São Tomé and Príncipe is a Central African country which is located close to the equator formed from volcanic actions. It is made up of two main islands: São Tomé and Príncipe. The capital city is São Tomé.

Today, we’d be looking at two dishes: Fish Feijoada and Sweet Potato Frittatas enjoyed by the people of São Tomé and Príncipe and how to prepare them.



  • Red palm oil
  • Chopped onion
  • Diced carrots
  • Beans
  • Tomato puree or tomato paste
  • Vegetable stock/broth
  • Salt
  • Pepper
  • Sliced fish
Portuguese Feijoada à Transmontana Bean Stew & Rice - Lunch & Dinner |  Prozis

Method Of Preparation

  1. Heat some amount of red palm oil in a cooking oil for some minutes and add onion and diced carrots and keep frying until it turns soft.
  2. Add the beans, tomato puree, vegetable stock, pepper and salt to the mixture.
  3. Keep stirring the mixture until it becomes softened.
  4. Add some other seasonings to taste.
  5. Add the sliced fish to the mixture and allow to cook well and put off the heat when well cooked.
  6. Serve with rice and enjoy your meal.


This is made from


  • Peeled and sliced sweet potatoes
  • Chopped onion
  • Vegetable oil
  • Eggs
  • Milk
  •  Salt
  •  Pepper
Quiche recipe with sweet potato and feta - Recipes -
Sweet Potato Frittatas

Method of Preparation

  1. Fry the onion in vegetable oil in a non-stick frying pan or skillet until it becomes softened.
  2. Add the sweet potatoes and cook until it becomes tender while stirring.
  3. Break the eggs inside a clean bowl and whisk/beat.
  4. Add milk, salt, pepper to the eggs and continue to whisk.
  5. Pour the mixture into the frying pan containing the sweet potatoes.
  6. Allow to cook and the eggs to pop for some minutes.
  7. Serve the frittatas with chilled drinks.

Written and edited by Ebenezer Oladokun

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