May 8, 2026

Indigenous South African Plant Foods: A Complete A–Z Guide

By EatingPlantBasedZA | Published on EatingPlantBasedZA.com

What Are Indigenous South African Foods?
Indigenous South African foods are from local plants and animals. They come from the region’s soils, rivers, and ecosystems. They have been grown, gathered, and eaten by local communities for thousands of years. South Africa has more than /indigenous-south-african-plant-foods-a-z-guide 30,000 plant species. This is from the South African National Biodiversity Institute, or SANBI. Many of these plants are edible and nutritious. They play an important role in the cultures of the Nguni, Sotho, Tswana, Venda, and other ethnic groups.
These foods are wild greens. They also have ancient grains, local legumes, healing fruits, and drought-resistant shrubs. Many of them are more nutritious than imported superfoods. Yet most have been sidelined by modern diets. This guide brings them back — by name, in the languages of the people who first cultivated them.

Table of Contents

Why Indigenous Plant Foods Matter

South Africa has a food heritage that most people never learn about. We grow up eating maize meal. But maize is not indigenous to Africa — it came from the Americas in the 1500s.

Before maize came, South Africans enjoyed many native plant foods. These foods fed generations. They resisted drought. They required no chemical fertilisers. And they packed nutrients.

Today, diet-related diseases are rising fast across South Africa.

According to Statistics South Africa, many people die from non-communicable diseases. These include diabetes, hypertension, and obesity.

Many nutrition researchers say that losing traditional plant-based diets is a contributing factor. Bringing indigenous foods back to our plates is not nostalgia. It is nutrition science.

This A–Z guide covers 50+ indigenous South African plant foods.

Each entry has the indigenous name. It also includes the language and a short description. This description covers its nutritional and cultural value. We have grouped entries by food category for easier reading.

Let’s go natural.

Category 1: Leafy Greens and Wild Vegetables

Wild leafy greens are the most common native plant foods in southern Africa. They grow in fields, along roadsides, and in home gardens.

They are cheap, nutritious, and culturally significant. Furthermore, many of them are richer in iron, calcium, and vitamins than spinach from the supermarket.

Imifino (Wild mixed greens) [isiZulu]

Imifino is a broad Zulu term for a mix of wild edible greens. It includes cowpea leaves, amaranth, and other seasonal plants. A 100g serving of common imifino greens offers about 30mg of calcium and a good amount of iron (FAO, 2010).

Imifino is cooked, boiled, and seasoned. Moreover, it is one of the most important plant foods in rural KwaZulu-Natal.

Umfino (Wild greens (cooked)) [isiXhosa]

Umfino is the Xhosa equivalent of imifino. It refers to a mixed wild greens side dish cooked together. Traditionally, Xhosa women gathered umfino from the veld after rain. Our grandmothers cooked the greens with a little fat and salt. Today, umfino is making a comeback in urban kitchens across the Eastern Cape.

Morogo / Moroho (Wild spinach / African leafy greens) [Sesotho / Setswana]

Morogo is one of the most recognised indigenous foods in South Africa. It means wild leafy greens. This includes amaranth and black nightshade. Amaranth is also called Amaranthus hybridus. People know black nightshade as Solanum nigrum.

A study in the Journal of Food Composition and Analysis found that morogo contains three times as much iron as spinach. It is a staple in Limpopo, North West, and the Free State.

Delele (Jute mallow / Jew’s mallow) [Tshivenda / Sesotho]

Delele is a mucilaginous green with a slightly slimy texture when cooked — similar to okra. It is rich in vitamins A and C. SANBI says that delele (Corchorus olitorius) is a common vegetable in sub-Saharan Africa. Chefs use it in soups and stews. Its high fibre content supports healthy digestion.

Thepe (Lamb’s quarters / Goosefoot) [Sesotho / Setswana]

Thepe refers to wild plants in the Chenopodium family. These plants are high in oxalates but also rich in protein, calcium, and folate. They grow as weeds in disturbed soils. Many rural communities still gather them after the first rains. Blanching reduces the oxalate content significantly.

Umsobo (Amaranth greens) [isiZulu]

Umsobo comes from the amaranth plant (Amaranthus). Both the leaves and the seeds are edible. You can cook the leaves like spinach. They are soft, mild, and nutrient-dense. Amaranth greens are a good source of lysine, an amino acid that is rare in most plant foods.

Ibhece (Pumpkin leaves) [isiZulu / isiXhosa]

Ibhece refers to the young leaves and tendrils of the pumpkin plant. These parts are not wasted in traditional South African cooking. People boil and eat them with pap or umngqusho. Pumpkin leaves contain beta-carotene, vitamin C, and folate. They are a zero-waste food — nothing from the plant goes to the bin.

Murogo wa mavhele (Sorghum leaves) [Tshivenda]

In Venda cooking, young sorghum leaves are sometimes used as a vegetable. People in old communities connected grain cultivation and vegetable gathering. This shows a close relationship.

Isigweba (Wild mustard greens) [isiZulu]

Isigweba refers to wild mustard plants gathered from open grasslands. They have a peppery, slightly bitter taste. They are high in glucosinolates. These compounds may help prevent cancer, according to several studies.

Umhluzi wezintanga (Gourd-leaf broth) [isiZulu]

This refers to a traditional broth or relish made from gourd leaves. Farmers grew gourds alongside other crops in traditional polyculture gardens. The leaves added flavour and nutrition to meals throughout the growing season.

Category 2: Indigenous Grains and Cereals

Indigenous people in South Africa ate a lot of ancient foods. People in rural areas used sorghum, millet, and other grains for a long time before industrial maize came along.

These grains are better adapted to South African soils and climate than maize. They are also more nutritious. Chefs and nutritionists worldwide are now rediscovering many of them.

Check out our full post on Sorghum (Amazimba) Porridge Benefits. Discover why this grain is one of Africa’s most powerful!

Mabele (Sorghum) [Sesotho / Setswana / isiZulu (Amazimba in isiXhosa)]

Mabele is sorghum — one of the oldest cultivated grains in the world. It originated in northeastern Africa approximately 5,000 years ago (Doggett, 1988).

Mabele is naturally gluten-free. It contains resistant starch, which feeds beneficial gut bacteria. It has a lower glycaemic index than maize meal.

Mabele makes porridge. It is also used in traditional beer (umqombothi) and flatbreads. Many South African cultures use it.

Amazimba (Sorghum (grain)) [isiZulu]

Amazimba is the Zulu/Xhosa name for sorghum grain. It forms the basis of umqombothi — traditional Zulu fermented beer. Fermentation increases the bioavailability of B vitamins in the grain. Amazimba porridge is a slow-digesting, energy-sustaining meal still eaten in rural KwaZulu-Natal.

Inyawoti (Finger millet) [isiZulu / isiXhosa]

Finger millet (Eleusine coracana) is one of the most calcium-rich grains in the world. A 100g serving has about 344mg of calcium. That’s much more than wheat or maize (USDA FoodData Central). It was widely grown in the eastern regions of South Africa. It is now rare but is being revived by food sovereignty advocates.

Mpogo / Linyewu (Pearl millet) [Setswana / Tshivenda]

Pearl millet is drought-tolerant and heat-resistant. It grows where other grains fail. It has a lot of B vitamins, iron, and copper.

The South African Department of Agriculture calls pearl millet a key crop. It is important for food security. This is especially true in semi-arid areas.

Ubhontshisi wezinkanda (Indigenous millet varieties) [isiZulu]

Along with sorghum, traditional Zulu villages grew different kinds of millet. Over many centuries, farmers changed these to fit the soil in their area. In traditional seed systems, genetic variation made crops more resistant to failure.

Category 3: Indigenous Legumes

Legumes are nature’s protein factories.

Farmers grew, dried, and stored Indigenous South African legumes as food security crops. They fix nitrogen in the soil. They feed both people and the land.

Many traditional communities mixed legumes and grains. This formed complete amino acid profiles. They did this without knowing the science behind it.

Our post on Umngqusho Benefits: South Africa’s Most Nutritious Meal covers a popular legume-grain mix. This dish is a favourite in South African cuisine.

Dinawa (Cowpeas / Black-eyed peas) [Sesotho / Setswana]

Dinawa are cowpeas — one of the most important indigenous legumes in southern Africa. They are drought-tolerant and grow in poor soils. A 100g cooked serving provides approximately 8.5g of protein and 6.5g of fibre (USDA FoodData Central). You can eat Dinawa as a stew, mashed into a paste, or mixed with grains. Their leaves (morogo) are also eaten as a vegetable.

Ditloo (Jugo beans / Bambara groundnut) [Sesotho / Setswana]

Ditloo are jugo beans — also called Bambara groundnuts (Vigna subterranea).

They come from West Africa, but people have grown them in southern Africa for centuries. They are rich in protein, carbs, and fat. This makes them a complete food.

The South African Plant Genetic Resources Centre has picked ditloo. It is a main crop for conservation.

Izihlumelo zekhowe (Wild cowpea) [isiZulu]

People gathered and cultivated wild cowpea varieties across the grasslands of KwaZulu-Natal. They ate both the seeds and the leaves. Wild varieties often contain higher levels of antioxidants than commercial cultivars.

Nawa (Kidney bean (indigenous variety)) [Tshivenda]

Nawa refers to indigenous bean varieties grown in the Limpopo region. These varieties adapt to the hot, dry conditions of the Limpopo River basin. They have been part of Venda food culture for generations.

Umngqusho/Isitambu (ingredient — sugar beans) (Speckled sugar beans) [isiZulu / isiXhosa]

The star ingredient of umngqusho is the speckled sugar bean (Phaseolus vulgaris). Indigenous people brought sugar beans, but the dish is deeply rooted in their culture. Traditional umngqusho combines beans with samp (dried maize).

Nelson Mandela famously named umngqusho his favourite dish. The dish is high in protein, resistant starch, and B vitamins.

Indlubu (Jugo beans) [isiZulu / isiXhosa]

Indlubu is the Nguni name for jugo beans. They are nutty-flavoured and creamy when cooked. They are eaten boiled or roasted. Indlubu are very important legumes in Xhosa and Zulu food traditions.

Category 4: Indigenous Fruits and Fruiting Trees

South Africa’s indigenous trees produce fruits with extraordinary nutritional density. Many of these fruits were the original superfoods — long before the term existed. They provided vitamins, minerals, and energy to communities living on the land.

Umganu / Marula (Marula fruit) [isiZulu / isiXhosa (Sclerocarya birrea)]

Marula fruit has 4 times the vitamin C of oranges. This is from research by the Agricultural Research Council of South Africa. The oil from marula seeds is rich in oleic acid.

Communities across Limpopo, Mpumalanga, and KwaZulu-Natal have harvested marula for centuries. People eat the fruit fresh, ferment it into beer, and press it for oil.

Umkhiwane (Wild fig) [isiZulu / isiXhosa (Ficus species)]

Wild figs grow throughout South Africa’s savanna and bushveld regions. They are high in dietary fibre and natural sugars. Traditional communities dried wild figs for storage. They enjoyed them as a high-energy snack. Several Ficus species are considered sacred in Nguni culture.

Mutshidi / Mobola plum (Mobola plum) [Tshivenda (Parinari curatellifolia)]

The mobola plum is a small, sweet-tasting fruit from a tree that grows across the Limpopo bushveld. It is rich in natural sugars and vitamin C. In Venda, people fermented the fruit into a drink. They also used the bark for medicine.

Umthombothi (Wild loquat / African cherry orange) [isiZulu (Ekebergia capensis)]

This tree produces small, tart, edible orange fruits. It grows in the forests and mist belts of KwaZulu-Natal and the Eastern Cape. The fruit is rich in antioxidants. Traditional medicine has used the bark for centuries.

Umdoni (Waterberry) [isiZulu (Syzygium cordatum)]

The waterberry tree grows along stream banks and in moist areas. Its small purple fruits are astringent and edible. They are high in anthocyanins — antioxidants linked to cardiovascular health. Children in rural KwaZulu-Natal have eaten umdoni berries as a snack for generations.

Morojwa / Gewone katdoring (Shepherd’s tree berry) [Setswana (Boscia albitrunca)]

The shepherd’s tree produces small, edible, yellow berries that are raw or cooked. The roots were used to make a coffee-like beverage. Every part of this tree has been used. This makes it one of the most versatile plants in arid southern Africa.

Mutamba (Lannea fruit) [Tshivenda (Lannea discolor)]

Mutamba fruits are small, red, and edible. They grow on deciduous trees in the dry bushveld of Limpopo. The fruit is sweet-tart and eaten fresh by children and adults alike. The tree also provides edible inner bark in times of food scarcity.

Umthathi (Wild plum) [isiZulu (Harpephyllum caffrum)]

The Kaffir plum tree produces bright red, tart, fleshy fruits. They are eaten raw or used to make preserves. It has a lot of vitamin C. This tree is native to the coastal forests in the Eastern Cape and KwaZulu-Natal.

Isinwazi (Buffalo thorn berry) [isiZulu (Ziziphus mucronata)]

Buffalo thorn berries are small, reddish-brown, and edible. They are eaten fresh or dried. The tree holds deep meaning in Zulu and Ndebele traditions. It plays a role in funeral rites and connects the living to their ancestors.

Mahobohobo (Loquat berry (wild)) [Tshivenda / Sesotho (Uapaca kirkiana)]

Mahobohobo is the wild loquat or sugar plum. It is one of the most widely eaten wild fruits in southern Africa. It is high in sugars, vitamin C, and dietary fibre. SANBI lists mahobohobo as a priority indigenous fruit for conservation and commercialisation.

Umshemula / Mowana (Baobab fruit) [isiZulu / Setswana (Adansonia digitata)]

The baobab tree has been called the Tree of Life for good reason. Its fruit contains 6 times as much vitamin C as oranges. It also has twice the calcium of milk. This information is from Baobab Foods. It is based on research by the European Food Safety Authority (2013). The powdered pulp is mixed into porridge, drinks, and sauces. The leaves are also eaten as a vegetable. Baobab grows in the Limpopo lowveld and is sacred in many northern communities.

Category 5: Root Vegetables and Tubers

Root vegetables and tubers provided carbohydrate energy long before maize was introduced. They grew underground — protected from drought, pests, and fire. They were roasted, boiled, pounded, or dried for storage.

For a deep dive into one of South Africa’s most beloved tubers, read our post: 10 Amazing Amadumbe Benefits.

Amadumbe (Taro / Madumbi) [isiZulu / isiXhosa (Colocasia esculenta)]

Amadumbe are starchy tubers grown in the moist coastal regions of KwaZulu-Natal. They are naturally gluten-free and have a lower glycaemic index than potatoes. A study by the University of KwaZulu-Natal found that amadumbe contain a high level of resistant starch. This is good for gut health. It also helps control blood sugar. They boil, mash, or bake them.

Lerotse (Wild melon / Tsamma melon) [Sesotho / Setswana (Citrullus lanatus var. citroides)]

Lerotse is the wild ancestor of the watermelon. It grows in the dry Kalahari and Karoo regions. Its flesh is not as sweet as store-bought watermelon. However, it is high in citrulline, an amino acid that helps heart health. People roast and eat the seeds as a nutritious snack. For centuries, communities in the Northern Cape and North West have relied on lerotse. They use it especially during dry seasons.

Imidumbe yasendle (Wild taro (forest variety)) [isiZulu]

Wild taro varieties grow in the mist belt forests of KwaZulu-Natal. They gathered and ate them when they cultivated crops were scarce. Like amadumbe, you must cook them thoroughly to neutralise calcium oxalate crystals.

Morama bean (Gemsbok bean / Wonderbean) [Setswana (Tylosema esculentum)]

The morama bean is often called a tuber-legume. You can eat both the underground tuber and the seeds. The tuber can weigh up to 100kg and store water in dry environments. The seeds contain up to 40% protein and 40% fat — similar to soybean in nutritional profile (NRC, 2006). It grows in the Kalahari sandveld.

Isigude (Wild yam) [isiZulu / isiXhosa (Dioscorea species)]

Wild yams grow in the forested areas of the Eastern Cape and KwaZulu-Natal. They are starchy and filling. They were an important famine food. Wild Dioscorea species contain diosgenin — a compound used in pharmaceutical research.

Category 6: Indigenous Herbs, Teas, and Medicinal Plants

South Africa’s Cape Floristic Region is one of the world’s six floral kingdoms. It contains more plant diversity per square kilometre than the Amazon rainforest.

Many of its plants serve as food and medicine. Indigenous communities see no clear divide between the two.

Rooibos (Red bush tea) [Afrikaans / Khoisan origin (Aspalathus linearis)]

Rooibos is perhaps South Africa’s most famous indigenous plant. It is endemic to the Cederberg region of the Western Cape. Rooibos contains aspalathin — a unique antioxidant found in no other plant on Earth. Research from Stellenbosch University suggests that aspalathin may support healthy blood glucose levels. Rooibos is caffeine-free and rich in minerals. The Khoisan people have drunk it for centuries.

Heuningbos (Honeybush tea) [Afrikaans / Khoisan (Cyclopia species)]

Honeybush is closely related to rooibos. It grows in the fynbos biome of the Western Cape and Eastern Cape. It has a naturally sweet, honey-like flavour. Honeybush contains mangiferin and hesperidin — antioxidants with anti-inflammatory properties.

A study in the South African Journal of Botany supports its traditional use. This use is for respiratory health.

Buchu (Buchu) [Khoisan / Afrikaans (Agathosma betulina)]

Buchu is a small indigenous shrub from the Cape fynbos. It has been used medicinally by the Khoikhoi people for centuries. It contains diosphenol, a compound with antimicrobial properties. Today, buchu is sold worldwide as a health supplement and as tea. South Africa is the only country where it grows naturally.

Wilde-als (Wild wormwood / Lengana) [Afrikaans / Setswana (Artemisia afra)]

A lot of people in South Africa use wilde-als, which is also known as lengana in Setswana, as a medicine. It has anti-inflammatory and antimicrobial properties. Traditional healers use it for colds, flu, and digestive problems. A 2019 study in the Journal of Ethnopharmacology confirmed some traditional claims. It found that many properties are accurate.

Kankerbos (Cancer bush / Unwele) [Afrikaans / isiZulu (Sutherlandia frutescens)]

The cancer bush is one of the most studied indigenous medicinal plants in South Africa. Kankerbos is rich in L-canavanine, pinitol, and GABA. It has been used for a long time. And it helps boost immune health. It also lowers inflammation and controls blood sugar. Research published in the South African Medical Journal (2002) confirmed anti-inflammatory activity.

Umhlonyane (African wormwood) [isiZulu (Artemisia afra)]

Umhlonyane is the Zulu name for African wormwood. It is one of the most common traditional medicines in South Africa. Both the leaves and stems are used. It is also eaten in small quantities as a bitter herb. Bitter herbs stimulate bile production and support liver function.

Iboza / Ugwava (Aniseed tree / Iboza) [isiZulu (Tetradenia riparia)]

Iboza is an aromatic shrub used in Zulu traditional medicine. Its leaves are strongly scented. It is used for fever, headaches, and chest complaints. The fresh leaves are also crushed and used as an insect repellent.

Category 7: Succulent Plants and Unique Shrubs

Some of South Africa’s most extraordinary indigenous plants are also its most unusual. Succulents and hardy shrubs have adapted to survive extreme heat and drought.

Researchers have overlooked their nutritional and ecological roles — until now.

Spekboom (Elephant bush / Pork bush) [Afrikaans (Portulacaria afra)]

Spekboom is a remarkable succulent shrub indigenous to the Eastern Cape. Its leaves are edible, slightly tart, and eaten raw or cooked. But spekboom’s most extraordinary feature is its ability to capture carbon.

Research from SANBI shows that spekboom thickets store carbon. They do this at rates comparable to those of tropical rainforests. Nutritionally, spekboom leaves contain vitamin C and malic acid.

Hondepisbos / Sour fig (Sour fig) [Afrikaans / Khoisan (Carpobrotus edulis)]

The sour fig is a coastal succulent whose fleshy leaves and fruits are edible. Khoikhoi communities have eaten the fruit for centuries. They make it into a sweet-tart jam that the people in the Western Cape love. The leaves are also used medicinally — particularly for sore throats and skin infections.

Ghaukum / Num-num (Num-num berry) [Khoisan / Afrikaans (Carissa macrocarpa)]

The num-num is a thorny coastal shrub that produces small, dark-red berries. These berries are sweet and edible. They were gathered by Khoikhoi communities along the south and west coasts. Today, the num-num berry is used in artisanal jams and health products.

Vetmekaar (Water storer / Thick-leaved crassula) [Afrikaans (Crassula species)]

During times of drought, the Khoikhoi used several types of Crassula as water sources. Animals chewed on the thick, water-filled leaves to get water when it was dry outside. This practice shows a deep knowledge of the resources in the landscape.

Category 8: Indigenous Seeds, Nuts, and Oil Plants

Seeds and nuts were a critical source of healthy fats and protein in indigenous diets. Many of them were cold-pressed into oils. People roasted and ground others into flour. Their fats are predominantly unsaturated — the kind that support heart health.

Umthuma / Marula seed (Marula kernel oil) [isiZulu (Sclerocarya birrea)]

The seed inside the marula stone is pressed to produce marula oil. This oil contains approximately 70–78% oleic acid, similar to olive oil (USDA). It is extraordinarily shelf-stable and absorbs easily into the skin. Marula oil is now one of South Africa’s most valuable cosmetic and food exports.

Manketti / Mongongo nut (Mongongo nut) [Tshivenda / Setswana (Schinziophyton rautanenii)]

The mongongo nut grows in the Kalahari sandveld. It’s very nutritious, with up to 57% fat and 27% protein in each dried kernel (Lee, 1973). San communities have relied on mongongo nuts as a dietary staple for thousands of years. The nuts are roasted in hot ash and cracked open with stones.

Mafura / Mpafu (Tallow wood nut / Forest mahogany seed) [Tshivenda / Tshivenḓa (Trichilia emetica)]

Mafura seeds are pressed to produce a white, solid fat used in cooking and cosmetics. It is high in saturated fats and is extremely stable at high temperatures. In Venda communities, mafura fat had many uses. People used it for cooking. People also used it to moisturise skin. Additionally, it waterproofed leather.

Lerotse seed (Tsamma melon seed) [Setswana]

The seeds of the lerotse (tsamma melon) are roasted and eaten as a protein and fat-rich snack. They contain approximately 30% protein and 50% fat. San communities ground lerotse seeds into a paste during times of food scarcity.

Inhliziyonkosi / Wild peach seed (Wild peach kernel) [isiZulu (Kiggelaria africana)]

The wild peach tree bears small fruits. Traditional medicine has used their seeds. The seeds contain toxic compounds, so we must process them carefully. However, researchers have explored the oils from closely related species for nutritional applications.

Category 9: Indigenous Mushrooms and Fungi

Indigenous South African communities have gathered wild mushrooms for centuries.

Several species are edible, delicious, and nutritionally valuable. Mushroom gathering skills have been shared for many generations. This is especially true in the Venda, Tsonga, and Pedi groups in Limpopo.

Vhahulwa / Termite mushroom (Termite mushroom) [Tshivenda (Termitomyces species)]

Termitomyces mushrooms are grown symbiotically by termite colonies. They emerge after the first rains. In Venda and Tsonga communities, people value these for their meaty texture and rich flavour.

A study in the International Journal of Medicinal Mushrooms found that Termitomyces species are high in protein. They also have a lot of fibre and B vitamins.

amakhowe (Wild mushroom) [isiZulu]

Amakhowe is a Zulu word for edible mushrooms found in grasslands and forests. Knowing which species are safe to eat was key to traditional ecological knowledge. Several species were dried and stored for use in soups and stews during winter.

Mohope (Indigenous puffball) [Sesotho]

Gatherers collect puffball mushrooms in grasslands across the Free State and Lesotho highlands. People eat them when they are young and white inside. They are mild-flavoured and high in protein. People roasted puffballs directly in the coals and ate them.

Additional Indigenous Plant Foods: Quick Reference

The following plants are also part of South Africa’s indigenous food heritage. They are listed here in brief as part of this complete A–Z reference.

Umsobo / Imbuya (Pigweed / Amaranth (seed)) [isiZulu / isiXhosa (Amaranthus hybridus)]

Amaranth seeds have all nine essential amino acids. This means they have all the amino acids that your body needs. They are tiny but nutritionally dense. You can pop them like popcorn or grind them into flour.

Inkhakha (Wild cucumber) [isiZulu (Cucumis africanus)]

The wild cucumber is a small, spiny fruit that grows in grasslands. You can eat it raw or cooked. Researchers have studied its bitter compounds for anti-diabetic properties.

Umgwali (Wild ginger) [isiZulu (Siphonochilus aethiopicus)]

Wild ginger has a strong, spicy flavour. You can use it as a spice and a medicine. It is now threatened in the wild due to over-harvesting. Conservation efforts are underway in KwaZulu-Natal.

Liduma / Mphepho (Helichrysum / Everlasting flower) [isiSwati / Tshivenda (Helichrysum species)]

Mphepho is burned in traditional ceremonies — but the leaves are also used in teas and as a culinary herb. It has a strong, resinous, slightly sweet aroma.

Mathubana / Mothapo (Wild waterblommetjie) [Setswana (Aponogeton distachyos)]

Waterblommetjies are aquatic plants whose flowers and stems are edible. They grow in seasonal pans and vleis. They are most famously used in the Cape Malay dish waterblommetjiebredie.

Umganu omkhulu (Kei apple) [isiZulu (Dovyalis caffra)]

The Kei apple is a thorny indigenous shrub that produces small, yellow, tart fruits. They are eaten raw or made into jam and jelly. The fruit is rich in vitamin C.

Inqawe (Wild asparagus) [isiZulu / isiXhosa (Protasparagus species)]

Wild asparagus grows in the grasslands of the eastern regions. Young shoots are edible and eaten like commercial asparagus. They are high in folate and prebiotic fibre.

Intolwane (Elephant root) [isiZulu (Elephantorrhiza elephantina)]

The underground tuber of this plant is starchy and edible. It was roasted in hot coals and eaten. The plant regenerates quickly after fire — a sign of its extraordinary resilience.

Morula wa Bapedi (Mobola plum (Pedi variety)) [Sesotho sa Leboa (Northern Sotho)]

In Pedi-speaking areas, people gather mobola plums in summer. They eat them fresh or dried. It is part of a rich tradition of wild fruit gathering in the Limpopo bushveld.

Tshidzimba (Wild garlic) [Tshivenda (Tulbaghia species)]

Wild garlic grows in the grasslands of the Highveld and escarpment areas. Its leaves and bulbs have a strong garlic-onion flavour. People have used it as a flavouring and a medicine. Researchers have studied compounds in wild garlic for their antimicrobial properties.

Why Did We Lose These Foods?

The loss of indigenous foods did not happen overnight.

It happened because of colonisation, urbanisation, and shifts in the food system. Colonial agricultural policies actively discouraged indigenous farming systems.

Commercial maize was seen as a modern staple. In contrast, sorghum, millet, and wild greens were labelled primitive.

The result is a food system that is deeply dependent on a handful of introduced crops. This monoculture approach has contributed to both nutritional deficiencies and environmental degradation.

According to the FAO, 75% of the world’s food supply now comes from just 12 plant species. Yet the world’s native ecosystems contain thousands of edible plants.

Recovering these foods is an act of both nutritional and cultural sovereignty. The EatingPlantBasedZA platform refers to this as Sovereign Health. It’s based on what our land already offers.

How to Start Eating Indigenous South African Plant Foods Today

You don’t have to completely change what you eat right away. Start out small. Here are five useful steps:

1. Swap maize meal for mabele (sorghum) porridge three times a week. Sorghum is cheaper, more nutritious, and slower to digest.

2. Add morogo or imifino to your plate as a side dish. Look for it at local markets or gather it responsibly from open veld areas.

3. Cook with dinawa or indlubu instead of tinned beans. These indigenous legumes are available at many informal markets.

4. Drink rooibos or honeybush instead of imported tea or coffee. Both are caffeine-free and antioxidant-rich.

5. Use marula oil for skin care and cooking. It is produced locally and supports rural livelihoods.

Also read: Discover the Amazing African Superfood You’ll Love — our full guide to morogo.

Conclusion: Your Roots Are Your Nutrition

Indigenous South African plant foods are not relics. They are resources, and they grow in our soils. These plant foods speak our languages. Furthermore, they carry our nutritional history in their roots, seeds, and leaves.

This A–Z guide is just the beginning. Every one of these 50+ plants has a deeper story — a story of people, place, and purpose.

At EatingPlantBasedZA, we think reclaiming indigenous foods is vital. It boosts health, and builds communities. Indigenous foods also respects the land.

Save this guide. Share it. Cook from it.

Remember, the strongest superfoods might be growing right in your backyard.