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Duri: mortar and pestle. Fufu, Ugali or Ampesi: staple African food. Thick porridge-like mixture made by pounding then cooking any one of many starchy plant foods or mixtures of them. Corn, millet, rice, cassava, plantain, green bananas, or varieties of yams may be used.
Vegetables. As with the region's fruit production, tropical, sun-loving vegetables grow easily in West Africa. Bell peppers, tomatoes, okra, herbs, onions and tough greens--such as Swiss chard, mustard and cabbage--are main components of cooked stews, rice dishes and sides.pices and Oils. Peanuts and other ground nuts are in a large number of dishes, so eat carefully if you have an allergy. From them, peanut oil is extracted and used in a great number of dishes. In fact, behind carbohydrates, the next-most abundant nutrient in the majority of everyday West African meals is probably fat.