NIGERIAN FOOD TIME TABLE FOR FAMILY OF 5 + MEAL PLANNING TIPS

black-eyed peas

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils are lower in calories and cook faster.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil is healthier but may be more expensive.

spinach

🥗Healthier: kale

💰Cheaper: cabbage

Kale is nutrient-dense while cabbage is more affordable.

red bell pepper

🥗Healthier: yellow bell pepper

💰Cheaper: carrots

Carrots add sweetness and are often cheaper.

Peel and cut yam into chunks.

Soak black-eyed peas in water for a few hours or overnight.

Boil yam in a pot with water until tender, about 15-20 minutes.

Add soaked black-eyed peas to the pot with yam.

Chop onion, red bell pepper, and green bell pepper; blend until smooth.

Heat vegetable oil in a separate pan over medium heat until shimmering.

Add blended pepper mixture to the hot oil; sauté for 5-7 minutes until fragrant.

Add seasoning cubes and salt to the sautéed mixture; stir well.

Pour the sautéed mixture into the pot with yam and beans.

Add more water if necessary to achieve desired consistency.

Simmer for 10-15 minutes, stirring occasionally.

Stir in chopped spinach and cook for an additional 2-3 minutes.

Adjust seasoning to taste before serving.

Cooking Techniques

Spice Level: