8 Most Healthy Nigerian Dinner Ideas You Can Try Today!
Written by Ajayi Emmanuel,
about 1 month ago
Introduction
If you’ve ever tried to find the best healthy Nigerian dinner ideas that can help you eat healthy, lose weight, or simply help you wake up the next day feeling Productive, healthy, and strong, then you should read this article.
In this article, we answered your questions on the best dinner ideas you can try out in your homes, how you can prepare them, and where you can shop for the ingredients without leaving the comfort of your home.
Below is the list of 8 Most Healthy Food Ideas You Can Try Today:
Boiled Yam and Scrambled Tofu
Moin Moin
Porridge Yam
Basmati Rice, Stew, and Vegetables
Dodo and Fried Eggs
Fruit Salad
Okro Soup and Eba
VEGETABLES FRIED RICE
Vegetable fried rice is a popular dish with a rich history that spans various cultures and cuisines. Here's an overview of its background:
Fried rice is believed to have originated in China, it was a rice preservation method they developed that later grew into a widely adapted dish almost everyone loves today. In recent years, vegetable fried rice has been adapted to cater to health-conscious eaters, as a good quality of veggies is a big recommendation for preparing this.
How To Prepare Your Vegetable Fried Rice in 30mins or Less.
To provide the best information on this, we are featuring an 11-minute video by Zeelicious Foods that has been watched by over 1 million persons on the fastest way to prepare your vegetable fried rice. In this video, she shared everything you need to know about preparing your vegetables and fried rice FAST!
Watch the Video Here:
List of Recipes You Need To Make Your Vegetables Fried Rice
Ingredients:
- 4 cups cooked rice (preferably day-old)
- 1 cup carrots, diced
- 1 cup green beans, chopped
- 1 cup sweet corn
- 1 cup peas
- 1 bell pepper, diced
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 inch ginger, minced
- 2 tablespoons vegetable oil
- 2 tablespoons soy sauce
- 1 teaspoon curry powder
- 1 teaspoon thyme
- Salt and pepper to taste
- Optional: 1/2 cup spring onions, chopped
- Optional: 1-2 fresh chilies, finely chopped (for extra heat)
Instructions: A Step-By-Step Process to Cook Make Your Vegetable Fried Rice
1. Prepare the Vegetables:
- Wash, peel, and dice the carrots.
- Wash and chop the green beans and bell pepper.
- If using fresh sweet corn, remove the kernels from the cob.
2. Cook the Vegetables:
- Heat 1 tablespoon of vegetable oil in a large pan or wok over medium heat.
- Add the diced carrots, green beans, and peas. Stir-fry for about 3-5 minutes until they start to soften.
- Add the diced bell pepper and sweet corn. Stir-fry for another 2-3 minutes.
- Remove the vegetables from the pan and set aside.
3. Cook the Aromatics:
- In the same pan, add the remaining 1 tablespoon of vegetable oil.
- Add the chopped onion, minced garlic, and minced ginger. Stir-fry for about 2 minutes until fragrant.
4. Add the Rice:
- Add the cooked rice to the pan, breaking up any clumps with a spatula.
- Stir-fry the rice with the aromatics for about 2-3 minutes.
5. Season the Rice:
- Add the soy sauce, curry powder, and thyme. Stir well to combine.
- Season with salt and pepper to taste.
6. Combine and Cook:
- Return the cooked vegetables to the pan with the rice.
- Mix everything and stir-fry for another 2-3 minutes until the rice is heated and well-mixed with the vegetables.
7. Finish and Serve:
- If using, add the chopped spring onions and fresh chilies. Stir well.
- Serve hot as a main dish or a side dish.
Enjoy your Nigerian-style vegetable fried rice!
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2. Boiled Yam and Scrambled Tofu
Boiled Yam and Scrambled Tofu is a nutritious and delicious meal that combines traditional and contemporary culinary practices. Here's an overview of its background:
Boiled yam is a staple food in many West African countries, especially Nigeria. Yams have been a central part of the diet for centuries, providing a rich source of carbohydrates and energy. Traditionally, boiled yam is enjoyed with a variety of sauces and stews.
Tofu, on the other hand, originated in China and has been a significant protein source in East Asian cuisine for over a thousand years. It is made from soybeans and is renowned for its versatility and nutritional value. Scrambled tofu is a modern culinary invention, often used as a plant-based alternative to scrambled eggs.
In recent years, the combination of boiled yam and scrambled tofu has gained popularity among health-conscious eaters. This dish marries the traditional flavours of West Africa with the protein-packed benefits of tofu, creating a balanced meal rich in nutrients. The use of a variety of vegetables in the scrambled tofu adds both colour and nutritional value, making it a wholesome option for any time of the day.
List of Recipes You Need To Make Your Boiled Yam and Scrambled Tofu
Ingredients:
For the Boiled Yam:
- 1 medium-sized yam
- Water (enough to cover the yam pieces)
- Salt to taste
For the Scrambled Tofu:
- 1 block (about 200g) firm tofu
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 small bell pepper, diced
- 1 medium tomato, diced
- 1 tablespoon vegetable oil
- 1 teaspoon turmeric powder (for colour)
- 1 teaspoon curry powder
- 1 teaspoon thyme
- Salt and pepper to taste
- Optional: 1-2 fresh chilies, finely chopped (for extra heat)
- Optional: 1/4 cup chopped spring onions
Instructions: A Step-By-Step Process to Make Make Your Yam and Scrambled Tofu
1. Peel the yam and cut it into thick slices or cubes.
2. Place the yam pieces in a large pot and add enough water to cover them.
3. Add a pinch of salt to the water.
4. Bring to a boil over medium-high heat and cook until the yam is tender, about 15-20 minutes. You can check by piercing with a fork; it should go in easily.
5. Drain the water and set the boiled yam aside.
6. Drain the tofu and press out excess water by wrapping it in a clean cloth or paper towel and placing a weight on top for about 10 minutes.
7. Crumble the tofu into small pieces using your hands or a fork.
8. Heat the vegetable oil in a large pan over medium heat.
9. Add the finely chopped onion and minced garlic. Sauté for about 2 minutes until fragrant.
10. Add the diced bell pepper and cook for another 2 minutes.
11. Add the diced tomato and cook until softened, about 3 minutes.
12. Add the crumbled tofu to the pan.
13. Sprinkle the turmeric powder, curry powder, and thyme over the tofu. Stir well to combine.
14. Season with salt and pepper to taste.
15. Cook, stirring occasionally, for about 5-7 minutes until the tofu is heated through and well mixed with the vegetables.
16. If using, add the chopped fresh chillies and spring onions. Stir well and cook for another 1-2 minutes.
17. Serve the boiled yam on a plate alongside the scrambled tofu.
Enjoy this nutritious and delicious meal as a healthy Nigerian dinner
3. Moin Moin
Moin-Moin, a beloved Nigerian dish, boasts a rich history rooted in West African cuisine. This savoury steamed bean pudding, made from peeled black-eyed peas, onions, and a blend of spices, has become a staple in many Nigerian households. Known for its delicious taste and nutritious value, Moin-Moin is perfect for both everyday meals and special occasions.
How To Prepare Your Mouth-Watering Nigerian Moin-Moin
To provide the best information on this, we are featuring a 5-minute video by 9jaFoodie that has been seen by over 53,000 persons on the fastest way to prepare your Nigerian moin-moin.
Watch the Video Here:
List of Recipes You Need To Make Your Nigerian Moin-Moin
Ingredients:
- 2 cups black-eyed peas, peeled
- 1 large onion, chopped
- 1 red bell pepper, chopped
- 1-2 scotch bonnet peppers (to taste), chopped
- 1/4 cup vegetable oil or palm oil
- 2 tablespoons ground crayfish (optional)
- 1 bouillon cube (or seasoning powder)
- 1 teaspoon salt (or to taste)
- 2 cups warm water
- Optional: 1 smoked fish, deboned and flaked
- Optional: 2 boiled eggs, sliced
Instructions: A Step-By-Step Process to Make Your Nigerian Moin-Moin
1. Prepare the Beans:
- Soak the black-eyed peas in water for about 1 hour.
- Peel the beans by rubbing them between your hands to remove the skins. Rinse and repeat until the skins are mostly removed.
2. Blend the Mixture:
- In a blender, combine the peeled beans, chopped onion, red bell pepper, and scotch bonnet peppers.
- Add a little water and blend until you achieve a smooth, thick batter.
3. Mix the Ingredients:
- Pour the blended mixture into a large bowl.
- Add the vegetable oil or palm oil, ground crayfish, bouillon cube, and salt. Mix well.
- Gradually add the warm water, stirring continuously to achieve a smooth consistency.
4. Prepare for Steaming:
- Grease small bowls or aluminium foil bags (or traditional Moin-Moin leaves) lightly with oil.
- If using, place a piece of smoked fish or a slice of boiled egg at the bottom of each bowl or bag.
5. Steam the Moin-Moin:
- Pour the bean mixture into the prepared bowls or bags, filling them about three-quarters full.
- Arrange the filled bowls or bags in a large pot with a steamer rack.
- Add enough water to the pot to steam without touching the Moin-Moin.
- Cover the pot and steam over medium heat for about 45 minutes to 1 hour, or until the Moin-Moin is firm and cooked through.
6. Serve:
- Allow the Moin-Moin to cool slightly before removing them from the bowls or bags.
- Serve hot or warm as a main dish or side dish.
Tips for Perfect Moin-Moin:
- Smooth Texture: Ensure the beans are blended to a very smooth batter for the best texture.
- Flavor Variations: Experiment with adding different fillings like corned beef, shrimp, or vegetables for a unique twist.
- Serving Suggestions: Pair Moin-Moin with jollof rice, or fried rice, or enjoy it on its own with a side of fresh salad.
4. Porridge Yam
Porridge Yam, also known as Asaro, is a beloved Nigerian dish that combines the creamy texture of boiled yam with a flavorful, spicy tomato-based sauce. This hearty meal is traditionally enjoyed as a comfort food and is perfect for a filling lunch or dinner. The dish's rich taste and aromatic ingredients make it a favourite in many Nigerian households.
How To Prepare Your Mouth-Watering Nigerian Porridge Yam (Asaro)
To provide the best information on this, we are featuring a 10-minute video by Tastycity that has been seen by over 350,000 persons on the fastest way to prepare your Nigerian Porridge Yam (Asaro)
Watch the Video Here:
List of Recipes You Need To Make Your Nigerian Moin-Moin
Ingredients:
- 1 medium-sized yam
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 2 medium tomatoes, diced
- 1/2 cup palm oil (or vegetable oil)
- 2 tablespoons ground crayfish (optional)
- 1-2 fresh chillies, finely chopped (adjust to taste)
- 1 teaspoon ground pepper (cayenne or paprika)
- 1 teaspoon curry powder
- 1 teaspoon thyme
- 1 bouillon cube (Maggi or Knorr)
- Salt to taste
- 2 cups water or broth
- Optional: 1/2 cup chopped spinach or ugwu leaves
- Optional: 1/4 cup smoked fish or dried shrimp
Instructions: A Step-By-Step Process to Make Your Nigerian Porridge Yam
1. Prepare the Yam:
- Peel the yam and cut it into medium-sized cubes.
- Rinse the yam cubes and set aside.
2. Cook the Base:
- In a large pot, heat the palm oil over medium heat.
- Add the chopped onion and sauté until translucent.
- Add the minced garlic and diced bell pepper, and cook for about 2 minutes until fragrant.
3. Add Tomatoes and Seasoning:
- Add the diced tomatoes to the pot and cook until they soften and the oil starts to separate from the tomato mixture, about 5-7 minutes.
- Stir in the ground crayfish, fresh chilies, ground chillies curry powder, thyme, and the bouillon cube. Mix well.
4. Cook the Yam:
- Add the yam cubes to the pot and stir to coat them with the tomato mixture.
- Pour in the water or broth, ensuring the yam is mostly covered.
- Cover the pot and bring to a boil over medium-high heat.
- Reduce the heat to medium-low and let it simmer for about 20-25 minutes, or until the yam is tender and the sauce has thickened. Stir occasionally to prevent sticking.
5. Final Touches:
- If using, add the chopped spinach or ugwu leaves and the smoked fish or dried shrimp. Stir gently to combine.
- Adjust seasoning with salt to taste.
- Simmer for an additional 5 minutes to let the flavours meld.
6. Serve:
- Serve the porridge yam hot, garnished with extra fresh chilies or herbs chillies red.
Enjoy your delicious and comforting Porridge Yam!
5. Basmati Rice, Stew and Vegetables
Basmati Rice served with a rich, flavorful stew and a side of vibrant, sautéed vegetables is a wholesome and satisfying meal. This dish combines the aromatic qualities of basmati rice with the savoury depth of a well-seasoned stew and the nutritional benefits of fresh vegetables. It's a perfect blend of flavours and textures, making it a favourite in many households.
List of Recipes You Need To Make Your Basmati Rice, Stew, and Vegetables Recipe
Ingredients
For the Basmati Rice:
- 2 cups basmati rice
- 4 cups water
- 1 tablespoon vegetable oil
- 1 teaspoon salt
For the Stew:
- 1 pound (450g) meat (chicken, beef, or goat), cut into bite-sized pieces
- 2 tablespoons vegetable oil
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 2-3 medium tomatoes, diced (or 1 can of crushed tomatoes)
- 1 tablespoon tomato paste
- 1 teaspoon ground paprika
- 1 teaspoon curry powder
- 1 teaspoon thyme
- 1 bouillon cube (Maggi or Knorr)
- Salt and pepper to taste
- 1-2 fresh chilies, finely chopped (optional)
- 2 cups water or broth
For the Vegetables:
- 1 cup carrots, sliced
- 1 cup green beans, chopped
- 1 cup bell peppers, sliced
- 1 cup broccoli florets
- 2 tablespoons vegetable oil
- 1 clove garlic, minced
- Salt and pepper to taste
Instructions: A Step-By-Step Process to Make Your Basmati Rice, Stew, and Vegetables
1. Cook the Basmati Rice:
- Rinse the basmati rice under cold water until the water runs clear.
- In a medium pot, bring 4 cups of water to a boil.
- Add the rice, vegetable oil, and salt.
- Reduce the heat to low, cover, and let it simmer for 15-20 minutes, or until the rice is tender and all the water is absorbed.
- Fluff the rice with a fork and set aside.
2. Prepare the Stew:
- In a large pot, heat the vegetable oil over medium heat.
- Add the chopped onion and sauté until translucent.
- Add the minced garlic and diced bell pepper, and cook for about 2 minutes until fragrant.
- Add the meat pieces and brown them on all sides.
- Stir in the diced tomatoes, tomato paste, paprika, curry powder, thyme, and bouillon cube.
- Add the fresh chilies if using.
- Pour in the water or broth, bring to a boil, then reduce the heat to low.
- Cover and let it simmer for about 30-40 minutes, or until the meat is tender and the flavors are well combined.
- Season with salt and pepper to taste.
3. Cook the Vegetables:
- In a large skillet, heat the vegetable oil over medium heat.
- Add the minced garlic and sauté for about 1 minute until fragrant.
- Add the sliced carrots and cook for about 3 minutes.
- Add the green beans, bell peppers, and broccoli florets.
- Season with salt and pepper to taste.
- Stir-fry the vegetables for about 5-7 minutes, or until they are tender-crisp.
4. Serve:
- Serve a portion of the basmati rice on a plate.
- Top with a generous serving of the stew.
- Add a side of the sautéed vegetables.
- Garnish with fresh herbs if desired.
Enjoy your flavorful and nutritious meal of Basmati Rice, Stew, and Vegetables!
6. Dodo and Fried Eggs
Dodo (fried plantains) and fried eggs is a classic and beloved combination in many West African households. This simple yet delicious meal is perfect for breakfast, brunch, or even a quick dinner. The sweetness of the ripe plantains pairs beautifully with the savoury, well-seasoned fried eggs, creating a delightful balance of flavors.
How To Prepare Your Dodo and Fried Egg
To provide the best information on this, we are featuring a 14-minute video by Basic Tips and Tricks that has been seen by over 4,000 persons on the fastest way to prepare your Nigerian Dodo and Fried Egg
Watch the Video Here:
List of Recipes You Need To Make Your Dodo and Fried Egg
Ingredients:
For the Dodo (Fried Plantains):
- 2-3 ripe plantains
- Vegetable oil (for frying)
- Salt to taste
For the Fried Eggs:
- 4 large eggs
- 1 small onion, finely chopped
- 1 small tomato, diced
- 1 small bell pepper, diced
- 1-2 fresh chilies, finely chopped (optional)
- 2 tablespoons vegetable oil
- Salt and pepper to taste
- Optional: 1/4 cup chopped spring onions or fresh herbs (parsley, cilantro)
Instructions: A Step-By-Step Process to Make Your Dodo and Fried Egg
1. Prepare the Plantains:
- Peel the plantains by cutting off the ends and making a slit down the length of each plantain.
- Slice the plantains diagonally into 1/4-inch thick pieces.
2. Fry the Plantains:
- In a large frying pan, heat about 1/2 inch of vegetable oil over medium heat.
- Once the oil is hot, add the plantain slices in a single layer. Do not overcrowd the pan.
- Fry the plantains for about 2-3 minutes on each side, or until they are golden brown and crispy.
- Remove the fried plantains from the oil and place them on a paper towel-lined plate to drain excess oil.
- Sprinkle with a pinch of salt while they are still hot.
3. Prepare the Fried Eggs:
- In a medium bowl, crack the eggs and beat them lightly with a pinch of salt and pepper.
- Heat 2 tablespoons of vegetable oil in a non-stick frying pan over medium heat.
- Add the chopped onion and sauté until translucent.
- Add the diced tomato, bell pepper, and fresh chilies (if using). Cook for about 2 minutes until the vegetables are slightly softened.
- Pour the beaten eggs into the pan, stirring gently to combine with the vegetables.
- Cook the eggs, stirring occasionally, until they are scrambled and fully cooked.
- If using, add the chopped spring onions or fresh herbs, and stir to combine.
4. Serve:
- Arrange the fried plantains (dodo) on a serving plate.
- Serve the scrambled eggs alongside the plantains.
- Enjoy this delicious and satisfying meal for breakfast, brunch, or any time of the day.
Enjoy your delicious Dodo and Fried Eggs!
7. Fruit Salad
Fruit salad is a refreshing and healthy dish that can be enjoyed as a snack, dessert, or even a light meal. Packed with a variety of fresh fruits, it offers a delightful mix of flavors, colors, and textures. This versatile dish is perfect for any occasion, from breakfast to picnics and potlucks. It’s also a great way to get your daily dose of vitamins and antioxidants.
How To Prepare Your Fruit Salad
To provide the best information on this, we are featuring a 7-minute video by Clean and Delicious that has been seen by over 4,000 persons on the fastest way to prepare your Nigerian Dodo and Fried Egg
Watch the Video Here:
List of Recipes You Need To Make Your Fruit Salad
Ingredients:
- 1 cup pineapple chunks
- 1 cup watermelon, diced
- 1 cup strawberries, hulled and halved
- 1 cup grapes, halved
- 1 apple, cored and diced
- 1 banana, sliced
- 1 orange, peeled and segmented
- 1 kiwi, peeled and sliced
- 1 mango, peeled and diced
- Juice of 1 lemon or lime (to prevent browning and add freshness)
- Optional: 1 tablespoon honey or maple syrup (for extra sweetness)
- Optional: Fresh mint leaves, chopped, for garnish
Instructions: A Step-By-Step Process to Make Your Fruit Salad
1. Prepare the Fruits:
- Wash all the fruits thoroughly.
- Peel, core, and dice the pineapple, watermelon, apple, mango, and kiwi.
- Hull and halve the strawberries.
- Halve the grapes.
- Peel and segment the orange.
- Slice the banana just before adding to prevent browning.
2. Combine the Fruits:
- In a large mixing bowl, combine all the prepared fruits.
- Squeeze the juice of the lemon or lime over the fruits. This helps to keep the fruits fresh and prevents browning, especially for apples and bananas.
3. Sweeten and Garnish:
- If desired, drizzle honey or maple syrup over the fruit salad for added sweetness.
- Gently toss the fruit salad to combine all the ingredients evenly.
- Garnish with chopped fresh mint leaves for an extra burst of flavor and a touch of elegance.
4. Serve:
- Serve the fruit salad immediately, or refrigerate it for about 30 minutes to let the flavors meld and to enjoy it chilled.
- Spoon the fruit salad into individual bowls or a large serving dish.
Enjoy your refreshing and colorful Fruit Salad!
8. Okro Soup and Eba
Okro Soup, also known as Okra Soup, is a popular and nutritious Nigerian dish enjoyed by many. It is often paired with Eba, a dough made from garri (cassava flour), making it a hearty and satisfying meal. The slimy texture of okro, combined with a rich and flavorful broth, creates a delicious soup that is perfect for dipping with Eba. This combination is a staple in many Nigerian homes and is enjoyed by people of all ages.
List of Recipes You Need To Make Your Okro Soup and Eba
Ingredients:
For the Okro Soup:
- 300g fresh okro (okra), finely chopped or grated
- 200g beef or goat meat, cut into bite-sized pieces
- 100g cow skin (ponmo), cleaned and cut into pieces (optional)
- 100g dried fish or smoked fish, cleaned and deboned
- 1-2 tablespoons ground crayfish
- 1-2 fresh chilies, finely chopped (optional)
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1/2 cup palm oil
- 1 bouillon cube (Maggi or Knorr)
- Salt to taste
- 1 teaspoon ground pepper (cayenne or paprika)
- 1 teaspoon ground ogbono (optional, for added thickness)
- 2 cups water or broth
- Optional: 1/2 cup chopped spinach or ugwu leaves
For the Eba:
- 2 cups garri (cassava flour)
- 4 cups water
Instructions: A Step-By-Step Process to Make Your Okro Soup and Eba
1. Prepare the Ingredients:
- Clean and chop the okro (okra) into small pieces or grate it.
- Rinse and cut the beef or goat meat into bite-sized pieces.
- If using, clean and cut the cow skin (ponmo) into pieces.
- Clean and debone the dried or smoked fish.
- Finely chop the onion, garlic, and fresh chilies.
2. Cook the Meat:
- In a large pot, add the meat, cow skin, and chopped onion.
- Add water to cover the meat and season with salt and the bouillon cube.
- Bring to a boil, then reduce the heat and simmer until the meat is tender, about 30-40 minutes.
3. Prepare the Okro Soup:
- In another pot, heat the palm oil over medium heat.
- Add the minced garlic and fresh chilies (if using) and sauté for about 2 minutes until fragrant.
- Add the chopped okro and cook for about 5 minutes, stirring frequently.
- Add the cooked meat and its stock, ground crayfish, ground pepper, and ground ogbono (if using).
- Stir well to combine and bring to a simmer.
- Add the dried or smoked fish and continue to cook for another 10-15 minutes, allowing the flavours to meld.
- If using, add the chopped spinach or ugwu leaves and cook for another 2-3 minutes.
- Adjust seasoning with salt to taste.
4. Prepare the Eba:
- Bring 4 cups of water to a boil in a pot.
- Once boiling, reduce the heat and gradually add the garri while stirring continuously to prevent lumps.
- Continue to stir until the mixture thickens and pulls away from the sides of the pot, forming a smooth dough.
- Remove from heat and mold the Eba into desired shapes (usually round).
5. Serve:
- Serve the Okro Soup hot in a bowl.
- Place the molded Eba on a plate alongside the soup.
- Enjoy by dipping the Eba into the Okro Soup.
Enjoy your delicious and hearty meal of Okro Soup and Eba!
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