Soul food recipes are the heart and soul of the Black community. For generations, they have been the glue that holds our village together. They are rich in flavor, love, and history. Authentic soul food recipes were born from creativity and survival; enslaved Africans in the American South transformed scraps and leftovers into dishes that nourished both body and spirit. Today, those same recipes are celebrated across every culture, passed down from generation to generation.
The expression "soul food" originated in the mid-1960s, when "soul" was a common word used to describe African-American culture. Soul food connects us to each other, our ancestors, and carries us into the future. It is how we show reverence, celebrate the major and everyday moments of our lives, and care and love for one another.
What is Soul Food?
Soul food staples, such as collard greens, black-eyed peas, sweet potatoes, corn, peaches, and cornbread, were cheap leftover foods given to enslaved people. Meat was expensive, therefore a limited item. Soul food will always be more than just a meal; it is love on a plate and a celebration of where we come from.
The African Heritage Diet
The African Heritage diet is a way of eating based on the healthy food traditions of people with African roots. This healthy way of eating is powerfully nutritious and delicious and naturally meets the guidelines experts recommend for supporting good health.
Can Soul Food Be Vegan?
Yes, absolutely. Familiar foods and recipes can be reimagined. Vegan soul food can be healthy as well as delicious. Soul food's foundation is vegetables with small amounts of meat as flavoring. Without deep frying or the addition of extra calories from heavy creams and butter, the caloric intake can remain low.
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A Collection of Soul Food Recipes
Here's a diverse collection of soul food recipes, celebrating both traditional and reimagined dishes:
Mac and Cheese
For many, Mac and Cheese isn’t just a side dish; it is the ultimate comfort food and the heart of a Sunday Soul Food dinner. A signature blend of cheeses, cut into small blocks and not over seasoned, baked until the corners have that deep golden brown crispy crust that everyone loves.
Southern Collard Greens with Smoked Turkey
Collard Greens are a staple of Soul Food Cuisine. The goal of a truly great pot of collard greens is to have them tender and full of flavor. To master this goal, many years testing my recipe until my greens are perfect every time. Cooking them long and slow breaks down the tough leaves and allows them to soak up every bit of flavor. And the smoked meat, whether ham hock, smoked turkey, or bacon, will build layers of flavor to give the best-tasting greens.
Fried Chicken
Great fried chicken doesn’t happen by happenstance. There is a secret to a tasty fried chicken recipe, and it’s all in the technique.
Fried Cabbage
Fried Cabbage is healthy and full of flavor. A fried cabbage recipe will change your mind about how you feel about cabbage. This recipe starts with bacon as a foundation for flavor, then builds upon that flavor with fragrant sautéd onion and garlic.
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Soul Food Shrimp and Grits
Shrimp and grits is a classic soul food dish usually served for breakfast or brunch. In this recipe, the shrimp are cooked in a Cajun sauce with bacon and andouille sausage and served over grits.
Fried Catfish
Any Friday night fish fry would not be complete without Fried Catfish. Fried Catfish can be found on every Soul Food Restaurant menu. It is seasoned, battered, and fried until crispy and golden.
Seafood Gumbo
Gumbo is a Louisiana staple that is loved by all. The secret to Seafood Gumbo is in the roux. For gumbo, the roux has to be done right.
Candied Yams
Thanksgiving and Christmas, and to be truthful, most Sundays would not be complete without Candied Yams on my plate. They are sweet and oh so good.
Smothered Chicken
What’s better than fried chicken? Soul Food Smothered Chicken in gravy.
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Red Beans and Rice
Red Beans and Rice is a Cajun/Creole dish that is warm and comforting. Made with Red beans, sausage, and the holy trinity, they are perfect anytime you want a hearty meal.
Southern Soul Food Oxtails
For tender beef cooked in a flavorful gravy, look no further than Southern Soul Food Oxtails.
Peach Cobbler
The smell of a Soul Food Peach Cobbler in the oven is heavenly.
Hot Water Cornbread
One of the quickest and easiest soul food recipes to make is Hot Water Cornbread. With only a few simple ingredients, your cornbread will be ready in no time.
Deviled Eggs
Deviled eggs are another side dish that just have to have on a Sunday Dinner Plate. They are easy to make.
Smothered Turkey Wings
Another hearty meal that is a crowd pleaser are Smothered Turkey Wings.
Jambalaya
Jambalaya is another Louisiana staple that is a favorite. This recipe has a spicy kick, and the combination of the andouille sausage, shrimp, and chicken makes this dish a delectable meal.
Banana Pudding
Banana Pudding is such a wonderful dessert. It is filled with layers of vanilla pudding, vanilla wafers, and sliced bananas. It is sometimes topped with homemade whipped cream and some extra cookie crumbs.
Green Beans and Potatoes
Green Beans and Potatoes are a healthy choice for a tasty soul food recipe. Made with fresh green beans, potatoes, and bacon, they are slow-cooked to perfection.
Cajun Fried Shrimp
These Cajun Fried Shrimp are spicy and crispy.
Tea Cakes
Tea Cakes are a traditional soul food dessert that are made with simple ingredients you already have like butter, sugar, eggs, flour, and vanilla.
Sweet Potato Pie
Sweet Potato Pie is a versatile dessert that can be enjoyed on any occasion.
Dirty Rice
Dirty Rice Recipe with Crispy Fried Chicken is loaded with flavor and has a slight kick.
7-Up Cake
This 7Up Pound Cake is full of lemony flavor and is topped with a light icing that gives it just the right amount of sweetness.
Hamburger Gravy
Hamburger Gravy and mashed potatoes is a hearty, budget friendly meal that is quick and easy to make.
Hamburger Steak and Gravy
Hamburger Steak and Gravy is an easy weeknight go-to meal. It pairs perfectly with rice or mashed potatoes.
Red Velvet Cake
This Red Velvet Cake with cream cheese frosting is everything a cake should be. It is moist, it has a deep flavor and the frosting compliments the cake oh so well.
Shrimp and Sausage Gumbo
This Shrimp and Sausage Gumbo is an easier version of seafood gumbo. It is full of that Cajun flavor that everyone knows and loves.
Additional Recipes and Ideas
Beyond the classics, here are some additional soul food-inspired recipes and ideas that incorporate healthier approaches:
- Black-Eyed Pea Salad: A refreshing salad reminiscent of Southern cooking classes, perfect for picnics and potlucks. (3/4 cup: 130 calories, 6g fat)
- Carolina Vinegar Chicken: Tangy, sweet, and slightly spicy chicken made in a slow cooker. (1/2 cup: 134 calories, 3g fat)
- Texas Cornbread: A yogurt-based cornbread variation. (1 piece: 157 calories, 7g fat)
- Fried Green Tomato BLT: A unique twist on the classic BLT using fried green tomatoes. (1 sandwich: 313 calories, 12g fat)
- Okra and Corn Creole: A dish representative of the Texas-Louisiana border. (2/3 cup: 147 calories, 8g fat)
- Air-Fryer Sweet Potato Fries: A healthier take on a classic side dish.
- Pumpkin-Parmesan Grits with Shrimp: Creamy grits with pumpkin for a comforting fall flavor. (1 serving: 345 calories, 9g fat)
- Succotash: A classic Southern dish. (3/4 cup: 79 calories, 0 fat)
- Zippy Shrimp: Seafood seasoned with garlic, pepper, and hot sauce. (3 ounces cooked shrimp: 131 calories, 5g fat)
- Grilled Pork Tenderloin with Peach Salsa: A savory and easy-to-prepare dish. (3 ounces cooked pork: 160 calories, 4g fat)
- Tangy Pulled Pork Sandwiches: A combination of beef stew meat and tender pork. (1 sandwich: 444 calories, 12g fat)
- Sweet Potatoes with Cherries and Pecans: Tender sweet potatoes with nuts and dried cherries. (1/2 cup: 211 calories, 10g fat)
- Slow-Cooker Beef Sandwiches: A boneless beef roast simmered in a sweet sauce. (1 sandwich: 339 calories, 8g fat)
- Herb-Roasted Pork with Gravy: A flavorful pork roast with vegetables and herb rub. (3 ounces cooked pork with gravy: 174 calories, 5g fat)
- Black-Eyed Pea Soup: A comforting soup with black-eyed peas, sweet potatoes, and ground beef. (1-1/4 cups: 267 calories, 9g fat)
- Country Captain Chicken: A traditional dish served over rice, noodles, or mashed potatoes. (1 cup: 298 calories, 13g fat)
- Cornmeal Fried Chicken: A flavorful variation on fried chicken with a cornmeal coating. (3 ounces cooked chicken: 249 calories, 9g fat)
- Baked BBQ Chicken Breast: A healthier, family-friendly version of BBQ chicken. (1 serving: 324 calories, 10g fat)
- Hearty Vegetable Stew: A meatless stew made with canned items. (1 cup: 91 calories, 0 fat)
- Chopped Salad with Shrimp: A salad with shrimp. (1-1/2 cups: 212 calories, 10g fat)
- Apple Coleslaw: A refreshing coleslaw with apple. (2/3 cup: 87 calories, 5g fat)
- Shrimp, Kale, and Bean Soup: A wholesome soup with shrimp, kale, and black-eyed peas. (1 cup: 188 calories, 5g fat)
- Roasted Okra: A lighter version of okra cooked with lemon juice and smoked paprika. (2/3 cup: 57 calories, 4g fat)
- Chorizo Breakfast Bowls: Grits and black beans with chorizo and eggs. (1 serving: 344 calories, 14g fat)
- Hoppin' John: Greens and black-eyed peas. (3/4 cup: 177 calories, 5g fat)
- Lemon-Herb Grilled Chicken: A healthy and tasty chicken recipe. (1 each: 207 calories, 6g fat)
- Pork with Sweet Potato Hash: Pork with sweet potato. (1 cup: 180 calories, 5g fat)
- Slow-Cooker BBQ Pulled Pork: A healthy slow-cooker recipe. (1 sandwich: 296 calories, 5g fat)
- Collard Greens with Bacon and Pinto Beans: Collard greens. (2/3 cup: 145 calories, 5g fat)
- Pork Chops with Rice and Peas: Pork chops. (1 pork chop with 1-1/4 cups rice mixture: 484 calories, 13g fat)
- Pulled Pork-Stuffed Sweet Potatoes: Sweet potatoes. (1 potato with 2/3 cup pork mixture and 1/4 cup coleslaw: 428 calories, 10g fat)
- Citrus Salsa: A salsa with citrus. (1/3 cup: 28 calories, 0 fat)
- Sausage and Grits Casserole: A casserole with sausage and grits. (1 cup: 208 calories, 6g fat)
- Smoked Brisket: Beef. (4 ounces cooked beef: 252 calories, 11g fat)