São Tomé and Príncipe, a tiny island nation off the coast of Central Africa, is a hidden gem when it comes to food.
Its cuisine is a vibrant mix of African, Portuguese, and tropical flavors that’ll make your taste buds dance.
If you’re a foodie looking to explore something new, you’re in for a treat.
These recipes are not just meals; they’re stories of culture, history, and tradition served on a plate.
Ready to dive into a culinary adventure? From hearty stews to sweet treats, these São Tomé and Príncipe recipes are about to blow your mind.
Whether you’re cooking for yourself or impressing friends at a dinner party, these dishes are guaranteed to hit the spot. Let’s get cooking!
1. Calulu de Peixe (Fish Stew with Okra and Eggplant)
Calulu de Peixe is the ultimate comfort food from São Tomé and Príncipe.
This hearty fish stew is packed with okra, eggplant, and a medley of spices that’ll transport you straight to the islands.
It’s a dish that’s as rich in flavor as it is in history.
Ingredients:
- 2 lbs firm white fish (like cod or snapper)
- 1 cup okra, sliced
- 1 large eggplant, diced
- 2 tomatoes, chopped
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 cup palm oil (or vegetable oil as a substitute)
- 2 cups fish stock
- Salt and pepper to taste
- Fresh parsley or cilantro for garnish
How to Make It:
Start by seasoning the fish with salt and pepper. In a large pot, heat the palm oil and sauté the onions, garlic, and peppers until soft.
Add the tomatoes, okra, and eggplant, and cook for about 10 minutes. Pour in the fish stock and bring to a simmer.
Gently add the fish and let it cook for 15-20 minutes until the fish is tender and the flavors meld together. Garnish with fresh parsley or cilantro before serving.
Why We Chose It:
Calulu de Peixe is a staple in São Toméan cuisine, and for good reason. It’s a dish that’s bursting with flavor and showcases the island’s love for fresh, local ingredients.
Plus, it’s super versatile—you can swap out the fish for chicken or even make it vegetarian.
2. Banana Pão (Sweet Banana Bread)
Banana Pão is a sweet, dense bread that’s perfect for breakfast or as a snack.
Made with ripe bananas and coconut, it’s a tropical twist on classic banana bread.
Ingredients:
- 3 ripe bananas, mashed
- 1 cup grated coconut
- 2 cups all-purpose flour
- 1 cup sugar
- 1/2 cup coconut milk
- 1/2 cup vegetable oil
- 1 tsp baking powder
- 1/2 tsp salt
- 1 tsp vanilla extract
How to Make It:
Preheat your oven to 350°F (175°C). In a bowl, mix the mashed bananas, sugar, coconut milk, and vegetable oil.
In another bowl, combine the flour, baking powder, and salt. Gradually add the dry ingredients to the wet mixture, stirring until just combined.
Fold in the grated coconut and vanilla extract. Pour the batter into a greased loaf pan and bake for 50-60 minutes, or until a toothpick comes out clean.
Why This Made It to Our List:
Banana Pão is a simple yet delicious treat that highlights the islands’ love for bananas and coconut.
It’s a crowd-pleaser that’s easy to make and even easier to eat.
3. Feijoada Santomense (São Toméan Bean Stew)
Feijoada Santomense is a hearty bean stew that’s packed with flavor. It’s a dish that’s perfect for a cozy night in or a big family gathering.
Ingredients:
- 2 cups black beans, soaked overnight
- 1 lb beef, cubed
- 1 lb smoked sausage, sliced
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 tomatoes, chopped
- 1 green bell pepper, chopped
- 2 tbsp palm oil
- 4 cups beef stock
- Salt and pepper to taste
- Fresh cilantro for garnish
How to Make It:
In a large pot, heat the palm oil and sauté the onions, garlic, and peppers until soft.
Add the beef and sausage, and cook until browned. Stir in the tomatoes and beans, then pour in the beef stock.
Bring to a boil, then reduce the heat and let it simmer for 1.5-2 hours, or until the beans are tender.
Season with salt and pepper, and garnish with fresh cilantro before serving.
Why We Selected It:
Feijoada Santomense is a dish that’s rich in flavor and history.
It’s a testament to the island’s love for hearty, comforting meals that bring people together.
4. Arroz Doce (Coconut Rice Pudding)
Arroz Doce is a creamy, sweet rice pudding that’s a favorite dessert in São Tomé and Príncipe. It’s the perfect way to end a meal.
Ingredients:
- 1 cup jasmine rice
- 4 cups coconut milk
- 1 cup sugar
- 1 cinnamon stick
- 1 tsp vanilla extract
- Ground cinnamon for garnish
How to Make It:
In a pot, combine the rice, coconut milk, sugar, and cinnamon stick. Bring to a boil, then reduce the heat and let it simmer for 20-25 minutes, stirring occasionally, until the rice is tender and the mixture is thick.
Remove the cinnamon stick and stir in the vanilla extract. Serve warm or chilled, garnished with ground cinnamon.
Why This Made It to Our List:
Arroz Doce is a simple yet indulgent dessert that’s loved by locals and visitors alike. It’s a dish that’s sure to satisfy your sweet tooth.
5. Frango com Piri-Piri (Spicy Grilled Chicken)
Frango com Piri-Piri is a spicy grilled chicken dish that’s full of flavor. The piri-piri sauce gives it a kick that’ll leave you wanting more.
Ingredients:
- 1 whole chicken, cut into pieces
- 4 tbsp piri-piri sauce
- 2 garlic cloves, minced
- 1 lemon, juiced
- 2 tbsp olive oil
- Salt and pepper to taste
How to Make It:
In a bowl, mix the piri-piri sauce, garlic, lemon juice, olive oil, salt, and pepper. Marinate the chicken in the mixture for at least 2 hours, or overnight for best results.
Preheat your grill to medium-high heat and grill the chicken for 20-25 minutes, turning occasionally, until cooked through.
Why We Chose It:
Frango com Piri-Piri is a dish that’s packed with flavor and spice. It’s a great way to add some excitement to your next barbecue.
6. Cachupa Rica (Rich Corn and Bean Stew)
Cachupa Rica is a hearty stew made with corn, beans, and a variety of meats. It’s a dish that’s perfect for feeding a crowd.
Ingredients:
- 2 cups hominy corn
- 1 cup kidney beans, soaked overnight
- 1 lb beef, cubed
- 1 lb chicken, cubed
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 tomatoes, chopped
- 1 green bell pepper, chopped
- 2 tbsp palm oil
- 4 cups chicken stock
- Salt and pepper to taste
- Fresh parsley for garnish
How to Make It:
In a large pot, heat the palm oil and sauté the onions, garlic, and peppers until soft.
Add the beef and chicken, and cook until browned. Stir in the tomatoes, corn, and beans, then pour in the chicken stock.
Bring to a boil, then reduce the heat and let it simmer for 1.5-2 hours, or until the corn and beans are tender.
Season with salt and pepper, and garnish with fresh parsley before serving.
Why We Selected It:
Cachupa Rica is a dish that’s rich in flavor and history. It’s a testament to the island’s love for hearty, comforting meals that bring people together.
7. Bolinhos de Coco (Coconut Balls)
Bolinhos de Coco are sweet, chewy coconut balls that are perfect for dessert or as a snack.
Ingredients:
- 2 cups grated coconut
- 1 cup condensed milk
- 1/2 cup sugar
- 1 tsp vanilla extract
How to Make It:
In a bowl, mix the grated coconut, condensed milk, sugar, and vanilla extract until well combined.
Roll the mixture into small balls and place them on a baking sheet. Let them chill in the fridge for at least 1 hour before serving.
Why This Made It to Our List:
Bolinhos de Coco are a simple yet delicious treat that’s loved by locals and visitors alike. It’s a dish that’s sure to satisfy your sweet tooth.
8. Moqueca de Peixe (Fish Moqueca)
Moqueca de Peixe is a flavorful fish stew that’s made with coconut milk and palm oil. It’s a dish that’s perfect for a special occasion.
Ingredients:
- 2 lbs firm white fish (like cod or snapper)
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 tomatoes, chopped
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 cup coconut milk
- 2 tbsp palm oil
- 2 cups fish stock
- Salt and pepper to taste
- Fresh cilantro for garnish
How to Make It:
In a large pot, heat the palm oil and sauté the onions, garlic, and peppers until soft. Add the tomatoes and cook for 5 minutes.
Pour in the coconut milk and fish stock, and bring to a simmer. Gently add the fish and let it cook for 15-20 minutes until the fish is tender.
Season with salt and pepper, and garnish with fresh cilantro before serving.
Why We Chose It:
Moqueca de Peixe is a dish that’s rich in flavor and history. It’s a testament to the island’s love for fresh, local ingredients.
9. Pão de Cocô (Coconut Bread)
Pão de Cocô is a sweet, fluffy bread that’s made with coconut milk. It’s perfect for breakfast or as a snack.
Ingredients:
- 2 cups all-purpose flour
- 1 cup coconut milk
- 1/2 cup sugar
- 1/4 cup vegetable oil
- 1 tsp baking powder
- 1/2 tsp salt
- 1 tsp vanilla extract
How to Make It:
Preheat your oven to 350°F (175°C). In a bowl, mix the flour, sugar, baking powder, and salt.
In another bowl, combine the coconut milk, vegetable oil, and vanilla extract. Gradually add the wet ingredients to the dry mixture, stirring until just combined.
Pour the batter into a greased loaf pan and bake for 40-45 minutes, or until a toothpick comes out clean.
Why This Made It to Our List:
Pão de Cocô is a simple yet delicious treat that’s loved by locals and visitors alike. It’s a dish that’s sure to satisfy your sweet tooth.
10. Caril de Camarão (Shrimp Curry)
Caril de Camarão is a flavorful shrimp curry that’s made with coconut milk and a variety of spices. It’s a dish that’s perfect for a special occasion.
Ingredients:
- 2 lbs shrimp, peeled and deveined
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 tomatoes, chopped
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 cup coconut milk
- 2 tbsp curry powder
- 2 tbsp palm oil
- 2 cups fish stock
- Salt and pepper to taste
- Fresh cilantro for garnish
How to Make It:
In a large pot, heat the palm oil and sauté the onions, garlic, and peppers until soft.
Add the tomatoes and curry powder, and cook for 5 minutes. Pour in the coconut milk and fish stock, and bring to a simmer.
Gently add the shrimp and let it cook for 10-15 minutes until the shrimp are pink and cooked through.
Season with salt and pepper, and garnish with fresh cilantro before serving.
Why We Chose It:
Caril de Camarão is a dish that’s rich in flavor and history. It’s a testament to the island’s love for fresh, local ingredients.
11. Bolo de Mel (Honey Cake)
Bolo de Mel is a sweet, moist cake that’s made with honey and spices. It’s perfect for dessert or as a snack.
Ingredients:
- 2 cups all-purpose flour
- 1 cup honey
- 1/2 cup sugar
- 1/2 cup vegetable oil
- 1 tsp baking powder
- 1/2 tsp salt
- 1 tsp cinnamon
- 1/2 tsp nutmeg
- 1 tsp vanilla extract
How to Make It:
Preheat your oven to 350°F (175°C). In a bowl, mix the flour, sugar, baking powder, salt, cinnamon, and nutmeg.
In another bowl, combine the honey, vegetable oil, and vanilla extract. Gradually add the wet ingredients to the dry mixture, stirring until just combined.
Pour the batter into a greased loaf pan and bake for 40-45 minutes, or until a toothpick comes out clean.
Why This Made It to Our List:
Bolo de Mel is a simple yet delicious treat that’s loved by locals and visitors alike. It’s a dish that’s sure to satisfy your sweet tooth.
Conclusion
There you have it—11 mouthwatering São Tomé and Príncipe recipes that’ll take your taste buds on a tropical adventure.
From hearty stews to sweet treats, these dishes are a celebration of the islands’ rich culinary heritage.
So, what are you waiting for? Grab your apron, head to the kitchen, and start cooking!