Suhur Secrets: Energizing African Breakfasts for Fasting Days
By: Chimdindu Ken-Anaukwu
Before the dawn breaks and the call to prayer signals the beginning of another fasting day, suhur (pre-dawn meal) plays a crucial role in sustaining energy and hydration. Different communities across Africa have developed nutrient-dense, slow-digesting meals that effectively stave off hunger and thirst. From hearty porridges to protein-packed stews, let’s explore some of the best suhur meals from Africa—designed to keep you fueled for the day ahead.
1. Nigeria & Ghana: Tuwo Shinkafa & Hausa Koko
In West Africa, suhur meals are rich in complex carbohydrates and proteins to provide long-lasting energy.
🍚 Tuwo Shinkafa: A soft rice pudding often served with nutritious soups like Miyan Kuka (baobab soup) or Miyan Taushe (pumpkin soup).
🥣 Hausa Koko: A spiced millet porridge with ginger and cloves, providing warmth and slow-burning energy.
🥜 Kulikuli & Kunu: Groundnut-based snacks and drinks that boost protein intake.
💡 Tip: Adding dates and peanuts to Hausa Koko makes it even more filling and energizing!
Hausa Koko
2. Kenya & Tanzania: Mahamri & Uji
Along the Swahili coast, suhur meals are light yet packed with fiber to maintain satiety throughout the day.
🥞 Mahamri: Slightly sweet, deep-fried dough similar to puff-puffs, best paired with coconut tea.
🥣 Uji: A sorghum or millet-based porridge rich in iron, perfect for sustained energy release.
🥥 Mkate wa Sinia: A coconut-flavored steamed cake that provides slow-releasing carbs.
💡 Tip: Drinking madafu (fresh coconut water) before fasting helps maintain hydration.
3. Ethiopia & Eritrea: Genfo & Shiro Wat
Ethiopian and Eritrean Muslims opt for protein-packed and fiber-rich dishes before starting the fast.
🍲 Genfo: A thick porridge made from barley or wheat flour, shaped into a mound and filled with spiced butter and berbere.
🍛 Shiro Wat: A chickpea stew packed with protein, often eaten with injera.
☕ Telba: A flaxseed drink that helps with digestion and provides essential fats.
💡 Tip: Flaxseeds and barley help prevent dehydration throughout the day.
Genfo
4. Sudan & Egypt: Ful Medames & Aish Baladi
In North Africa, suhur is all about legumes and whole grains, which provide sustained energy for long fasting hours.
🥘 Ful Medames: Slow-cooked fava beans mashed with olive oil, garlic, and cumin.
🥖 Aish Baladi: A whole wheat flatbread served with eggs, cheese, or hummus.
🌺 Karkadeh: A refreshing hibiscus drink to help maintain hydration.
💡 Tip: A drizzle of olive oil on Ful Medames provides healthy fats for energy.
5. Somalia & Djibouti: Canjeero & Muqmad
Somali and Djiboutian suhur meals focus on protein, fiber, and healthy fats to sustain energy.
🥞 Canjeero: A soft pancake similar to injera, often eaten with honey, ghee, or spiced tea.
🥩 Muqmad: Dried, preserved beef or camel meat that provides long-lasting protein.
🥥 Shurbad: A Somali oat soup made with milk and flavored with cardamom.
💡 Tip: Drinking camel milk provides electrolytes and essential nutrients to prevent fatigue.
Canjeero
6. Senegal & The Gambia: Chere & Lakh
West African suhur meals are fiber-rich and hydrating, perfect for preventing thirst.
🥣 Chere: A millet couscous dish served with milk or yogurt for added protein.
🥜 Lakh: A creamy millet porridge with peanut butter, baobab fruit, or honey.
🥤 Ginger & Bissap Juice: Refreshing drinks packed with vitamins and electrolytes.
💡 Tip: Baobab fruit (rich in Vitamin C) boosts energy and immune function during fasting.
7. Mali & Guinea: Moni & Tigadèguèna
Malian and Guinean Muslims prepare suhur meals that are rich in proteins and healthy fats.
🥣 Moni: A warm millet porridge with milk, sugar, and baobab pulp.
🍛 Tigadèguèna: A thick peanut stew served with rice or fufu.
🥤 Ginger Juice: Helps with digestion and keeps the body refreshed.
💡 Tip: Millet is a slow-digesting grain, making it a great choice for suhur.
Tigadèguèna
8. South Africa (Cape Malay): Boeber & Biryani
In South Africa, the Cape Malay Muslim community enjoys a mix of sweet and savory suhur meals.
🥣 Boeber: A warm, milk-based drink made with vermicelli, sugar, and cardamom.
🍛 Cape Malay Biryani: A fragrant rice dish with meat and lentils for protein.
☕ Rooibos Tea: A caffeine-free herbal tea that keeps the body hydrated.
💡 Tip: Adding almonds and dates to Boeber increases its nutritional value.
Suhur Tips for a Powerful Fasting Day
🔹 Hydrate Well: Drink plenty of water and herbal teas to avoid dehydration.
🔹 Choose Slow-Digesting Foods: Millet, barley, and oats help maintain energy levels.
🔹 Add Healthy Fats & Proteins: Nuts, avocados, and olive oil provide long-lasting fuel.
🔹 Avoid Salty & Sugary Foods: These can cause thirst and energy crashes later in the day.
🔹 Prioritize Fruits: Dates, bananas, and baobab fruit supply vitamins and natural sugars.
🌙 What’s your go-to suhur meal? Share your favorite African suhur dishes in the comments!