EASY + HEALTHY NIGERIAN MEAL IDEAS WITH RECIPES (Ep1)

palm oil

🥗Healthier: olive oil

💰Cheaper: vegetable oil

Olive oil offers a healthier fat option while vegetable oil is more economical.

fish or meat

🥗Healthier: tofu

💰Cheaper: mushrooms

Tofu provides a protein alternative while mushrooms are a budget-friendly substitute.

crayfish

🥗Healthier: dried shrimp

💰Cheaper: fish sauce

Dried shrimp adds flavor with fewer calories, while fish sauce is often less expensive.

locust beans

🥗Healthier: fermented soybeans

💰Cheaper: miso paste

Fermented soybeans can mimic the flavor of locust beans, while miso is widely available.

Peel and chop yam into cubes.

Boil yam in water until soft, about 15-20 minutes.

Drain excess water and mash yam slightly.

Heat palm oil in a pot over medium heat until shimmering.

Add chopped onions and sauté until translucent, about 3-4 minutes.

Stir in chopped bell peppers and scotch bonnet pepper, cooking for another 3 minutes.

Add seasoning cubes and salt, mixing well.

Pour in vegetable broth and bring to a simmer.

Add the mashed yam and stir to combine.

Incorporate spinach and any optional fish or meat, cooking for 5 minutes.

Adjust seasoning as needed, then remove from heat.

Serve hot, garnished with additional spinach if desired.

Cooking Techniques

Spice Level: