians to greet one another, demonstrating the food's central role in the country's culture. If they say yes, you'll know everything is good. Injera should always be accepted!

5. Spris

Although not technically food, we must mention this delight of Ethiopia. A cup filled with different fruit juices is called a spritz. The thickest is found at the bottom and is layered to the least thick at the top using seasonal fresh fruits such as avocado, papaya, orange, mango, watermelon, and other fruits. 

In all my travels, I've never seen anything like it; this cool drink is as lovely as it is delicious.

Kenya 

If you visit Kenya, anticipate the warmest hospitality. A guest is a blessing is what "Mgeni ni baraka" means. What better way to greet visitors than by providing food? 

There are a few traditions you should observe when dining in Kenya, but the most crucial one is that declining food is viewed negatively. Who would even consider it?

6. Nyama Choma 

Every Kenyan's favorite food is roasted meat. Nyama, the Swahili word for meat, is most frequently used to describe roasted beef or goat. 

It was originally a dish that hunters prepared using game meat. After being introduced to urban areas, it is now served everywhere, including as street food and at special events. It is a filling, shared dish that is served with kachumbari, a tomato and onion relish, and ugali.

7. Ugali 

One of Kenya's staple foods is ugali, which is made from maize flour. Kenyans adore ugali and will argue for hours about how it is better than other African starches like fufu and papa. 

It can be served in a variety of ways, such as with sour milk, soups, stews, or meats. It is a distinct culture in and of itself. However, always enjoy it with your hands!

8. Mutura

Mutura is a must-have if you enjoy street food or sausage. a real Kenyan sausage made from the intestines of a goat and filled with ground meat and, the really shocking part, goat blood. 

To dry out the meat and give it a smoky flavor, it is first boiled until almost done. It tastes bloody good!

9. Matoke

In Kenya, matoke is a typical family meal that consists of fried bananas with onions, tomatoes, and a savory sauce. It can be used as a side or a main dish and is the ideal balance of sweet and savory. Any variety of banana or plantain is welcome in my house because I'm a matoke addict!

Tanzania 

Many Tanzanian dishes contain a wonderful assortment of flavorful and aromatic spices, such as coconut, turmeric, and cardamom, thanks to influences from the ancient Indian spice route. But take care! 

Sniffing your mouth-watering food before you eat it is offensive. That appears a little unfair.

10. Wali Wa Madodo 

Wali Wa Madodo is one of Tanzanians' favorite foods, and Swahili culture permeates the majority of the country. The beans in this dish, which is translated as "rice with beans," are first boiled before being fried with onions and spices to add both literal and figurative space. 

This dish is unique because coconut water, rather than water, is used to cook the rice, creating a thick, creamy stew.

11. Mshikaki 

Because it is so well-liked, Ishigaki can be found just about anywhere—at bars, on the street, in supermarkets, etc. Beef is used to make the grilled meat kebab, which is spiced with ginger, lemon, and chili peppers. Enjoy it alone or even better with chips Ishigaki, which are roast potatoes. Who doesn't enjoy a satisfying meal of meat and potatoes?

12. Mandazi

It's actually fried bread, even though it looks like a donut. Since it's simple to make and incredibly tasty, locals frequently eat it. Try mandazi before leaving Tanzania! Later on, you'll thank me.

Mauritius 

This island paradise, which may have the most diverse culture, has been influenced by various outside cultures, including French, Chinese, and Indian, which is evident in their cuisine.

13. Rougaille 

A typical Creole dish called rouille symbolizes the French influence on the island. It is a favorite for a quick home-cooked meal because of its versatility. 

Garlic, onions, chilies, coriander, and thyme are used to make this tomato-based sauce. You can eat this sauce plain with rice or you can add your favorite meat and vegetables, such as beef, chicken, sausage, seafood, or salted fish, which is a favorite in Mauritius. Happy eating!

14. Dholl Puri 

This delectable flatbread, made with yellow split peas, turmeric, and cumin, was influenced by Indian cuisine. For the full flavor experience, stuff it with bean or potato curry, and rouille, and don't forget the chili, special Mauritian coriander chutney, and pickles. 

Both locals and visitors to Mauritius enjoy this delicacy as a cheap, filling, and delectable meal that is common at festivals and on street corners.

15. Bol Renversé 

This literally translates to "upside-down bowl," which is exactly what it is and what makes it such a small delight. Despite having a French name, the Magic Bowl is a Chinese-inspired dish that is available in most Asian restaurants. 

It is a rice-based dish with stir-fried meat and vegetables, soy and oyster sauce, and a fried egg on top. Put the egg at the bottom of the bowl, then the sauce, the meat, vegetables, and rice. Magic happens when you turn it over on the plate upside down.