A Taste of São Tomé and Príncipe: Cacao Plantation Tours and Local Culinary Delights

São Tomé and Príncipe are best known for their stunning natural beauty, rich biodiversity, and historical connection to cacao production. Often referred to as the "Chocolate Islands," the country was once the world's largest cacao producer in the early 1900s, and cacao remains a vital part of its economy and culture today

Beyond chocolate, the islands are celebrated for their pristine beaches, lush rainforests, and vibrant ecosystems, making them a haven for ecotourism and birdwatching. The friendly locals, colonial architecture, and unique Creole-inspired cuisine also add to the charm of this tropical paradise. With many reasons to visit São Tomé and Príncipe, it's the perfect destination for nature lovers, history enthusiasts, and foodies looking to experience a unique blend of culture, adventure, and tropical charm.

The food in São Tomé and Príncipe is a tasty mix of its rich agricultural and fishing traditions. Fish is the main protein, often paired with local root crops like cassava and yam. Breadfruit and jackfruit are everyday staples, and beans, maize, and cooked bananas also make up a big part of the local cuisine.

These ingredients come together in dishes like calulu, a hearty fish stew (the national dish of São Tomé and Príncipe) with vegetables and matabala, a delicious side dish made from yam. São Tomé & Príncipe's street food scene is also a vibrant showcase of the islands' rich culinary heritage, blending African, Portuguese, and Creole influences. Vendors line the streets with sizzling grills and fragrant pots, offering everything from grilled fish to banana fritters. A standout local favourite is the Leonilda BULA – a sweet cake you can buy on the streets of São Tomé & Príncipe.

Here's the Leonilda BULA recipe if you’d like to recreate this sweet treat at home:

Ingredients

• 4 eggs
• 1 cup of sugar
• Lemon/lime zest
• 1 tablespoon of baking soda
• 3 teaspoons of wheat flour
• 4 tablespoons of butter or 1 cup of cooking oil
• 250g corn semolina
• 3 spoons of cinnamon powder
• Pinch of salt
• 2 cans of coconut milk

Preparation: 40min -1h

1. In a mixer, beat the eggs, oil/butter, sugar, salt, lemon zest.

2. Then, add the cinnamon, wheat and sugar and mix well until everything is mixed together and combined.

3. Next, add the coconut milk and baking soda, then stir for a few more minutes. Add the corn semolina and stir for a few more seconds and the dough is ready.

4. Bake in a medium oven (180° C), preheated, for 40 minutes and ready.

Visiting us at Príncipe Collection offers a unique opportunity to experience our commitment to local and organic farming. Our horticulture team grows various fruits, vegetables, and herbs, all organically cultivated and freshly picked for our chefs to create delicious daily meals. Discover the flavours of São Tomé and Príncipe and see how we bring sustainable, local ingredients to your table

With rich chocolate plantations to explore and local cuisine to taste, São Tomé and Príncipe offer a variety of exciting cultural tours to enjoy. From exploring the islands' rich history and local traditions to experiencing its unique music, art, and cuisine, these cultural tours offer a deep dive into the life and soul of São Tomé and Príncipe.

Excursions and local tours you can enjoy include:

Exploring Cacao Plantations

A chocolate lover's dream, São Tomé and Príncipe is home to some of the world's finest cacao, and the islands' lush terrain dotted with plantations provide a unique opportunity to explore the "tree-to-table" journey. The rich volcanic soil and ideal climate make it the perfect environment for growing cacao, and visitors can take guided tours through historic plantations like our Cacao Route walking tour in Roça Sundy, which brings the islands’ chocolate story to life.

Learn about the long-standing traditions of cacao cultivation and gain insight into the entire process - from planting the cacao trees to harvesting the pods by hand. Our knowledgeable guides explain the intricate steps involved in fermenting and drying the cacao beans, which are essential in creating the rich, flavourful chocolate the islands are known for.

A trip to our cacao plantations is only complete with a taste of our delicious chocolate and our tastings allow visitors to savour the fresh, local produce.

Whether you're a chocolate enthusiast or simply curious about the process, these plantation tours provide a hands-on, sensory experience of São Tomé and Príncipe's cacao heritage. You'll have the opportunity to taste the beans at different processing stages, from the raw cacao to the rich chocolate made from local crops, connecting you to their agricultural legacy through tasty treats and eats.

Traditional Cooking Classes

Cooking classes offer food enthusiasts a hands-on way to connect with the islands’ culinary traditions. Local chefs or families guide visitors through preparing classic dishes, from the slow-cooked richness of calulu to sweet treats like arroz doce (coconut rice pudding).

Visitors learn traditional recipes and gain insights into these meals' techniques and cultural significance and local ingredients.

Traditional cooking classes in Príncipe often incorporate fresh, local ingredients such as tropical fruits, fresh seafood, and cacao, allowing visitors to experience the islands' flavours in their freshest form.

Market and Dining Experiences

The islands’ bustling markets are a must-visit for those seeking an authentic taste of daily life. Market sellers offer an array of tropical fruits, freshly caught fish, and traditional snacks. São Tomé's central market is particularly vibrant, offering an opportunity to sample local favourites and explore new, unique ingredients.

For eating out and dining in São Tomé and Príncipe, restaurants and eco-resorts showcase the best of the islands’ cuisine. At Príncipe Collection, we supply our fresh produce to Roça Sundy and Sundy Praia, to our boutique hotels, and staff canteens, providing locally grown ingredients that enhance every meal.