Victor EzejaVegan lifestyle has increasingly grown in popularity in modern time with many across the globe adopting it either for health reasons or a personal belief in having compassion for animals and environmental conservation.
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Common among vegans or vegetarians, is a philosophy of adopting a plant-based diet while avoiding all animal foods such as meat (including fish, shellfish and insects), dairy (milk, etc.), eggs and honey – as well as avoiding animal-derived materials, products tested on animals and places that use animals for entertainment.
In this article, we expored 10 Nigerian foods good for vegan diet.
1. African Bread fruit (ukwa) porridge
Known as Ukwa in Igbo and the scientific name Treculia africana, bread fruit porridge is a nice delicacy eaten mostly in Southeastern part of Nigeria. It is prepared with the seeds of breadfruit.
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African breadfruit, ukwa is very nutritious and excellent for vegetarians. According to nutrition experts, it has oil rich in unsaturated fat (good fat), vitamins, minerals, dietary fibre and folic acid.
Aside from cooking as porridge, it can be prepared in diverse ways and consumed. The seeds can be dried, fried and eaten locally with coconut or kernel as well.
2.Moi Moi (steamed bean cake)
While some people eat beans as it is, others don’t. For who don’t eat only beans, you can consider eating moi moi which is beans grinded, mixed with other ingredients and steamed. It can slo be eaten with pap or custard or even eat it with your jollof rice or any other vegan dish.
3. Beans and Plantain
Beans and plantain is another popular dish in Nigeria. People on vegan diet can also take plantain and beans porridge. The combination according to nutritionists, is a great one as they contain different nutrients for the body. Beans is a good source of plant protein, while plantain contains vitamins, fibre, potassium, and antioxidants.
4. Beans and Sweet Corn
Beans can also be prepared with sweet corn in form of porridge which is also a good delicacy for vegans. Just like normal plantain and beans porridge, beans and sweet corn cam also be cooked with other ingredients excluding animal products and eaten.
5. Rice (jolof or with Vegetable stew) and Salad
Rice which is a rich source of carbohydrates can be prepared in form of jolof with salad or with vegetable stew. Instead of eating with turkey or chicken meat, which are animal products, you can just have it with salad or only vegetable stew.
Salad is made of vegetables like cabbage, lettuce, carrots, and cucumber, among others, which contain nutrients that your body needs.
6. Tiger Nuts
Also known as Aya in Hausa, Ofio in Yoruba, Aki Hausa in Igbo and Hausa’s groundnut in Pidgin, Tigernut is a tuber crop that has existed for ages. It is a rich source of carbohydrates, minerals and other nutrients.
7. Fiofio with cocoyam
This is a delicacy mostly found in Southeastern Nigeria (especially Enugu), made of pigeon pea, and cocoyam. It is called locally called achicha ede. The food is prepared with palm oil, oil bean seed (ukpaka) and scent leaf among other ingredients that does not emanate from animal sources (as vegans may want it).
The meal is incredibly rich in protein and high in many essential nutrients good for vegans.
Called fiofio in Igbo, waken-masar in Hausa, and otinli in Yoruba, pigeon can also be prepared it can also be cooked and eaten with yam.
8. Yam Porridge
Yam porridge is a very delicious yam recipe eaten by many Nigerians. It is prepared by boiling yam till it is tender and then cooked with blend of pepper, tomatoes, leafy vegetables, onions, and palm oil among other seasoning not coming animal products for vegans. Some also add ukpaka to it.
9. Yam and Tomato Sauce
Yam which contains carbohydrates can also be prepared with tomato sauce which is also a great vegan food. However the sauce you should not add egg or crayfish which are animal by-products.
Green leafy vegetables like spinach can be added to the sauce to make it more nutritious and healthy.
10. Akara (bean cake) and Pap
Baked bean ball locally called ‘akara’ is made from grinded beans, blended with other ingredients such as onion, salt, pepper, among others. It is a popular breakfast staple eaten in Nigerian homes either with bread or pap.
For those vegan diets, taking akara’ and pap would be a better offer in this food category.
Conclusion
Taking to vegan life style can be rewarding as studies have shown that it gives a lot of health benefits such as lowering risks of certain diseases (heart disease, high blood pressure, diabetes cancer, etc.), better weight control and a host of other benefits.
There are many delicious meals in Nigeria that can be prepared for vegans without using meat, fish, egg or any other animal bye-products.
Victor Ezeja is a passionate journalist with six years of experience writing on economy, politics and energy. He holds a Masters degree in Mass Communication.
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