The Tropical Treat

Vegan

Black eyed bean fritters (Akara) and Mexican street corn salad (Esquites)

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Flavoursome, crispy and really delicious.

Akara or black eyed bean fritters are widely eaten across West Africa and have even found their way to Brazil and the American South where they’ve been given cultural twists but the heart of the recipes have stayed the same. 

I’ve adapted this recipe to make it super quick by using cooked cartons of black eyed beans, blitzing it in the food processor, adding spice and frying. It makes the perfect starter and is completely vegan. Dip them into hot pepper sauce and serve up with Esquites.

I discovered Mexican street corn through endless posts of them on Instagram and I decided to see if they lived up to the hype. Yes, they do! Here’s the original recipe I used.

Smoky sweet corn jazzed up with creamy cheese, chilli and fresh herbs. It’s a good one!

Makes 12 little fritters
Prep 10 mins
Cook 15 mins
Total 25 mins

Ingredients

For the fritters
2 x 400g carton black eyed beans, rinsed and drained 
1 small red onion, finely chopped
2 garlic cloves, minced
1 green chilli, deseeded and finely chopped
2 tbsp plain wholemeal flour
1 tsp sea salt
1/2 tsp cayenne pepper
1/2 tsp paprika
1/2 tsp freshly ground black pepper
1 tsp baking powder 
Sunflower oil, for frying 

For the street corn salad
2 tbsp sunflower oil
1 tsp sea salt
400g corn kernels, cut from 4 medium corn cobs 
1 tbsp mayonnaise 
60g feta cheese, finely crumbled
4 spring onions, thinly sliced (green part only)
A handful of coriander leaves, finely chopped
1 green chilli, deseeded and finely chopped
1 garlic clove, finely chopped
Juice of 1 lime 
1/2 tsp chilli flakes 

Method

Make the fritters first, drain and rinse the black eyed beans. Pour into a food processor and blitz for a few seconds (it should have a chunky consistency and you may need to add a little water)*. 

Place into a bowl and add red onion, garlic, green chilli, flour, salt, cayenne pepper, paprika, baking powder and black pepper. Mix well and shape into 12 small patties (about 2 tbsp of the mixture per patty).

In a wok heat 500ml of sunflower oil (drop a tiny piece of bread in and if it bubbles it’s hot enough) and fry 3 fritters at a time until golden brown and crisp. Drain any excess oil using kitchen paper. Continue until the mixture is finished and keep warm in the oven.

Using the same wok, heat oil over a high heat. Add corn kernels and sea salt tossing a couple of times. Leave to cook for a couple of minutes on one side until the corn chars. Stir and repeat on the other side until the corn is charred all over. Toss and stir for a few minutes until cooked through.

Place the mixture into a bowl and add mayonnaise, feta, spring onions, coriander, green chilli, lime juice. Sprinkle over chilli flakes and serve up!

Notes

*You can mash the beans using a potato masher if preferred!

Watermelon, tomato and chilli salad

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A real sunshine salad – fresh, zingy and sweet. Refreshing watermelon works a treat in a salad but with juicy baby plum tomatoes, red onion, chilli and toasted peanuts it’s even better! This salad would be a great vegan starter, side dish at a summer garden party or main with some feta cheese and grilled white fish.

I’m a huge fan of plant based eating despite not being vegan or vegetarian. I also like to make food that pairs really well with meat or fish but is equally delicious by itself – this salad is definitely it.

I was inspired to make a fruity tropical salad that brings together sweet, sour and spicy flavours. Watermelon reminds everyone of the sunshine, native to West Africa (although the exact origin is widely speculated), it has spread across the world cooling us all down on the hottest of days.

Make by arranging your watermelon strips first, baby plum tomatoes/red onion/chilli next followed by toasted peanuts and coriander. You’re good to go!

Serves 2
Prep 10 mins
Cook 10 mins
Total 20 mins

Ingredients

2 tbsp blanched peanuts, toasted
400g watermelon, cut into thin strips
250g baby plum tomatoes, halved
1 small red onion, finely sliced
1 red chilli, de-seeded and finely sliced
Juice of 1 lime
2 tbsp olive oil
Sea salt and black pepper, to taste
A handful of fresh coriander leaves, (optional)

Method

First toast the peanuts in a large dry pan over a medium heat and set aside.

Cut the watermelon into slices, de-seed and then into thin strips, carefully remove the rind. 

Put the tomatoes, red onion, chilli (keep the seeds for a really spicy salad) in a bowl. Pour over the lime juice, olive oil and season with salt and pepper. Mix well.

Arrange the watermelon strips on a plate and spoon over the tomatoes, red onion and chilli. Sprinkle over toasted peanuts and fresh coriander leaves. It’s ready to serve!

Notes

* Buy pre-packaged melon slices to make this salad to speed up the process. Add some cooked quinoa and feta to make it a veggie main or grilled fish or chicken for meat eaters. 

Plantain and sweet potato moqueca (Brazilian stew)

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This is my take on the classic Brazilian stew moqueca traditionally made with seafood all over the country.  I’ve adapted this particular version which comes from Bahia a northeastern state and uses palm oil (a hotly debated ingredient in the West because of the devastating impact its extraction has on rainforests and wildlife ). It features heavily in West African cooking where it has been used traditionally for hundreds of years and made its way to Brazil via the West Africans. 

Do use organic sustainably sourced palm oil which can be bought here. It really is a key ingredient in this stew because it gives it a unique depth of flavour and a lovely reddish colour. If you can’t get hold of it then substitute with two teaspoons of paprika and swap the olive for coconut oil.

It’s delicious and warming recipe that would be a perfect accompaniment to baked white fish or grilled chicken.

A  fish version can be found here and both are super quick, easy to make and amazingly good. 

Serves 4
Prep 15 mins
Cook 20 mins
Total 35 mins

Ingredients

Olive oil
1 large onion, thinly sliced
2 large sweet potatoes, peeled and cubed
2 large plantains, peeled and cut into 1cm slices 
3 garlic cloves, crushed
2 tbsp organic sustainably sourced palm oil (see below)
1 tsp sweet paprika
250ml coconut milk 
1 large red pepper, deseeded and thinly sliced
1 large green pepper, deseeded and thinly sliced
2 medium vine tomatoes, deseeded and thinly sliced 
small bunch of coriander, roughly chopped 
3 spring onions, finely sliced  
100ml water 
Sea salt and black pepper
Coconut rice – to serve

Method

Peel and chop the sweet potato into 2-3cm chunks. Place in a large saucepan and bring to the boil.

Heat the olive oil in a large frying pan using enough to fully cover the base of the pan. Add garlic, onion, plantain, salt and black pepper and sauté for 3 minutes over a medium heat, turning the plantain occasionally. 

Add the palm oil, paprika and sweet potato. Slowly stir in the coconut milk and water ensuring the  coconut milk has completely dissolved. Bring to the boil, reduce the heat and simmer for 5 minutes stirring occasionally. Check the seasoning and add salt and pepper if needed.

Add the peppers, tomatoes, coriander and spring onions and simmer for 5 minutes or until the peppers are slightly softened (save a little spring onion and coriander to garnish). 

Serve with coconut rice and top with coriander and spring onion.

Sweet Potato and Plantain Buddha Bowl

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Sweet Potato and Plantain Buddha Bowl

I’m here to tell you about the best sweet potato and plantain Buddha bowl…

Firstly, if you didn’t know already Buddha or bliss bowls are typically veggie or vegan dishes (beautifully presented) made with a variety of raw or cooked vegetables, grains and pulses. The brilliant thing about these bowls of goodness are the infinite combinations you can create. 

This is a bright, vibrant delicious bowl that makes you feel good from the inside out…
Sweet Potato and Plantain Buddha Bowl

Naturally, this Buddha bowl is tropically inspired and packed with fresh mango, sweet potato and plantain roasted in coconut oil, refried black beans and avocado. It makes the perfect healthy lunch at home or use it as a side for fish or chicken dishes. 

Sweet Potato and Plantain Buddha Bowl

If you’re not really into salads especially those hardcore green ones, for instance, this Buddha bowl is an amazing alternative. It’s a great way to nourish your body and get in some goodness, all courtesy of Mother Earth!

To sum up, just roll up your sleeves and get creative! This dish needs more slicing and dicing than anything but it’s completely worth it.

Serves 2
Prep 20 mins
Cook 40 mins
Total 60 mins

Ingredients

1 small sweet potato, cut into 1 inch cm semi-circles
1 ripe plantain, cut into 1 inch circles
2 tbsp coconut oil
Refried chipotle black beans recipe is here
1/2 mango, chopped
1 carrot, grated 
1 avocado, peeled, de-stoned and sliced 
A handful of cherry tomatoes 
A handful of curly kale
1/2 red onion, finely sliced (optional)
Sea salt and freshly ground black pepper
Juice of 1 lime

Method

Preheat the oven to 200C / gas mark 6 / 180C fan and line a baking tray with greaseproof paper. Arrange the sweet potato and plantain on the baking tray and season with sea salt. 

Drizzle over 1-2tbsp of coconut oil ensuring the sweet potato and plantain are evenly coated and bake for 30-40 mins or until golden brown.

Meanwhile, make the refried chipotle black beans – see the recipe here. 

In a large pan, steam your curly kale for 5-6 mins until cooked and season with sea salt and pepper. Squeeze some lime juice over the chopped mango and avocado.

Assemble the Buddha bowl, first put the roasted veggies on the plate and then arrange the chipotle black beans, cherry tomatoes, carrot, kale, chopped mango, avocado and finish with red onion. Enjoy!

Vegan pineapple and coconut muffins

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Tart pineapple, mellow banana and creamy coconut are a dream team made in tropical heaven! As a former skeptic of vegan bakes I can say I’ve been converted. This is a beautiful combo of fresh tropical flavours that doesn’t disappoint. 

Of course if you’re vegan or follow a plant based diet this is a no brainer to make but if you don’t you should definitely still make them. Why? Well you’re bringing a little sunshine into your kitchen for starters and baking with fresh fruit is strangely therapeutic. It smells so good as you make them!

I came across the original recipe in Waitrose’s weekly food paper in a feature about the versatility of pineapples. It’s one of the ultimate tropical treats in my opinion. Apparently we’ve also been eating them wrong, check this video out. Other than the classic upside down pineapple cake I haven’t really considered baking with pineapple but this is definitely something to explore further!

Fresh pineapple, coconut and mashed bananas make these muffins lovely and moist. It’s easy enough to play with the ingredients here and swap things in and out. Enjoy these delicious muffins with a cup of tea in the afternoon!

Vegan pineapple and coconut muffins

It’s a Pina Colada in cake form – super sweet, unapologetically tropical and just plain good. Tart pineapple, mellow banana and fragrant coconut are a dream team made in tropical heaven! Being completely vegan these muffins are still moist and light and best of all powered by fresh tropical ingredients. Ideal for a mid morning snack or a just sweet treat when you need a pick me up.

  • 1 tsp ground cinnamon
  • 100g soft light brown sugar
  • 150g coconut oil
  • 1 tbsp cider vinegar
  • 250ml cold water
  • 300g wholemeal flour, sifted
  • 1/2 tsp baking powder
  • 1 tsp bicarbonate of soda
  • 50g fresh coconut chunks, grated
  • 25g sunflower seeds or pumpkin seeds
  • 200g fresh pineapple chunks, roughly chopped
  • 2 small ripe bananas, mashed

  1. First line a 12-hole muffin tin with tulip muffin cases. In a medium sized pan put, cinnamon, sugar, coconut oil, vinegar and water and bring to the boil. Simmer for a few minutes and then leave to one side to cool.

  2. Preheat the oven to 180C / gas mark 4 / 160C (fan). In a large bowl sift flour, bicarb of soda and baking powder and fresh coconut (leave some for the topping), seeds, pineapple and mashed banana. Pour in the coconut oil mixture until well combined.

  3. Pour the mixture into the cases and top with the remaining fresh coconut. Bake for 30- 35 minutes, until golden and firm (check by inserting a skewer and if it comes out clean it’s ready).

  4. Leave to cool in the tin for 5 minutes and then transfer to a wire rack. Store in an airtight container and eat within a couple of days.

Adapted from Waitrose’s Tropical Pineapple Banana Muffins 

Green plantain crisps

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Deliciously crispy green plantain crisps with a sweet, fruity mango salsa and spicy pico de gallo ( a traditional Mexican salsa) are the perfect combination. Plantain crisps are a hugely popular side or snack in Latin America, West Africa and the Caribbean. Interestingly they taste very similar to potatoes and making crisps is just one of the many ways they can be prepared.

A very simple snack to make! Perhaps not the healthiest but incredibly delicious and something you’ll want to make time and time again. It’s ideal for yourself in front of your favourite Netflix show or be generous and make when you have friends over to nibble on.

I adapted Cookie and Kate’s gorgeous recipe for the mango salsa and Epicurious’ spicy offering for the pico de gallo. If you don’t like any of those then guacamole works perfectly well too and I have very easy recipe here.

This has got to be one of the speediest recipes I’ve put together and yet one of the most delicious. Serve the salted green plantain crisps on big platter with mango salsa and pico de gallo.

Green plantain crisps

Green plantain crisps are a classic, moreish and delicious tropical snack or side. They can be eaten on their own, with a sprinkling of sea salt or paired with a fruity salsa or chunky guacamole. Often found as a starter in West African, Latin American and Caribbean cuisines ,they taste very similar to potato crisps and are naturally gluten free. Make a batch and eat them in front of your favourite Netflix show or when you have friends over and want to be fancy!

  • 4 medium green plantains
  • Groundut oil*
  • Sea Salt

For the mango salsa

  • 1 medium ripe mango, finely diced
  • 1/2 medium red onion, finely diced
  • 1 small red pepper, finely diced
  • Juice of one lime and zest
  • Sea salt to tase

For the pico de gallo

  • 2 salad tomatoes, finely diced
  • 1/2 medium red onion, finely diced
  • 1 medium white onion, finely diced
  • 1 small jalapeño or green chilli pepper, finely sliced
  • 1/2 juice of 1 lime
  • 1/2 tsp sea salt

  1. Make the plantain crisps first. Peel the green plantains, they can be tricky to peel so run them under hot water before slicing. Slice the top and bottom first then peel the skin off.

  2. Slice the plantains thinly into rounds or lengths using a thin knife or mandolin. Heat the oil to 180 – 200C, over a medium heat in a deep pan or wok, using a cooking thermometer. If you don’t have one put the end of a wooden spoon into the oil and if it starts to bubble it should be hot enough.

  3. Add the plantains to the hot oil in small batches and fry until golden brown.

  4. Remove the crisps from the oil and place on paper towels. Sprinkle over sea salt and leave to cool.

  5. For the mango salsa, slice the mango away from the stone. Finely dice the mango, red onion, red pepper and chop the coriander leaves. Mix together in a bowl and squeeze over lime juice and season with salt.

  6. For the pico de gallo finely dice the tomatoes, onions and jalapeño. Mix together in a bowl and squeeze over lime juice and season with salt.

  7. Serve the green plantain crisps on big platter with the mango salsa and pico de gallo.

*Ensure you use an oil with a high smoking point to prepare the green plantain crisps.

Be bright roasted vegetable salad

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Where is the sun in London? It came out briefly then went back into hiding again! Roll on summer…I want it to be bright but until then this salad will have to do the trick. It’s inspired by the summer sun and the many incredible salads by Yotam Ottolenghi.

So here’s my bright roasted vegetable salad. Bright and colourful on the plate and good for you too.I t makes a perfect side for 4 (eat with pan fried white fish or roast chicken) and a main dish for 2. Peppers, plantains and sweet potatoes are my holy trinity, they will be featuring lots on this blog!

Leave the skin on the sweet potatoes to get some extra fibre (essential for maintaining the digestive system) and potassium (essential for keeping muscles in good shape). Top with toasted sesame and pumpkin seeds for a lovely crispy finish.

Be bright roasted vegetable salad

Everybody loves the sunshine! It’s still a little grey here in London and whilst we wait for the sun to finally show up I decided to make a bright Ottolenghi inspired roasted vegetable salad. It’s practically a sunny day on a plate and packed with gorgeous bright peppers, sweet potato and plantain enveloped in a lemon maple dressing.

  • 2 orange peppers, deseeded and cut into large chunks
  • 2 large sweet potatoes, unpeeled and cut into wedges
  • 1 ripe plantain (with brown marks), chopped into 2cm chunks
  • 1 large red onion, chopped into 6 quarters
  • 3 tbsp olive oil
  • a few sprigs of fresh rosemary or thyme
  • salt and pepper
  • 1 tbsp sesame seeds, toasted
  • 1 tbsp pumpkin seeds, toasted
  • 60 g wild rocket
  • 1 tbsp fresh chilli or chilli flakes

Lemon and maple syrup dressing

  • 2 tbsp lemon juice
  • 1 tbsp maple syrup
  • salt and pepper
  • 3 tbsp olive oil

  1. Preheat the oven to 200C/Gas Mark 6/180C Fan and line a large baking tray with greaseproof paper. Arrange the peppers, sweet potato, plantain, red onion and drizzle over oil. 

  2. Toss with salt, black pepper, garlic and put the fresh herbs on top. Roast for 50 minutes or until the veg is tender (making sure to turn the veg over halfway). 

  3. Heat a large frying pan over a medium heat and toast the pumpkin and sesame seeds. Stir them all over the pan for 1-2 minutes until golden, set aside.

  4. In a small bowl combine lemon juice and zest, maple syrup, salt and pepper and olive oil. Stir well. 

  5. Put the rocket leaves on a plate and arrange the roasted vegetables on top. Drizzle over the dressing and sprinkle the toasted pumpkin and sesame seeds and chilli.

The dressing is adapted from Yotam Ottolenghi’s Lemon and maple syrup dressing recipe. Instead of roasting you could lightly fry the plantain and top with the toasted seeds. Instead of sweet potatoes swap in pumpkin or butternut squash.

Vegan groundnut stew

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sweet potato, spinach

This is my take on the classic West African groundnut stew traditionally made with chicken, peanuts and tomatoes across Nigeria, Ghana, Sierra Leone etc. I’ve adapted this recipe from ‘The Groundnut Cookbook’ and its deliciously delicious.

A vibrant, colourful and nutritious vegan friendly dish (good for us meat eaters too). We have to get those veggies in too, right?

This vegan version is packed with plant power – baby spinach, sweet potato and red pepper. It’s all good baby! Serve with wild rice, plantain on the side and sprinkle over some crushed peanuts.

The original recipe can be found here and whilst it’s not an entirely authentic groundnut stew this one is super quick and easy to make. I like it because it’s proper comfort food. Make a batch on the weekend, curl up and eat it in front of your favourite film.

Vegan groundnut stew

This is my take on the classic West African groundnut stew traditionally made with chicken, peanuts onions, and tomatoes across Nigeria, Ghana, Sierra Leone etc. I’ve adapted this recipe from ‘The Groundnut Cookbook’ and it’s so delicious. This vegan version is packed with plant power – baby spinach, sweet potato and red pepper. Serve with wild rice, plantain on the side and sprinkle over some crushed peanuts. Perfect for a lazy weekend.

  • 3 large sweet potatoes (600g), peeled and cubed
  • 3 tbsp groundnut oil
  • 1 large onion, finely chopped
  • 3 garlic cloves, finely sliced
  • 1/2 tsp coarsely ground black pepper
  • 1/2 tsp white pepper
  • 2 tbsp tomato puree
  • 1 large red pepper, deseeded and chopped
  • 500ml organic vegetable stock
  • 125g smooth peanut butter
  • 1 scotch bonnet chilli
  • 100ml water
  • 200g baby spinach
  • salt
  • wild rice – to serve (optional)
  • 1 large plantain, cut into 1 cm diagonal slices fried – to serve (optional)
  • crushed peanuts – to serve (optional)

  1. Peel and chop the sweet potato into 2-3cm chunks. Place in a large saucepan and bring to the boil.

  2. Heat the oil in a large frying pan. Add the onion, garlic, salt, black pepper white pepper and sauté for 3 minutes over a medium heat. Add the tomato puree and stir for a couple minutes further. 

  3. Add the sweet potato, red pepper, vegetable stock, peanut butter and scotch bonnet (pierce the chilli for extra heat) stir well ensuring the peanut butter has completely dissolved. Bring to the boil, reduce the heat and simmer covered for 15 minutes stirring occasionally. Add some water if the sauce gets too thick.

  4. Remove the scotch bonnet chilli. Add the baby spinach and simmer for 5 minutes or until the sweet potato is easily pierced by a knife. 

  5. Serve with wild rice, fried plantain and top with crushed peanuts*.

*This dish can definitely be made without the plantains or rice as it’s pretty carb heavy. To crush the peanuts just put them in a small ziplock bag and smash with a rolling pin.