Must-Try Dishes of São Tomé and Príncipe: A Culinary Journey



São Tomé and Príncipe, a tiny island nation off the coast of Central Africa, may not be the first destination that comes to mind when thinking about a food adventure. However, this enchanting country offers a surprising and delightful culinary scene deeply influenced by its history, geography, and diverse cultural heritage. In this article, we will take a gastronomic journey through São Tomé and Príncipe, exploring the must-try dishes that make this nation’s cuisine so unique and delicious.

1. Calulu

Calulu is a hearty stew, often considered the national dish of São Tomé and Príncipe. It’s made with a base of leafy greens, most commonly collard greens, palm oil, and various proteins like fish, chicken, or goat. The dish is rich, flavorful, and a perfect reflection of the country’s African and Portuguese heritage.


2. Cafriela

Cafriela is a popular street food in São Tomé and Príncipe, featuring fried fish or seafood coated in a flavorful batter. These crispy morsels are often served with a spicy dipping sauce and are a beloved snack for locals and visitors alike.


3. Moamba de Galinha

This dish is a testament to the country’s deep African influences. Moamba de Galinha is a chicken stew cooked with palm oil, okra, and various aromatic spices, creating a deliciously rich and flavorful meal.

Moamba de Galinha

4. Sao Tomean Seafood Rice

With its stunning coastline, São Tomé and Príncipe offers an abundance of seafood options. Seafood rice is a popular dish that combines fresh catch with rice and an array of spices, creating a delectable one-pot meal.

Sao Tomean Seafood Rice

5. Akara

Akara is a beloved snack that consists of deep-fried black-eyed pea fritters. Often served as breakfast or a snack, they’re crispy on the outside and soft on the inside, and are best enjoyed with spicy dipping sauces.


6. São Toméan Chocolate

São Tomé and Príncipe is one of the few countries that grow cocoa beans and produce their chocolate. The rich volcanic soil and tropical climate create the perfect conditions for high-quality cocoa. Be sure to try their chocolate bars, truffles, and hot cocoa.

São Toméan Chocolate

7. Mandioca (Cassava)

Mandioca, or cassava, is a staple food in São Tomé and Príncipe. It’s used in various dishes, but one of the most popular preparations is as a side dish, similar to mashed potatoes. It’s often served alongside meat or fish stews.

Mandioca (Cassava)

8. Grilled Banana with Peanut Sauce

This unique dessert combines the sweetness of grilled bananas with the nuttiness of a peanut sauce. It’s a delightful combination that offers a perfect ending to a São Toméan meal.

Grilled Banana with Peanut Sauce

9. Palm Wine

Palm wine, locally known as “ubu,” is a traditional alcoholic beverage made from the sap of palm trees. It’s a mild, sweet, and slightly fizzy drink enjoyed throughout the country. It’s an essential experience for those looking to immerse themselves in the local culture.

Palm Wine

10. Banana Fish

Banana fish is a dish that combines fish and ripe plantains, cooked in coconut milk and spices. The combination of savory fish and sweet plantains creates a unique flavor profile that’s a favorite among locals.

Banana Fish


São Tomé and Príncipe’s cuisine is a hidden gem waiting to be explored by adventurous food lovers. The nation’s unique blend of African and Portuguese influences, along with its abundant seafood and tropical fruits, creates a diverse and flavorful culinary landscape. From hearty stews to delectable desserts, the must-try dishes of São Tomé and Príncipe offer a taste of the rich culture and history of this enchanting island nation. If you ever find yourself on the islands of São Tomé and Príncipe, be sure to savor these dishes for a true gastronomic experience.

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