Food in Sao Tome and Principe

São Tomé and Principe, a hidden gem off the coast of Central Africa, beckons travelers with its lush rainforests and serene beaches. However, this small island nation also boasts a vibrant cuisine that reflects a blend of African, Portuguese, and Creole influences. As you plan your visit to São Tomé and Principe, immerse yourself in the local culture by exploring the unique flavors and dishes that make up the country's culinary heritage. Discover the must-try specialties of São Tomé and Principe to enhance your travel experience with unforgettable tastes and aromas.

São Toméan Dishes

Calulu

Calulu is a classic São Toméan stew and perhaps the most emblematic dish of the archipelago. It is a rich, flavorful dish made with fish or meat (often chicken or smoked fish) and an assortment of local vegetables, such as okra, garden egg (a type of eggplant), and greens. It is seasoned with spices, garlic, and sometimes palm oil, and is typically served with starchy sides like rice or funge (a yam or plantain pudding).

Cachupa

Cachupa, while originally from Cape Verde, has found its way into the hearts and kitchens of São Tomé and Príncipe. This slow-cooked stew is hearty and nourishing, made with hominy (dried corn kernels), beans, cassava, sweet potatoes, and a variety of meats or fish. Each family has their own version of cachupa, making it a very personal and comforting dish.

Peixe Frito com Molho Cru

Peixe Frito com Molho Cru translates to "fried fish with raw sauce." This simple yet delicious dish features freshly caught fish, seasoned, and fried to golden perfection. It is often accompanied by a sauce made with tomatoes, onions, and spices, served raw alongside the hot fish. This dish showcases the freshness of the local seafood and is a must-try for any visitor.

São Tomé and Príncipe Chocolate

Though not a dish, one cannot talk about the traditional foods of São Tomé and Príncipe without mentioning its world-renowned chocolate. The islands' cacao is highly prized for its quality and unique flavor profile. Tourists can enjoy a range of chocolate products, from bars to cocoa-based dishes, and even visit cacao plantations to see the process from bean to bar.

Fruta Pão com Peixe

Fruta Pão com Peixe, or "breadfruit with fish," is a traditional meal that combines the starchy, potato-like breadfruit with locally sourced fish. The breadfruit is often boiled or fried and serves as a filling accompaniment to the seasoned and cooked fish, creating a balanced and satisfying meal that highlights the natural produce of the islands.

São Toméan Desserts

Doce de Papaia

Doce de Papaia is a sweet, jam-like dessert made from papaya. This treat is typically prepared by cooking papaya with sugar until it caramelizes and reaches a thick, sticky consistency. It is often flavored with cinnamon and can be enjoyed on its own or as a spread on bread or crackers.

Cocada Amarela

Cocada Amarela is a beloved São Toméan dessert, which is a type of coconut candy. Made with grated coconut, sugar, and egg yolks, this sweet is bright yellow in color and has a rich, chewy texture. It is often shaped into small balls or squares and is a popular treat at celebrations and festive occasions.

Bolo de Ananás

Bolo de Ananás, or pineapple cake, is a moist and flavorful dessert that makes use of the tropical pineapples that grow on the islands. This cake is often infused with pineapple juice and chunks, giving it a sweet and tangy flavor that's perfect for finishing off a meal or enjoying with a cup of São Toméan coffee.

Arroz Doce

Arroz Doce is a Portuguese-influenced dessert that has been adopted into São Tomé and Príncipe's culinary repertoire. This sweet rice pudding is made with rice, milk, sugar, and cinnamon. It's creamy and comforting, with a delicate balance of sweetness and warm spice, often served during festive times and family gatherings.

Sonhos

Sonhos, which translates to "dreams," are light and airy fried dough balls that are similar to doughnuts. They are a popular sweet snack in São Tomé and Príncipe, often dusted with sugar and sometimes flavored with vanilla or citrus zest. Sonhos are a delightful treat that pairs wonderfully with a strong cup of local coffee.