This flag was adopted in 1973 when Guinea-Bissau gained independence from colonial Portugal. The flag uses the classic colours of the Pan-African movement and the black star represents the unity of Africa.
DishesAbacate Recheado Com Atum (vegan option)
Time 20 mins
Effort 3/10
Rough cost £3
Capital Bissau
Population 1,874,303 (148th largest)
Land mass 36,125 km2 (134th largest)
Languages Portuguese (official), Creole (national + much more widely spoken)
Religions45% Islam


Guinea-Bissau is a West African country bordering Senegal and Guinea. In ancient times, it was part of the Mali Empire before falling under Portuguese colonial rule in the 19th century. The nation gained back its independence in 1974 and a period of political instability has ensued. There is a diverse mix of ethnic and religious groups in Guinea-Bissau, which is reflected in the culture and cuisine of the country.

Bridget made Abacate Recheado Com Atum, which is essentially avocado skins filled with a spicy – coconutty – fishy (vegan or not) guacamole! These were so good and take no time at all to make. The vegan chickpea-tuna was super good also and the nori gives it a great fishy flavour. We will 100% be making this filling again just for putting in sandwiches!


Abacate Recheado Com Atum


  • vegan ‘tuna’ option: 1 tin chickpeas + lemon juice + 1 nori sheet + salt + pepper
  • non-vegan option: 1 tin tuna
  • 3 avocados
  • 5 tsp tabasco / sriracha
  • 1 cup fresh grated coconut (or dried if you can’t get fresh)
  • 1 lemon, juice
  • 1/2 cup cream / creme fraiche / yogurt / mayo (whatever you want)
  • salt + pepper + to taste
  • chilli flakes + grated coconut for topping!


  1. Halve the avocados and scrape out the flesh carefully so that the skins remain intact.
  2. Prep the filling by mashing the avocado flesh with either the tinned tuna or vegan tuna fillings, and all the other ingredients until you reach a nice consistency.
  3. Spoon the filling back into the avocado boats and top with more coconut + chilli flakes!

Obrigada and see you in Guyana! M + B x

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