Healthy Nigerian Dishes You Should Try

There are various benefits to eating healthy foods. When we eat healthily, we feel the impact on our bodies and minds. Nigeria offers some of the most delightful cuisines in the world, with our Banga soup topping CNN’s list of the best soups on the planet.

Most people think finding healthy Nigerian dishes can be daunting, especially with the temptations of irresistible aromas from street foods around the corner. However, the myth that Nigerian cuisine is unhealthy is untrue. You will be surprised to know that the traditional cuisine of Nigeria is actually full of healthy robust ingredients, flavours, and spices. 

So, whether you want to spice up your meal plan or you’re looking for new ways to prepare your favourite dishes with healthy ingredients, here are some of the healthy Nigerian dishes you should try. 

Moi-Moi 

Made from beans, Moi-Moi is high in protein and contains fibre. In fact, this delicious Nigerian dish also has other nutrients, depending on the combination of the ingredients used during preparation. They are extremely adaptable, and you can eat them with vegetables. Keep in mind that proteinous foods like Moi Moi are only necessary for good health, but they are also the most filling macronutrient. The dish might keep you feeling full and pleased, which helps you maintain healthy body weight.

Ofada Rice 

It’s been said that ofada rice is a healthy alternative to the normal white rice that we eat. According to studies, “ofada rice contains more protein and minerals than other rice brands, which are essential for general mental and physical well-being. Using a simultaneous equation system that accommodates censored dependent variables and continuous endogenous dietary knowledge, this study investigated the effect of households’ dietary knowledge on the consumption of local (ofada) rice.” Thus, you can add ofada rice with a delicious sauce to your healthy meal plan. 

Edikang Ikong Soup

Edikang Ikong soup is a healthy soup made of two types of vegetables – waterleaf and Ugu. Waterleaf is widely known and called different names – (Yorubas call it, “Efo gure” and the Igbos call it, “Mgbolondi”). However, it’s very nutritious, as it’s a good source of molybdenum, iron and zinc. Ugu is wide-known as the Pumpkin leaves, which are high in vitamins, most especially A and C. Edikang Ikong soup is made by cooking the two veggies combined with certain nutritional ingredients and seasonings. The soup goes well with Fufu, amala, and wheat.

Àmàlà

A visit to the western part of Nigeria would make you a believer in Àmàlà. The delicacy has three variations that include plantain flour (àmàlà ogede), cassava flour (àmàlà láfún), and yam flour (àmàlà isu).  People on a low-carb diet can use the unripe plantain variation because of its low carb content. Due to its low sugar level but high resistant starch content, unripe or green plantain is very beneficial to diabetics. Àmàlà can be eaten with jute mallow soup called ewedu, or any other soup. 

Ogbono Soup 

Ogbono soup is a slippery or ‘draw’ delicious dish, made from Ogbono seed, also known as Irvingia gabonensis, or African bush mango. If you want to eat healthy, ogbono soup is among the Nigerian dishes to consider. You can combine it with amala, or wheat.  The seed is believed to contain amino acids and a good number of nutrients, vitamins and minerals. Similarly, the soup itself is rich in calcium, potassium, vitamins, fibre, iron, zinc, protein, and fat.

Pepper Soup

The aroma of pepper soup would leave your mouth watery.  Depending on the dish that is prepared, it can cure colds and boost immunity.  If you love night activities, pepper soup can keep you warm and active. The soup is prepared with organic ingredients like tomatoes, garlic, ginger, habanero pepper, chilli pepper, onions, and other condiments like catfish, meat, chicken, or goat meat. Pepper soup is rich in vitamins, potassium, zinc, iron, and other nutrients. 

Asaro/Yam Porridge

Asaro is simply yam porridge with an irresistible taste, prepared with herbs, spices, yam, peppers, and other ingredients. Most people garnish it with chicken, meat, crayfish, or prawns.  You can eat it with ‘efo-riro’, boiled plantain, or stew. The dish is rich in copper, potassium, fibre, vitamin C, copper, and carbohydrates.

Boli / Roasted Plantain

Boli is roasted ripe or unripe plantain eaten with fish, peanut, or spicy stew.  Most streets in Nigeria have corners where you can buy this healthy dish.  Boli is rich in antioxidants, vitamins, potassium, fibre, and iron among others.  People with a sweet tooth would love the ripe plantain, while those who want to eat healthier prefer the unripe version. 

Beans and Dodo 

Nigerians have a special way of preparing their beans. Beans can be prepared as a porridge, garnished with fish, onions, pepper, palm oil, or corn, including spices and herbs. An additional fried plantain or dodo makes the dish popular in millions of homes in Nigeria. This delectable dish is highly proteinous.

Efo Riro

This popular and delectable Nigerian soup is made from dark, leafy greens such as Spinach, which has some powerful health benefits. Eating spinach may have health benefits such as increasing blood glucose management in diabetics, lowering the risk of cancer, and enhancing bone health. Efo riro is made with a substantial amount of spinach, pepper, spices and some meats such as lamb, beef, chicken, fish, etc. The soup goes well with rice, wheat, and amala. 

Eggplant Stew

Eggplant may be cooked into a tasty soup for a healthy alternative. This healthy vegetable is a high-fibre, low-calorie meal high in nutrients with numerous possible health advantages. It also provides a good source of potassium. To prepare the soup, you boil, mash, drain, and sauté the eggplants in oil with blended tomatoes, peppers, and spices, and add any meat for a delicious taste. Eggplant soup goes well with yam, plantain or even rice. 

Peppered Goat Meat

This delightful goat meat dish is made by boiling or frying the meat and then lightly heating them in a spicy sauce. The flavour of goat meat is robust and chewy, cooking it with a lot of flavour and spices actually complements its distinct flavour. The peppered Goat Meat is one of the healthy Nigerian dishes, with plenty of nutrients including protein, vitamin B12, iron, potassium and zinc. It’s also very low in fat compared to any other red meat. 

Vegetable Fried Rice

While this is a popular global dish, it’s also an exciting feature of Nigerian cuisine. This dish contains several types of chopped vegetables, rice and various African spices. Even though rice is a source of carbohydrates, the combination of vegetables in the dish makes it more healthy. The various vegetables such as carrots, spring onions, cabbage, and capsicum have powerful antioxidants that can fight harmful bacteria in the body. 

“Your diet is a bank account. Good food choices are good investments.” – Bethenny Frankel. Keep in mind that incorporating these healthy Nigerian dishes into your diet will benefit your body a lot, and help you protect yourself from various diseases.