Try searching the Internet for information about vegan African food and about traveling as a vegan in Africa, and you won’t find much. Or perhaps you did just search for exactly that, and that’s how you ended up here?
In that case, welcome! I’m here to reassure you that being vegan in Africa is not as difficult as you might think. In fact, there’s plenty of vegan African food to be found in the continent’s traditional cuisines.
It’s true that, in many African countries, you’ll be hard-pressed to find anyone who’s even heard the word “vegan” before. [Note: South Africa is the exception to this rule. The vegan scene is absolutely BOOMING in Cape Town!]
But don’t let the lack of a strong vegan movement scare you off. Many African dishes are naturally vegan anyway, even though the locals would never use that word to describe them.
In fact, the traditional, pre-colonial African diet was largely plant based. It consisted of healthy, whole-food ingredients, mainly fruits, vegetables and whole grains, flavored with plenty of herbs and spices.
While meat is consumed regularly among many middle-class Africans today, that is due to colonial influences.
And even in parts of Africa where the local cuisine is not so vegan-friendly, there are still plenty of ways to ensure that you eat well as a vegan in Africa.
In total, I’ve now spent roughly one year traveling around the African continent, visiting 25 different countries along the way. Nine of those countries I visited as a vegan on my most recent 3-month trip around southern Africa.
Based on that experience, I’m sharing with you six different ways that you can eat vegan in Africa and enjoy delicious vegan African food.
6 Ways to Eat Vegan in Africa
1. Eat Local Vegan African Food
Dishes featuring cooked grains, vegetables and legumes make up a large portion of the typical African diet, even today. One staple dish that you will see everywhere is a porridge made from local grains or tubers.
In southern Africa, it’s usually made from coarsely-ground maize meal and is called “pap” in South Africa, “nsima” in Zambia and Malawi and “sadza” in Zimbabwe. While in eastern Africa, it’s made from maize, millet or sorghum flour and is often called “ugali”.
And in western Africa, the porridge is made from cassava and green plantain flour and is known as “fufu”. Actually, there are many other local names for this dish, but the important thing is that you recognize it when you see it.
South African vegetarian food -- pap with tomato and onion relish is an everyday staple in much of Africa.
I’ll just call it “pap” from now on, since that’s the easiest name to pronounce for most people. Pap can be eaten with a variety of sauces, sometimes referred to as “relish”. A popular vegan relish is a tomato and onion stew. You’ll also find relishes made with different types of cooked leafy greens.
Pap and relish is just one example of a popular African food that's vegan. Other examples of vegan South African food include chakalaka and samp and beans. And in other African countries, you'll find a variety of bean dishes, plantain dishes and vegetable stews.
These local foods aren’t always served in restaurants that cater to tourists, so you might need to seek them out at basic food stalls where the locals eat.
Supermarket chains in southern Africa, such as Shoprite, almost always have a take-away section where they serve hot prepared meals. This a good place to look for pap and relish as well as other local dishes like chakalaka and samp and beans.
2. Self-Cater
If you’re not finding what you want when eating out, you can always cook your own vegan meals. Keep a few easy vegan recipes on hand that you know you can find the ingredients for.
Many hostels (which are known in Africa as “backpackers”) and other budget accommodations have kitchen facilities.
I brought a camping stove with me on my trip around southern Africa, but this wasn’t necessary. I never used it once in the three months I was there.
Although, if you are planning on going camping while you're in Africa, here are some easy vegan meals you can make on a camping stove.
In cities and towns, you’ll find supermarkets with basic foodstuffs like pasta, rice, frozen vegetables, and canned beans and other legumes. Actually, it’s not uncommon to come across huge selections of vegan canned goods.
Vegan Africa -- vegan canned foods are abundant in many parts of Africa
Fry’s is a South African company that makes a large range of plant-based meats, including burgers, chicken-style nuggets, sausages and even pepper steak pies. You’ll find them in the frozen section of supermarkets in South Africa and neighboring countries.
Vegan South Africa -- Fry's is a South African company that makes delicious plant-based meat products
But if you can’t find Fry’s products where you are, one meat alternative that you will find absolutely everywhere is soya mince.
You'll find this soy-based meat alternative even in the tiniest corner shop.
Soya mince comes in powder form, but when you add it to a sauce it magically clumps up and creates a convincing plant-based minced meat. It’s perfect for making spaghetti bolognaise.
At first, I was puzzled as to why this meat alternative is so popular in a part of the world where vegetarianism is almost unheard of. The answer is probably that it’s cheap, easy to prepare, and doesn’t have to be refrigerated. This makes it a great option for low-income African families.
3. Eat at Chain Restaurants
There are several South African chain restaurants that offer vegan options and have branches in neighboring countries in the region. Even McDonald’s in South Africa has a vegan burger.
In South Africa, even McDonald's is jumping on the veggie bandwagon.
As long as you order the McVeggie with no mayo, this burger is completely vegan. And, unlike in the United States, where McDonald’s French fries contain milk and beef flavoring, the fries at McDonald’s in South Africa are vegan too.
Several of the homegrown African restaurant chains also have a surprising number of vegan items on their menus. Steers has a vegan burger, while Wimpy has a burger, a sandwich and a breakfast plate that can all be made vegan on request (by asking for no cheese, no mayo, etc.).
The most vegan-friendly chain of all, though, has to be Nando’s. Their veggie patty is vegan and can be made into a burger, a pita or a wrap. My personal favorite is the veggie avocado and pickled red onion pita with peri-peri potato wedges. Delish!
If you go for the pita, pay the extra 10 rand for avocado and pickled red onion. Trust me.
You could also make a meal out of the side dishes like roasted vegetables, spicy rice, and even pap and relish. Nando’s is the biggest and most well-known of the “Portuguese chicken” restaurants in Africa, but other chains like Galito’s and Barcelos also have a few vegan items on their menu.
4. Eat at Ethnic Restaurants
Delicious Indian food at the Hotel Milenio in Nampula, Mozambique
This is a great strategy for finding vegan food in any location where the local cuisine doesn’t offer much for vegan travelers (which can be the case in certain African countries, such as Namibia and Zimbabwe).
Instead of going to local restaurants, find a restaurant serving a cuisine that is vegan-friendly! On my most recent trip in Africa, I ate delicious Chinese food in Zambia, Italian food in Swaziland, Indian food in Mozambique and Ethiopian food in South Africa.
If you want to know exactly what these and other ethnic cuisines can offer vegans, check out my book Veggie Planet. In the book, I highlight many of the vegan dishes in 11 of the world’s most popular cuisines and show just how vegan-friendly these cuisines really are. You can download a free sample chapter of Veggie Planet here.
5. Arrange for Vegan Meals with your Tour Operator
Even if you are traveling independently in Africa, there’s a good chance that you’ll join an organized tour at some point in your travels. This is particularly true if you want to go on safari and experience Africa’s incredible wildlife.
Be sure to let your tour operator know that you are vegan before you start your tour. I’ve been on safari in a number of different African countries, and the tour organizers were always very accommodating when I told them I was vegan (and explained what that means).
Wild Dog Safaris in Namibia prepared some delicious vegan meals for me. The owner is even planning to make vegetarian and vegan cooking the theme of their next staff training workshop!
I was served a full vegan breakfast of beans, mushrooms, toast, tomatoes and fruit salad while on safari in Namibia.
And in the Okavango Delta in Botswana, I had the incredible privilege of viewing the wild animals with a local vegan guide. Check out my post about that safari to find out why I recommend Botswana as the best safari destination for vegans.
6. Eat at Vegetarian and Vegan Restaurants
Yes, there are vegetarian and even fully vegan restaurants in Africa! In fact, Cape Town is one of the best vegan foodie destinations I’ve ever visited.
In other South African cities, the vegan scene is a bit more low-key. The Greenside neighborhood in Johannesburg has a couple of great vegan places, though.
Even in countries like Malawi, where there is no local vegan movement to speak of, foreigners have opened vegetarian restaurants that offer a range of vegan options. For example, the Veg-Delight Indian restaurant in Lilongwe does a great masala dosa.
Masala Dosa at the Veg-Delight Indian restaurant in Lilongwe
The best vegan food in Malawi, though, is at the community-based eco-lodge called The Mushroom Farm. Their wholly vegetarian kitchen serves up an eclectic mix of Malawian food and international dishes.
Africa is a Diverse Continent
Africa is the second largest continent on Earth and is made up of more than 50 countries. So, this probably goes without saying, but Africa is incredibly diverse.
Your experience being vegan in Africa may vary greatly depending on which part of the continent you're in. Although I've traveled extensively in all four corners of Africa, I've only traveled as a vegan in the southern and central regions of the continent.
So, this article is based mostly on my experience as a vegan in Mozambique, Malawi, Zambia, Zimbabwe, Botswana, Namibia, South Africa, Eswatini, Lesotho and the Republic of the Congo (Brazzaville).
Here on the Nomadic Vegan, you'll find a some articles written by guest bloggers about vegan food in other African countries. Check out this article about what to eat in Morocco as a vegan.
And this one about what it's like to be a vegan in the Democratic Republic of the Congo, written by a Kinshasa native. Finally, this article on veganism in Rwanda was written by Ly. He is originally from Guinea in West Africa and has been living in Rwanda for more than a year.
Also check out these articles on vegan Ethiopian food and Eritrean food. The two cuisines are quite similar to each other, but they're completely different from anything else you'll find in Africa. Or anywhere else in the world, for that matter.
If you're traveling to West Africa, keep in mind that it's the least developed region of the continent. As some readers have commented below, you won't find chain restaurants or faux meats sold in supermarkets. In fact, you may not even find supermarkets.
But just because there are no veggie burgers or other Western-style vegetarian foods, that doesn't mean there's no vegan food in West Africa. As I've said before, the traditional African diet is largely vegan.
And hey, even Burkina Faso has a fully vegan restaurant, so things are changing there too!
Local Vegan Africans
Want to know about vegan dishes in a particular African country? The best sources of information about local vegan food are local vegans living there, or vegan travelers who have gone there before you.
Check out inspiring vegan Africans like Tomi Makanjuola, also known as The Vegan Nigerian.
Another truly inspiring West African vegan is Ly, who goes by @fulanivegan on Instagram. He now lives in China but is originally from Guinea and travels extensively in Africa (and beyond). Find out more about Ly in this article on Black vegan travelers to follow on Instagram.
Then there's Nicola Kagoro, a.k.a Chef Cola. She's a Zimbabwean vegan chef who splits her time between Cape Town and Harare. Chef Cola is the founder of African Vegan on a Budget and is committed to showing Africans how they can eat healthy, plant-based food affordably.
Facebook groups and Instagram can also be good ways of connecting with vegans in your African destination. On Instagram, try searching for relevant hashtags like #vegan+[name of African country].
And if that doesn't turn up any results, try a broader tag like #westafricanvegan. You'll likely connect with someone who'll be thrilled to tell you all about their local cuisine and their favorite vegan dishes.
And if you want to try cooking some vegan African dishes yourself, a great source of inspiration is the cookbook Afro-Vegan by Bryant Terry.
Whether you’re eating out in restaurants or cooking with ingredients from the local shops, there’s plenty of vegan African food to be found.
Looking for a Vegan Tour in Africa?
Check out my worldwide list of vegan and vegan-friendly tour operators.
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This is great and I’m sure it’s going to reassure lots of people that they can find vegan food wherever they end up going in Africa! Also, had no idea Nando’s existed outside the UK!
Hi Caitlin,
Nando’s is actually a South African company! The funny part is, everyone thinks that “peri-peri chicken” is what people eat in Portugal, but as a Lisbon resident I can confirm that’s not true at all. People here don’t really like spicy foods much. The spicy food that Nando’s is known for comes from the Portuguese colonies in Africa, specifically Mozambique.
Too bad this article doesn’t mention any locations in West Africa. There is a completely different palate here and the western options she lists (eating at chains, faux meat products, etc…) are not available here. Yet, eating vegetarian- if not vegan- is certainly possible.
Hi Joy,
You’re right that chain restaurants and plant-based meats are not available in West Africa. I have traveled around six countries in the region, but that was a number of years ago and was before I was vegan, so I don’t remember the food all that well. I do remember fufu, which I believe is eaten in much the same way as pap is eaten in South Africa. Are there any other local vegan dishes you’d like to tell readers about?
Hi Joy! My husband and I will be travelling on the coast of West Africa early 2019.
We’re both vegan. Do you have any tips for us? Where to find vegan food, what dishes to ask for? Thank you, Kristin
Hi Kristin,
How did your trip in West Africa go? I’m curious to hear about the vegan food you found there!
Exactly. I live in West Africa and certainly did not see any faux meats nor vegan options at chains (there are not even any chains to be honest). Too bad it was mostly South-Africa focused… (in the meantime, I’ll be here enjoying the best of what mango season has to offer ! 🙂 )
The mangoes and avocados were two of my favorite things about West Africa!
I live in West Africa. Although the word “vegan” is not popularly known, there are lots of meals that are vegan. I haven’t been to a chain or kitchens that do strictly vegan dishes though. But I guess you could walk in , explain to them and they can whip up something you’ll love.
Hi Chinazor, thanks so much for sharing your perspective as a local in West Africa! Could you give an example or two of West African meals that are vegan?
You are mostly correct but a liitle bit wrong Africans actually only eat any food at all due to colonial influences. Africans weren’t aware of that fact that animals could be eaten as food. Bush meat was introduced by the British. I just can’t with this post. Africans dont know thw word vegan because they had no knowledge of spoken language until it was introduced by the european hence the trouble you had with the word. Maybe don’t use the word vegan and just explain you want meat free and thry’ll understand what you mean? Than say it in your own trendy language . On one hand only middle class africans eat meat but then you claim they haven’t heard of veganism and how difficult it is to find such meals.
I apologize if I have offended you. It seems that you got the wrong impression from my article, as I was not at all trying to say that it is difficult to find vegan meals in Africa. Quite the opposite, in fact. As I explained in the opening paragraphs, there are plenty of vegan dishes in African cuisine, even though that label is not widely used or understood in many African countries, just like it’s not widely used or understood in some parts of Europe. I completely agree that, rather than just asking for vegan food, it’s much more effective for vegans to explain what they don’t eat (which is not just meat, btw). I give the same advice to people traveling in many other parts of the world. Such as in Greece, for example, where a request for nistisimo food (fasting food) is much more likely to be understood than a request for vegan food. My pointing out the lack of use and understanding of the word in Africa was in no way a derogatory comment on Africans.
Hi Wendy, after reading your article I happened to notice something that concerned me. Re the South African content you have focused on the big worldwide brands like McDonald’s and others who do not at all prioritize vegan. There are so many other individual small businesses that are totally vegan and fantastic around SA as well as small vegan producers. There are also restaurant chains that are pushing the vegan agenda. Would be really great if you would look into this.
Hi Jason,
Thanks for your comment. I agree that it’s preferable to support vegan-owned businesses when possible. Since this is a very general article about vegan options throughout the entire continent of Africa, the focus is on large chain restaurants that can be found in many different places, as well as common vegan foods that are widespread. I am currently working on a vegan guide to Cape Town that will focus more on small businesses there. I’m waiting to publish it until after the current situation stabilizes a bit, and it becomes clear which restaurants are going to survive. However, if you know of restaurant chains with stores in multiple locations in Africa that are pushing the vegan agenda, I would love to hear about them!
Thanks for some really wonderful points in this article, I am going to use some of it for my business.
I’m glad it was helpful for you! Good luck with your business.