With the normal output fluorescents that come with most aquarium hoods you will be fairly limited in the types of plants you can grow. In most cases you won't have even 1
wpg, which doesn't allow you to grow many plants very well.
Suitable plants would include Anubias spp., some of the heartier Cryptocorynes, Java fern, Java moss, possibly Marsilea spp. and Sagittaria spp. as foreground plants. There are certainly others, but hopefully this will give you a place to start
I've found all of these, with the exception of Java moss, to work well with African cichlids. For some reason they love to shred Java moss, although they show no inclination to eat it. As mentioned earlier it tends to catch a lot of detritus and this may be what attracts them to it. Vals would also probably work under your lighting conditions, but I would certainly not recommend them, as Africans seem to consider them a delicacy and will eat them to the ground, given half a chance.
Africans have a reputation for being very hard on plants, but I've found that, if you can keep the plants algae-free, your Africans will leave them perfectly alone, barring the noted exceptions above. I can't vouch for the behavior of any of the SA/
CA cichlids, but I would guess they can be just as hard on plants as Africans.