Nigerian cuisine evokes a rich heritage with tasty spices. Natives and tourists will enjoy many plant-based options. Bean stews, vegetable sauces, and bold rice dishes satisfy various palettes. Even meat eaters could enjoy these plant-based dishes without missing their favorite ingredient.

Some perceive Nigerian cuisines to feature mostly meat dishes. Plant-based options are available for health-conscious dieters. These meat-free dishes reinforce food security while offering nutritional density because of the many nutrients in fruits, vegetables, and grains.

Nigerian plant-based dishes are reducing diabetes and heart disease cases. A nation’s longevity is important for maintaining economic prosperity. Healthy adults contribute to the booming economy by working jobs or forming new businesses. These actions guide a consistent monetary flow as the economy enhances its strength.

Vegan and vegetarian diets safeguard animal populations. This proactive choice satisfies appeals to benefactors in no-cruelty animal organizations. Vegans don’t eat meat or dairy while vegetarians avoid only meat.

Plant-based foods enhance protein while lowering caloric density. These diets also help manage food allergies. I tried veganism with my late husband for 8 months as we went on a weight loss journey. Meal planning became more challenging, so we both stopped the diet.

1. Efo Riro

Traditional Nigerian cooking of this stew includes meat or fish. Substitute with either mushrooms or tofu. The dish pairs well with a side of bread, rice, or potatoes.

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People who change their diet look to positively enhance their health. Integrate protein from plant-based sources and remember to hydrate. Cutting out one or two food groups makes meal planning challenging enough, so remember these important components.

2. Ewan Riro and Dodo

Dodo is a sweet fried plantain that accompanies a stewed beans dish (Ewan riro). The honey beans or black-eyed peas are flavored with peppers and onions cooked in palm oil like efo riro. It’s delicious and filling because of the beans’ protein. The two components balance for a sweet and savory combination unmatched by other native dishes.

3. Moi Moi

Savory steamed bean pudding features onions, peppers, and spices. Traditional plant-based moi moi accompanies rice dishes well. Rice and moi moi make the dish more filling. Steaming with banana leaves adds an earthier taste.

4. Akara

Fried bean cakes combine black-eyed peas, onions, and peppers. The beans’ protein naturally creates and holds the cake shape. They puff up while deep frying them golden.

5. Jollof Rice

Briny tomatoes and earthy green beans, carrots are the base vegetables of jollof rice. Peas and bell peppers offer freshness and sweetness. Soften the vegetables in palm oil. Splash in the broth and let it heat up. Add and simmer everything to allow the rice. Coleslaw’s cold, briny bite contrasts with the rich rice.

6. Okra Soup

Okra’s sliminess is an acquired taste. Natives do not mind it, though. Mushrooms, eggplant, or tofu make for a plant-based “meaty” texture. Spinach, peppers, and onions are reduced with the protein items. Chickpeas are optional for a silkier texture. Cassava fufu or semolina adds a deeper body and flavor.

7. Nigerian Stir-Fry

Carrot, cabbage, green beans, and bell peppers dance in a tomato-based stir-fry sauce. Place it on top of spaghetti for Nigerian flair on an Italian staple. Mix it with fried potatoes for a comfort-style meal.