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Eating plant-based in Accra: a guide for newcomers
For expatriates, diplomats and visitors: what to eat, what to ask for, and how to stay well.
Accra is a better city for plant-based eating than most newcomers expect. Markets overflow with fresh produce, many traditional dishes are built on beans, grains and greens, and there is a growing number of vegan kitchens. Here is how to make the most of it.
What to eat first
- Breakfast: hausa koko (spiced millet porridge) with koose (bean fritters), or fresh fruit. Accra's pineapple and pawpaw are some of the best you will taste.
- Lunch: red red without fish, waakye (ask about the sides), or jollof cooked with vegetables.
- Snacks: roasted plantain with groundnuts, kelewele, coconut water straight from the nut.
- Dinner: ampesi with kontomire stew, or groundnut soup with mushrooms.
Our article on Ghanaian foods that are already plant-based has the full list.
What to ask for
Fish, shrimp powder and meat-based stock cubes are common hidden ingredients. A simple phrase covers most situations: "No fish, no meat, no shrimp powder, no egg, please." If you have allergies, say so clearly. Groundnuts (peanuts) and sesame are common in Ghanaian cooking.
Shopping
- Open markets have the widest range of fresh produce, beans, grains and spices, at the best prices.
- Supermarkets stock tofu, plant milks, oats and imported items, at higher prices.
- Buy fruit and vegetables in season. They taste better and cost less.
Food and water safety
- Drink bottled, filtered or treated water, and use it to wash produce you will eat raw.
- Peel fruit where you can, and prefer freshly cooked food served hot.
- Follow the health advice of your embassy or employer, and consult a travel health clinic about local precautions.
Staying hydrated in the heat
Accra is hot and humid all year. Drink water steadily through the day, not only when you are thirsty. Coconut water and fresh fruit help. Fresh juices are refreshing, but even natural juices contain sugar, so treat them as part of a meal rather than a replacement for water.
Remember the basics
Wherever you live, a plant-based diet still needs a reliable source of vitamin B12. Bring a supply or ask a local pharmacy. Our B12 guide explains why.
When you would rather not plan
Settling into a new posting is busy. Our meal plans deliver fresh plant-based meals to your home, and our private service for the diplomatic community designs menus around your household.
Eat this way without the planning.
Fresh plant-based meals, cooked to order in Osu and delivered across Accra.
Keep reading
Getting started
How to start a plant-based diet: a simple 4-week plan
One meal at a time, with a shopping list and the checks that keep you healthy.
Foundations
The benefits of a plant-based diet: what the evidence says
What the research shows, where it is strong, and where it is still uncertain.
Getting started
The best times to start eating plant-based (and when to get advice first)
Good moments to begin, the easiest meal to start with, and the times to check with a professional first.