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5 Delicious African Dishes You Can Cook with Palm Oil

5 Delicious African Dishes You Can Cook with Palm Oil

23rd May 2025

When it comes to rich, flavorful, and colorful cooking, African cuisine holds a treasure trove of delicious secrets. One of the most essential ingredients in many African kitchens is palm oil—a vibrant red oil extracted from the fruit of the oil palm tree. Known for its deep flavor and cultural significance, palm oil brings more than just taste to the table. In this blog post, we’ll explore five mouthwatering African dishes you can cook with palm oil, plus highlight the benefits of palm oil, where to buy it (including Tesco and other UK retailers), and bust a few common palm oil facts and myths.

What is Palm Oil?

Palm oil is a natural vegetable oil derived from the flesh of the fruit of the oil palm tree (Elaeis guineensis). It's widely used in both cooking and processed foods across Africa, Asia, and increasingly the Western world.

In African cuisines, palm oil for cooking is especially cherished for its bold flavor, natural color, and nutritional richness. It’s different from the refined palm oil often criticized in processed foods—traditional red palm oil retains more nutrients and a characteristic rich, reddish-orange color due to high levels of beta-carotene.

1. Nigerian Egusi Soup

Egusi Soup is one of Nigeria’s most famous and beloved dishes, especially among the Yoruba and Igbo people. It's made with ground melon seeds (egusi), leafy greens, meats or fish, and a healthy dollop of palm oil.

Ingredients:

  • Ground egusi (melon) seeds

  • Palm oil

  • Stockfish or assorted meat

  • Bitterleaf or spinach

  • Ground crayfish

  • Scotch bonnet peppers

  • Seasoning cubes and salt

How Palm Oil Is Used:

Palm oil is used to sauté the peppers and egusi paste, which gives the soup a rich texture and color. The oil also enhances the soup’s aroma and brings out the flavor of the egusi seeds.

Palm Oil Tip:

Look for palm oil UK options at African food stores, local supermarkets, or online. Palm oil Tesco may stock both refined and unrefined versions—go for the unrefined red palm oil for authenticity.

2. Ghanaian Red Red

Red Red is a popular Ghanaian dish made from black-eyed peas stewed in a tomato and red palm oil sauce, often served with fried plantains.

Ingredients:

  • Black-eyed peas

  • Tomatoes

  • Onions

  • Red palm oil

  • Garlic and ginger

  • Fried ripe plantains

How Palm Oil Is Used:

Palm oil is essential in this dish—it gives Red Red its signature hue and a slightly nutty taste. It’s usually added when frying the tomato sauce and onions.

Nutritional Insight:

One of the key palm oil benefits is that it’s rich in antioxidants like Vitamin E and carotenoids. When used in moderation, palm oil is a source of healthy fats that support energy and cell function.

3. Cameroonian Ndolé

Ndolé is Cameroon’s national dish, combining bitter leaves (or spinach), peanuts, and either beef or shrimp in a richly flavored palm oil sauce.

Ingredients:

  • Bitter leaves or spinach

  • Ground peanuts

  • Palm oil

  • Shrimp or beef

  • Onions and garlic

  • Crayfish

How Palm Oil Is Used:

After the vegetables and peanuts are cooked, palm oil is added to bring everything together. The oil provides the distinct richness that defines Ndolé.

Fun Palm Oil Fact:

Traditional African red palm oil is different from industrial palm oil used in packaged snacks. Red palm oil is minimally processed and retains its nutrients—so don’t confuse the two when you read controversial palm oil facts.

4. Sierra Leonean Cassava Leaves

This hearty stew is made with slow-cooked cassava leaves, meats, fish, and palm oil, all seasoned with plenty of spice and depth.

Ingredients:

  • Chopped cassava leaves

  • Beef or smoked fish

  • Palm oil

  • Hot peppers

  • Ground crayfish

  • Seasoning cubes

How Palm Oil Is Used:

The palm oil is simmered with the cassava leaves and protein, resulting in a deeply satisfying dish. It also acts as a preservative and enhances the aroma of the stew.

Where to Buy:

If you’re in the UK, you can easily buy palm oil for cooking from African or Caribbean shops. For mainstream options, palm oil Tesco sometimes stocks organic red palm oil in its international aisle or health food section.

5. Congolese Moambe Chicken

Also known as Poulet Moambe, this dish is a national treasure in the Democratic Republic of the Congo. It's made by simmering chicken in a sauce of ground peanuts and palm oil.

Ingredients:

  • Chicken thighs

  • Peanut butter or ground peanuts

  • Red palm oil

  • Onions and garlic

  • Tomatoes

  • Chili peppers

How Palm Oil Is Used:

Palm oil is used as the base for the sauce, giving the dish a deep, earthy flavor. It pairs beautifully with the nuttiness of the peanuts.

Health Perspective:

Curious about palm oil benefits? Red palm oil contains CoQ10, tocotrienols (a form of Vitamin E), and carotenoids. It may help boost heart and brain health, making it a worthy ingredient in traditional dishes.

The Nutritional and Cultural Value of Palm Oil

1. Palm Oil Benefits:

  • High in antioxidants like beta-carotene and tocotrienols

  • Contains healthy saturated fats ideal for high-heat cooking

  • May support skin and eye health due to high Vitamin A content

  • Contributes to satiety and energy

2. Palm Oil Facts:

  • Red palm oil is not the same as processed palm kernel oil

  • Sustainable palm oil is available—check labels

  • African cuisines have used palm oil for centuries without the negative health outcomes seen with industrial palm oil

Buying Palm Oil in the UK

If you live in the UK and are wondering where to find authentic red palm oil, here are a few tips:

Palm Oil UK Sources:

  • Tesco: Search for “red palm oil” in the world food or organic section. They often stock brands like Biona Organic or Pride.

  • African/Caribbean Stores: These local shops are treasure troves for traditional ingredients.

  • Online Retailers: Amazon UK, eBay, or websites specializing in African groceries offer fast delivery.

  • Health Food Stores: Look for sustainably sourced and organic labels.

Cooking Tips for Using Palm Oil

  1. Don’t Overheat It: Red palm oil can burn easily, so cook on medium heat to retain flavor and nutrients.

  2. Mix It With Other Oils: For a lighter touch, combine palm oil with neutral oils like sunflower or canola.

  3. Store Properly: Keep your palm oil in a cool, dark place. Once opened, it’s best used within 6 months.

Final Thoughts

African cuisine is a vibrant celebration of flavors, textures, and history—and palm oil for cooking is central to many of its most iconic dishes. Whether you're making Nigerian Egusi, Ghanaian Red Red, or Congolese Moambe Chicken, red palm oil brings a richness that few other ingredients can match.

If you're in the UK, don’t hesitate to explore the international aisle of your local supermarket, especially stores like Tesco, or visit a specialty African grocery store near you. Not only will you experience new flavors, but you’ll also enjoy the many palm oil benefits that traditional red palm oil offers.

Ready to get cooking? Let palm oil be your gateway into the world of African cuisine. You might just find your new favorite dish.

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