Healthy Meals That Will Allow You to Cook With Soul

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Cooking With Soul

Flavors from Africa, the Caribbean and the American South combine vegetables, lean meats and warm spices for a satisfying meal.

Southern Soul Food

A cast iron pot of cajun-style chicken, shrimp and sausage jambalaya being prepared

African

African Sweet Potato & Chicken Stew

Nutrient-rich sweet potatoes and no-salt-added tomatoes keep this creamy stew healthy

Chicken XimXim With Ground Peanuts

Using ground peanuts, shrimp and coconut in stews is distinctly African

Spicy Chicken and Snow Pea Skillet

Snow peas shine in this 25-minute, harissa-sauced, one-pot meal

Eggs Poached in Spicy Tomato Sauce (Shakshuka)

A veggie-packed meal featuring eggs cooked in a mixture of tomatoes, onions, peppers and spices

Sheet-Pan Harissa Chicken & Vegetables

This one-pan dinner gets a hit of flavorful heat from harissa

Caribbean

Caribbean Chicken & Pineapple Kebabs With Banana Salad

Flavored with pineapple juice, soy sauce, plenty of spices and spiked with rum

Coconut-Crusted Tofu With Black Bean Slaw

Crispy golden tofu pairs delightful with a zesty bean and broccoli slaw

Caribbean Couscous Salad

Mango, bell peppers and black beans combine with whole-wheat couscous

Crispy Fish Sandwich With Pineapple Slaw

A fish sandwich doesn’t have to be deep-fried to be delicious

Jamaican Curried Shrimp & Mango Soup

Transport yourself to the islands with this Jamaican-inspired soup

Maple-Lime Roasted Sweet Potatoes

Add Caribbean-style zest to balance the natural sweetness of the potatoes

Pineapple Coconut Banana Bread

This spiced fruit bread is a welcome addition to any breakfast table

Quick Caribbean Chicken

Sweet potatoes, bananas and pineapple juice give this tasty chicken recipe a delightful tropical flair

Jerk Chicken and Pineapple Slaw

This spicy chicken dish with sweet pineapple slaw is perfect for any night of the week

Southern Soul Food

Black-Eyed Peas With Pork & Greens

This boldly flavored spin on Hoppin’ John replaces salt pork or bacon with lean pork chops

Cajun Salmon With Greek Yogurt Remoulade

Paprika and garlic powder make a quick Cajun-inspired seasoning that flavors salmon fillets

Jambalaya-Style Chicken and Shrimp

If you enjoy really zesty Cajun food, splash on some bottled hot pepper sauce

Hoppin’ John With Orange Bell Peppers

Loads of ham hocks, cured pork belly or even smoked turkey wings are usually key ingredients

Grilled Red Snapper & Okra With Spicy Tartar Sauce

Meaty snapper holds up well on the grill

Collard greens are meltingly tender when cooked for a long period of time

Whole-Grain Cornbread

This healthy cornbread recipe is quick and perfect to serve instead of dinner rolls

Louisiana Catfish With Okra & Corn

This Louisiana catfish dish is best with fresh vegetables

This twist on the Louisiana favorite piles grilled shrimp and creamy-dressed cabbage onto a crusty bun

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