Serves 4 to 6 people • 2-cups African Beans or Black Eyed Peas • One – egg • One - maggi cub • One - habanero pepper (very hot) • 1-½ cups of vegetable oil • 1/3 - cup of onions • ½ - teaspoon of salt (optional) METHOD First, soak beans in hot water for 20 minutes for (African Beans)or 3hours for Black Eyed Peas. Next, after beans have soaked, remove the shells by gathering a handful of beans in both hands and rubbing them together very briskly. Continue to rinse beans with water to remove the fallen off shells as you continue to rub off the shell of the beans. After you are done, the beans should be nice and white with all the shells removed. This part is very time consuming and can take 30 to 45 minutes to complete. But it’s well worth the wait. Next, grind the beans 2-cups at a time very smoothly and creamy in blender using 1/2 - cup of water. Pour grounded mixture into medium

size bowl. You should end up with 4-1/2 cups of beans total. When you reach the last portion of beans to grind (1/2) cup, still use the 1/2 cup of water to grind because the revious bean mixture should be very thick and is still probably sticking to the sides of the blender. Mixture should look very white and thick in texture. Next, add to bean mixture 1-crumbled maggi cube. Next, cut 1/3 cup of chopped onions. Next, remove the seeds and cut one habanero pepper very small. Next, add the cut onions, salt and habanero pepper to bean mixture and stir well. Next, add ½ an egg to mixture and stir well. Next, heat 1-½ -cups of vegetable oil in a medium pan or skillet on medium high. Next, when oil is hot, spoon or pour mixture like small pancakes into hot oil. Mixture should be ½ inch a part from each other. You should be able to spoon in at least four to six large spoons full of mixture at a time. Finally, spooned mixture should cook for 5 minutes one each side or until golden brown. Before turning the mixture to brown on the other side, gently and lightly dab some of the remaining egg on top of the uncooked side before flipping to the other side. Tip: Akara can be eaten at breakfast time or as an appetizer or snack. ENJOY!!


a similar amount of canned tomatoes -. to taste • cayenne pepper or red pepper. but it can also be made in muffin pans (muffin tins). chopped -. chopped. (peeled if desired). chopped • cooked carrots. finely chopped .or -. a sort of savory bean pudding.or -.INGREDIENTS Moyin-Moyin (also called Moin-Moin.two tablespoons of canned tomato paste • one or two onions. Moimoi). chopped • salt and black pepper to taste • chile pepper. What you need • two to three cups dried cowpeas (black-eyed peas) or similar • one tablespoon dried shrimp powder • one or two tomatoes. Moi-Moi. include one or more of the optional ingredients to make fancy Moyin-Moyin. The traditional way to cook Moyin-Moyin is to wrap it in leaves (such as banana leaves) and steam it. Skip all the optional ingredients to make a simple version. Also see the Akara recipe. to taste • oil to grease muffin tin • Optional Ingredients (a cup of one or more of the following): • cooked shrimp. In modern Africa it is often cooked in empty tin cans. is a unique and delicious way to prepare black-eyed peas or other beans. There are many variations of Moyin-Moyin.

using a rack to keep them out of the water. allowing some room for it to rise while cooking. Cook the packets by steaming them in a large pot. If the beans have soaked only a short time. rub them together between your hands to remove the skins. thick paste. Place the pans (or cans) in a baking dish partially filled with water. A tablespoon of oil may be added. or smoked fish. After soaking them. Rinse to wash away the skins and any other debris. grind. cleaned and torn into pieces dried shrimp or prawns. Slowly add enough water to form a smooth. salted. Grease the muffin pans (or tin cans). Bake in a medium-hot oven for about a half-hour. cut into small pieces dried or smoked meat. or mash the black-eyed peas into a thick paste. they may be cooked in water over a low heat until they are partially tender. Scoop the Moyin-Moyin mixture into your pans (or cans).• • • • small • • • • • cooked peas sweet green or red pepper (bell pepper) hard-boiled egg dried. Check for doneness with a toothpick or sharp knife. Drain them in a colander. Crush. Add the other ingredients to the black-eyed pea paste and stir to make a smooth mixture. washed. Alternate cooking method: Wrap the Moyin-Moyin mixture in banana leaves or aluminum foil to make small packets. Cover them with boiling water and soak them for at least an hour or overnight. Beat with a wire whisk or wooden spoon for a few minutes. as one would for a cake. washed and crushed canned sardines leftover cooked meat. . torn into small pieces canned corned beef METHOD Clean the black-eyed peas in water in a large pot. Moyin-Moyin in tin cans can also be steamed in a large covered pot on a stove. In a separate container combine all other ingredients and crush and stir them together until they are thoroughly mixed.

.May be served hot or at room temperature.

METHOD 1. mix all together. 8. Put the folded leave in the pot and cover up. ½ large tin of water Soak the beans. salt to taste. 4. Add salt and water. remove the skins and grind. .pepper and onion. Desert spoonful of ground pepper. 1 small tin of roasted egusi. 6. remove leaves and serve. Put the mixture in the leaves and fold up. ½ large onion. 5. Put some water on the fire with small stick across the inside of the pot. grind egusi. When cooked.ALAPA INGREDIENTS (for six people) • • • • • • 1 large tin of beans. 3. 2. Put them in a basin. 7.

onions. When cooked. washed beans boiled.salt and palm oil METHOD II Picked. . the ground pepper. • Salt to taste METHOD I Picked and washed boiled beans served with ata sauce. • 1 large tin of palm oil. onions and oil added to the boiled beans and same cooked together on the fire. made of ground pepper. • ½ large onion. METHOD III EWA ADALU INGREDIENTS (For 6 people) • 2 basins of beans.EWA (1st and 2nd Methods) INGREDIENTS (For 6 people) • 2 basins of beans. Fish could be added to improve the flavouring. • Ground Pepper.

Clean the beans and put in a pot of fire to cook . 2 Dessert spoonful of ground pepper. 4. When water is nearl dried up and the beans are done.• • • • • 1 small tin of corn. 2. Add salt and more water. Boil the corn in a pot. 1 Dessertspoonful of salt 1arge tin of palm oil.wash the beans thoroughly and add to the METHOD corn. 5. METHOD .ororo (groundnut oil) or egusi oil 1. When the corn is soft. cut in square or round shape. 3. Peel yams. Cover and stir well after 5 minutes. 2. ½ large onion.remove and serve in a dish EWA-EBE INGREDIENTS • 3 lumps yam (moderate size about 3 kilo) • • • • • 2 tins of beans2 middle dry fish 2 teacupfuls of palm oil salt to taste small pepper to taste 1.add the ground and cut onions and pepper.

When the yam is boiled. 5. and oil. . with the fish. adding salt 4. add the ground ingredients. grind the ingredients. Serve hot. cook for a time.3. 7. While cooking. Put the pieces in a pot on the fire with the beans . 6.stiring till it is done. Add the remaining salt and oil.

EKURU INGREDIENTS • 1 ½ kilo of beans • j2 Dessert spoonfuls of dry pepper • ½ large onion • salt to taste • small piece of kaun • 1/3 small tin of oil .


3. Fold mixture in leaves 6. Soak the beans. Put the mixture in the leaves and fold up. Serve with cold Eko . Mix in the mashed Ekuru.METHOD 1. Grind. Put the folded leave in the pot and cover up. 12. 10. 9. 2. Put some water on the fire with small stick across the inside of the pot. add kaun. 7. put the oil in a sauce pan and some salt and put the mixture on fire until it boils and stirred until cooked 11. 8. Put them in a basin. remove the Ekuru from leaves and mash together. salt and water. Mix well. Fry ata after you had grind the pepper and onion. 4. remove the skins and grind. When cooked. 5.

cup of onions ½ . 2. and remove the shell. Next.habanero pepper (very hot) 1-½ cups of vegetable oil 1/3 . being careful not to make it too thin by First. After you are done. Boil eggs hard. . 5.AKARA EGGS (For 6 people) INGREDIENTS • 6 pieces of eggs • • • • • • 2-cups African Beans or Black Eyed Peas One . 3.. Prepare Akara mixture.teaspoon of salt (optional) METHOD 1. Gently remove it with a knife into the cooking oil. Continue to rinse beans with water to remove the fallen off shells as you continue to rub off the shell of the beans. remove the shells by gathering a handful of beans in both hands and rubbing them together very briskly. 6. after beans have soaked. When cooked cut in halves and serve.hours for Black Eyed Peas. the beans should be nice and white with all the shells removed. 4. Oil a large spoon and fill with the mixture.maggi cub One . Place the egg in this and cover well. soaking the beans in hot water for 20 minutes for (African Beans)or 3.

METHOD . Maggi cubes.Wash and season the meat. Add one litre of . salt and pepper then steam till water dries up. and stockfish head with Onion.OBE EFO ELEGUSI INGREDIENTS QUANTITIES Beef 8 medium pieces Stockfish head 1 medium head Smoked fish 1 medium size Shoko leaves 1 medium bunch Fresh pepper (ground) 4 large size Fresh tomatoes (ground) 4 large size Tatashe (ground) 4 large size Onion (ground) 1 large size Egusi (ground) 1½ cups Maggi Super Onion Spices (Tablet) 1 Iru 1 small wrap Water 1½ litres Salt to taste.

cut the Shoko leaves and blanch slightly then set aside. . onion.water and continue cooking. .Add ground Egusi. . and add salt to taste.Pick. Fry for about 5-10 minutes.Heat the palm oil. wash.Add water. smoked fish and water or meat stock. pepper. .Remove from heat and serve . . and allow to simmer for another few minutes. . and then add ground fresh tomatoes.Then add shoko leaves. . . Stir.Wash and bone the fish. .Add the stockfish.Allow to cook for about 5 minutes. Maggi Super Onion .Spices. and tatashe. Add iru. Boil without stirring for about 10 minutes. . .Continue boiling for 8-10 minutes.Simmer for about 2 minutes.

tomato puree. Step 3: When tender. small quantity. Fresh pepper. tomatoes. Now dip each chip of the yam in the egg mixture and roll it until it is covered completely by the egg mixture.DUNDU INGREDIENTS: Yam . chopped. Add powder pepper to taste as well. chopped. Place the tomato sauce in a bowl. METHOD Step 1: Peel the yam tuber. Step 5: Add a bit of salt to the whipped egg. Cut it up into giant chip sizes (like potato chips for a giant). Pour water and boil until tender. chopped pepper. and whip them up until frothy. Step 6: Place a frying pan on low heat and add vegetable oil. and blot away any drops from the pieces. and ensuring that it does not burn. Step 8: Mix the tomato puree. Serving: Place the fried yam chips in a platter. turning them when the egg is fried solid.about 2ml. chopped onions. Fry the yam chips. and stir fry until tender. . Add the tomato mixture to the oil. which is one tablespoonful Salt to taste Three medium sized eggs Chopped onions Fresh. Step 10: Add salt to taste. and place in a wider bowl. Step 4: Get a bowl and break the eggs into it. chopped tomatoes in a bowl. Step 9: Use a spoon to gather any wayward bits of fried egg that might remain in the hot oil. drain in a colander. Step 7: Remove the fried yam pieces from the oil.5kg (for a serving of 3 adults) Palm oil . Step 2: Rinse the pieces twice and put in a pot.0.

Use the quantity of spices your taste buds can accommodate 6. Palm Oil 3. and add some water. To cook. gradually put in the grated yam in a folding manner to incorporate some air 4. Cut up and grate. 2. be careful though cos it has the reputation of being itchy. Dried and Fresh Crayfish 4. scientific name is Dioscorea alata . Water Yam 2. put a little quantity in the pot. Smoked Fish 8. Known as white yam in some places like Asia. known popularly as water yam. Salt 5. You have to use the correct specie of yam. Add all your ingredients and cook for bout 40 mins and stir occasionally. Chiili pepper METHOD 1. 3. Already cooked meat and diced 7. Seasoning 6.IKOKORE/IFOKORE INGREDIENTS 1. Ready to grub! . Pls use a non-stick pot 5.


4. Add salt to the grated yam and mix well.OJOJO INGREDIENTS • 1 yam • 2/3 tin of fresh pepper • 1 large onion • salt to taste • 2 large tins of palm oil or any kind of oil. Peel the yam. Serve hot with cold Eko (Agidi) (White Corn Pudding) AKARA AWON INGREDIENTS . 5. 3. 2. • Some large pepper METHOD 1. Mix in all other ingredients and fry in small balls in the hot oil. Grind the small pepper cut half of the large pepper and onions into small pieces and grind the rest. put it in a basin or bowl. wash and grate it.

Peel the yam. Grind Okro and mix with the grated yam and grinded pepper.• • • • • • • 4 Okra 1 yam 2/3 tin of fresh pepper 1 large onion salt to taste 2 large tins of palm oil or any kind of oil. Some large pepper 6. Grind the small pepper cut half of the large pepper and onions METHOD into small pieces and grind the rest.put it in a basin or bowl. wash and grate it. Add salt to the grated yam. 7. 11. Fry in hot oil. YAM BALLS . 9. Serve with cold Eko. 10. 8.

put it in a bowl. remove and serve YAM FLOUR-ELUBO . 4. 3. cut it into pieces and wash thoroughly. Cook in a pot of salty water. After beating .INGREDIENTS • 1 yam • 4 eggs • 1 large onion • salt to taste • 2 large tins of ororo METHOD 1. meanwhile cut the onion into small piece and beat the eggs. put in the yam a piece at a time and gentle beat it. When the oil is quite hot. mix all together and make into balls. 2. put the balls in one by one and when quite brown. Peel the yam. while doing this put the frying pot with oil on the fire. have ready a mortar and pestle.

wash thoroughly and leave to soak in a bowl of boiling water until the water is cold. 2. • AMALA AND EWEDU INGREDIENTS • gbodo [yam flour] . 3. and dry in the sun.INGREDIENTS • White Yam METHOD 1. Beat and sift. Remove. Peel and slice yam thinly (5mm thick).

5. when boiling add your yam flour as you are adding this. please serve hot so as to enjoy it. Add the leafs and stir until it softens and well thicken. depending on how soft you want it be and cover to simmer for some minutes. Serve with amala and any stew of your choice . by now it will start pulling add salt to taste and its ready. make sure you turn at the same time with a ladle so that it doesn't come out with lumps. Any method u choose to use is okay.• • • METHOD water ewedu leaves salt. 4. put some water in the pot and allow to boil 2. Add kanhun [potassium] and allow to melt in water before adding your chopped or blended ewedu leafs. EWEDU 1. by using a blender to blend or chopping board and knife or broom. when it is well coagulated add some warm water. NOTE: the potassium makes it soft and make sure you add very little quantity of it. after this turn it together properly. 1. The leafs need to be chopped properly. Place a little quantity of water in pot and place on burner 3. 2. 4. 3.

Put some water on the fire with small stick across the inside of the pot. then remove it. Soak the rice for ½ hour. Put mixture in leaves fold up and put it in the pot one by one and cover with leaves and a lid. minutes. 3. When it is done. add the sifted rice little by little and stir it with a stick until it is quite smooth. put in the ground pepper and onions and half of a large pepper and onions which had been cut into pieces. When it is done. air it for 10 2.ABALA INGREDIENTS • ¼ bag of rice • 1 large n of oil • 4 tablespoonfuls of small pepper • Salt to taste • 1 ½ large onions • 1 large tin full of shrimps METHOD 1. 4. Stir together. beat and sift it. remove the leaves and serve. Put it in a mortar. 7. 9. When it boils. 6. take it out of the water.and palm oil and some salt. 8. and then add the shrimps (grind if liked). Put a pan or pot on the fire with some water in it. 5. .

For Savoury Rice Balls. . 3. 2. 4. and dry it in hot oil. meat or tomato can be added. 5. For Sweet Rice Balls. grated coconut. If too damp. fish. use onions. add a little flour. sugar. Make into balls. Boil rice well-a little overcooked does not matter.RICE BALLS (Savoury or Sweet) INGREDIENTS • Rice • Egg • Flour • Coconut oil • Sugar • Grated Coconut METHOD 1. etc may be added. Let it cool and put it into a basin. Make a hole in the centre and add one egg to bind it. Fried in Hot coconut oil is very good.

it emits the unique Ofada Rice aroma that is often the first attraction. Ofada Rice is very different from other rice. It is identified with brown stripes because it is unpolished.OFADA RICE Ofada Rice is the short. INGREDIENTS Ofada rice Sauce 1. and non-genetically modified. robust and brown rice planted mostly in Ogun State and some other states in western Nigeria. dry or smoked fish 2. tomatoes 3. tatashe 5. pepper 4. It is unpolished rice . shongbo 6. When cooked. onions .

7. red oil 8. ponmo METHOD its a kind of locally made stew you blend the tomatoes with your hand or grater . stock fisk 10. meat 9.

add carefullythe ingredients and METHOD some salt. Put oil in a saucspan or pot .SOUPS. 3. P-ut on the fire until it boils. N. . 2. Care must be taken that mixture does not burn. Grind the pepper and onion.B.stir until cooked.STEWS AND SAUCE FRIED ATA SAUCE INGREDIENTS • • • • • ½ large onion 2 Dessertspoonfuls of small dry pepper 12 large pepper Salt to taste 1 large tin of oil 1.

7. Remove when cooked. and palm oil. Cover for 2 minutes then stir. add Gbure stirring it with a large spoon.GBURE SOUP INGREDIENTS • 1 bowl of Gbure • 1 large tin of egusi • 1 ½ dessertfuls of ground pepper • 1 dessertspoonful of Iru (locust beans) • Salt to taste • 1 large onion • 1 small tin of oil METHOD 1. After another 10 minutes. add the ground egusi in which salt has been mixed. Cover it and cook over a slow fire. 4.iru and onions. 6. cut it into small pieces. 5. to remove slime. rinse thrice and put in a basin. Pick Gbure carefully. 8. . When it boils. Put a pot on the fire with some water in it. Serve with Alapa soup and iyan or cold eko. rub it in the water 2. 3. add the ground pepper.

cover it and put it on the fire. when it is done. add the salt. 4. Serve with all other kinds of soup . • 1 tablespoonful of dry pepper. add the ingredients that have been grounded. cut the remainder of the onion and large pepper and put all in. When it is dry.e.ALAPA SOUP INGREDIENTS • 12 pieces of meat. Put it in the pot.i. 2. add two small tins of water and the oil and cover it. remove it. • ½ large tin of oil. • ½ tin of tomatoes • Salt to taste • ½ large onion • 10 large fresh pepper METHOD 1. 3. all the small pepper. half of the onion and large pepper. Wash the meat thoroughly.

3. Stir .add the ground shrimps. Stir and remove. pieces.when it boils add kanun and the eeyo. Pick eeyo which has already been washed.the salt and the palm oil. 5.EEYO OR EWEDU SOUP INGREDIENTS • 2 basins of picked EEyo • 1 ½ basins of water • 1dessertspoonful of ground pepper • 1 dessertspoonful of iru • 1 teaspoonful of kanun • Shrimps • Salt to taste • 1 dessertspoonful of oil METHOD 1. 4.cut it up into small 2. When the leaves are done.mix with the water. . Put the ground pepper and iru in the pot.

put it in a cooking pot or saucepan. APON SOUP INGREDIENTS • 1 large tin of Apon. 5. add the apon. Serve with Oka. When the meat is quite soft. salt. 6. • 1 dessertspoonful of iru • 12 pieces of meat • 1 ½ tablespoonfuls of pepper • ¼ large onion • Salt to taste • 2 ½ large tins of oil • Small tin of egusi • Some fish or shrimps if desired METHOD 1. 2. 7. cover it and put it on the fire. When the meat is nearly dry add the ingredients with six large tins of water and part of the oil. 4. Put the ground Apon in a little cooking pot. add rest of the oil. put it on fire. Cover it again.Amala and Alapa Stew. . Keep stirring until the Apon melts then remove it.6. Grind the Apon with either some salt or some of the palm oil. 7. Wash the meat. add some 3.

9. remove it 10. When it begins to bubble. after 5 minutes. serve with Oka/Amala .8. add the ground egusi and fish which has been already mixed with salt. Stir it.

1 bell pepper.EFO RIRO INGREDIENTS • Pepper • Tomatoes • Onion • Palm Oil • Salt • Maggi • Spinach METHOD 1. ata rodo. put the pepper in a pot. ground the pepper (2 tomatoes. then put some epo(palm oil) 3. onion) 2. put some salt and magi .

4. cook it for 10 minutes . cook that for about 15 min or until done 5. put the spinach inside 6.

COTTON SEEDS SOUP a.k.GBEGIRI (BEANS SOUP) INGREDIENTS beans(major) prawn powder maggie(taste thing) salt palm oil capsicum(red one) it's hot!!!!! curry powder onion (blend) iru(a brown smelly beans) so use 2 pieces only) METHOD Peel desired quantity of beans like moimoi or akara. Add your conduments i. Pour your cooked beans into your blender and blend or use clean broom to mash the beans like that used for ewedu. knorr cubes. Heat for some minutes. koro owu soup . ogiri. salt. dried fish(optional). Your gbegiri is ready. Boil until it's mashy as in very very soft. Pour red oil on fire and bleach slightly.e crayfish. dried pepper or blended fresh pepper. Slice onions into the oil. Pour your bean paste into the oil and heat.a. Remove from fire and allow to cool. iru.

salt. Serve with any solid food. After say about 20-30minutes.fufu etc Also goes with rice CORN AND CASSAVA . put on fire.???gari(eba). washed fish & meat excluding the leaves. 8. Cook for some minutes. peppers and tomatoes 4 -Add 2 and 3 together in a bowl. add the leaves (preferably do not slice the leaves) Add enough water(since the soup is always thick). and Grind them together preferrably using a grinding machine 6.to remove dirt 2-Wash the cotton seeds 3-wash the onions. oil.Pour the grinded stuff into a pot. then add all the ingredients-maggi. 7.INGREDIENTS cotton seeds (remove shaft) Onions peppers Tomatoes Palm oil Maggi Salt Meat Fish Spice leaves (efiri-one with big leaves) METHOD 1-use a small tray to blow the cotton seeds.




to taste oil for deep frying 1 Maggi (or stock) cube 300g fresh prawns. SAPALA . chopped salt and black pepper. Season with salt and black pepper then add the Maggi cube and the prawns.1 kg freshwater yam. Add more of the yam mixture (but don't add more than six at a time). Remove with a slotted spoon. Heat the oil until almost smoking then scoop up a heaped tablespoon of the yam mixture and add to the oil. peeled and grated 1 tbsp chilli paste 1 small onion. Place oil in a wok to a depth of about 4cm. Fry until the yams are soft and slightly crisp. drain and serve with piri-piri sauce. shelled and roughly chopped METHOD Add the yam to a bowl and beat-in the chilli paste and the chopped onion.











just so it doesn't stick to the pan. Grab a handful of epa nuts and enjoy .Coat plantain in oil very lightly. Keep turning till all sides are brown and caramelized. Place on a baking tray and roast in oven (alternatively you can roast on the barbecue).

AaDUN INGREDIENTS 350g dried maize (corn) Salt, to taste 100ml red palm oil 50g dried piri-piri chillies banana leaf or greaseproof paper finely-chopped onion METHOD Add the dried corn to a lightly greased baking tray and place in an oven pre-heated to 150°C. Cook for about 20 minutes, or until the kernels are nicely browned. Allow to cool then place in a spice or coffee grinder along with the piri-piri chillies and render to a powder. Add the onion to the mix and render to a paste. Transfer to a bowl, mix-in the palm oil and season to taste. Serve on banana leaves or greaseproof paper (there should be more than enough for 4 people).










ENGLISH NAMES FOR INGREDIENTS USED IN NIGERIAN CUISINE Afang / Ukazi leaves (gnetum African) Dark green Shiny foliage of the creeping afang plant cultivated .

colorata. Atama leaves / Beletientien This is an annual Herb cultivated in the delta areas. ndole and onugbu. Banana This is one of the most important food crops in Nigeria. Use dried leaves sparingly as flavor is more intense. The leaves are usually used for wrapping foods such as Anyan-Ekpang or Ebiripo for steaming. Beans or Cowpeas Black-eye beans or Brown beans have become indispensable in Nigeria cuisine because of it versatility in use. They are common in most West African and Central African countries. amygdalina. and V. It can be bought ready shredded from African food stores. Avocados can be eaten on its own or cut in half and filled with cooked seafood (Avocado and prawn cocktail). . ewuro. calvoana. It requires overnight soaking before use for dishes like Akara Moin-mom and Gbegiri soup. V. Several species of Vernonia. It is light yellow and soft when ripe. Readily available from African food stores. The edible flesh inside surrounds a large oval shape seed. It smells and taste like tarragon.mostly in Calabar and Igbo land are used a great deal in the cooking of these regions. usually used fresh or dried in Banga soup. are eaten as leaf vegetables. Widely eaten on it's own or in fruit salads they make a good substitute for plantains. Common names for these species include bitterleaf. including V. The fresh leaves is prepared like spinach and washed with salt. Bitterleaf A leafy green vegetable that is widely used in soups like Egusi for its bitter but sweet flavor. Baking foil or greased parchment paper make adequate substitute but do not add the delicate flavour that banana leaves give. Can be bought fresh or ready washed and air-dried. rubbing and squeezing to remove some of the bitterness before use. Avocado (persea Americana) Tropical fruit with thick warty skin usually greenish or purplish in color.

It could also be fried as crisp. A number of by products are obtained from the grains including Ogi (corn-starch) and corn oil which is low in saturates and cholesterol. The cobs can be boiled roasted or cooked with beans as a main course. but mostly used for making Gad (Cassava grains) and Fufu. Breadfruit These are large green fruits which hang like lanterns from tress. Cassava (Manihot esculenta) Cassava is a tropical vegetable with a long tu berous root and dull green palmate leaves.wiki Chilli Peppers Chilli peppers are the fruit of Capsicum Frutescens plant with red orange or yellow pods which are very hot rich in Vitamin A & C and widely used in Nigerian cooking. The active chemical con stituent is capiasin renowned for stimulating digestive process and helping to relieve heat fatigue in hot climates by inducing perspiration. Spinach leaves make adequate substitute. It can be cooked and eaten with coconut (Eberebe). Mature tubers have brown mottled skin with a white fibrous flesh. In Nigeria the plant is grown for both it's tubers and leaves. . These tubers can also be boiled roasted or fried. The plant grows to a height of about seven feet. Only edible when cooked and taste like boiled potatoes. It can be bought ready made as gaff or cassava flour (Fufu). Corn / Maize Sweet corn or maize as it is commonly known is grown throughout Nigeria as a food source. Used as accompaniment to soups and stews. Green chillies are a lot hotter than the red ones. When fully matured the swollen fruits are called cobs and it is these which are picked and used for food. Cocoyam Cocoyams are similar to large potatoes usually with a fibrous skin. The young and tender leaves are used in preparing Ekpang Nkukwo (cocoa-yam pottage). While the flavor in the chilli lies in the flesh and skins much of the heat potency rests in the seeds and veins which can be removed.

Groundnut oil is used for cooking. Can be oily but adds a nutty flavor to the soup. Egusi (cirullus colocynthis) melon seeds Seed of the African melon fruit used in preparing Egusi soup. Garden eggs are eaten raw as a fruit or diced and added to stews. They can be eaten raw boiled roasted and pureed for making groundnut soup. Should be grinded before use. Sold fresh or dried. Groundnut (Arachis hypogaea) Like a set of twins groundnut mature together in light coloured shells which are flaky and easy to break. A round shiny green and yellow fruit with a slightly bitter taste. Usually sold fresh or dried packed Kaun (Rock salt) potash . Fufu Fermented cassava dough usually served cooked to accompany soups. Use in making sauces to accompany stews and enjoyed for its mucilaginous or viscous properties. Usually sold whole or grinded.Crayfish Smoked dried prawns or shrimps used for flavoring soups and savory dishes. Garden eggs (solanum melongena) Also knows as African eggplant a member of the aubergine family. Ewedu (corchorus olitorius) Shiny green leave vegetable rich in Vitamins A C & D. Iru (locust bean) parkia biglobosa Fermented locust or black beans. Elubo Dried powdered yam flour for making amala (cooked yam flour pudding). They have a slightly salty taste and a pungent smell. They are used as seasoning in soups. Grown profusely in Northern Nigeria the seeds are harvested for their oil and protein. also known as jute.

Use in various soup preparations It is the chief ingredient in cooking Edikang Ikong soup. Also used for emulsifying oil and water in some traditional soups. Grows widely in Northern Nigeria and used mostly for porridge and gruel. It is best cooked with plenty of spices onions tomatoes and peppers (plantain pottage). Apon (ogbono Seed)Irvingia gabonensis This seeds are obtained from the nuts of the African mango bush and air dried in the sun. Can be bought whole or powdered. It has a subtle aromatic flavor and it's very mucilaginous when cooked.Usually added to food especially pulses during cooking for faster tenderisation and to increase the viscosity in Okro and Ewedu sauce. Ugwu (Pumpkin leaves) telfairi occidentallis These trailing green leaves of the pumpkin plant rich in minerals and vitamins. It is eaten ripe (yellow or orange in color) in fruit salads or stuffed for starters or main course. Mango (mangifera indica) This kidney shaped fruit is pinkish or yellowish in colour. Pawpaw (Carica papaya) This is a fruit of woody herbaceous plant that looks like a tree. It is often boiled toasted or fried and served with meat stews because the tissue has a starchy taste than sweet banana. Millet (pennisetum) Tiny yellow grains obtained from plant that looks like bull rushes with a maize like stalk. Plantain A large member of the banana family plantain is less sweet than banana and is more versatile in use. Fresh spinach can be used as substitute in any recipe if not available. Mango is common in fruit platters and salad. Okro (lady fingers) These vegetables are curved seed pod up to 9 inches Long they are usually eaten cooked in soup and salads. When fully ripe it is lusciously sweet and succulent with the golden flesh. Pumpkin seeds can also be eaten. .

The edible tubers comes in various shapes and sizes. favorable in making mayonnaise and could be heated to a high temperature without burning. The flesh is white or yellow and when cooked it has a pleasant flavor when cooked rather like potato. It is cooked in different ways including boiled roasted and fried. . Uzouza leaves or Ikong Etinkinrin This sweet smelling aromatic and spicy pale green leaf vegetable is also used for flavoring soups especially (Ibaba soup). Snail These are large forest creatures covered with a hard shell. It is harvested in dry season with a gig feast known as Yam Festival in Igbo land. Taste rubbery when overcooked it is rather an acquired taste. Oils From a health stand point fats and oils are either saturated or unsaturated. Yam still forms the staple diet of a large number of people in Nigeria. Used for porridge or pap (gruel). usually dark brown in color and hairy to the touch. It can also be used as a substitute for bitter leaves.Utazi leaves (crongromena ratifolia) This is a bitter tasting pale green leaf usually used for flavouring pepper soup. Saturated oils such as butter coconut and palm oil are known to in crease the amount of cholesterol carried in the blood but since regional cuisine is characterized by the type of oil used lesser quantities or half the amount in a given recipe could always be used. When pounded it is served as accompaniment to soups and stews. It has a pleasant and unobtrusive taste. Yam (Dioscorea sp) The plant grows as a vine to height of six to eight feet. Sorghum Also known as guinea corn sorghum is cultivated mainly in Northern Nigeria. Very sparingly used. Groundnut oil This is used for frying and also added to stews and other savory dishes.

It is widely grown in Western Nigeria. It can also be heated to a high temperature without burning. It is widely used in Nigerian cooking especially in the traditional soups and stews for color and taste but usually in small quantity as it is high in saturates. Soko (celosia argentea) This green leaf vegetable is much preferred in the making of Efo-riro. It is used the same way as groundnut oil. African Aubergines can be eaten raw in salads or cooked in stews. spinach can be used in recipes calling for waterleaf. Palm oil This rather tasty and nutty thick and waxy rustic red colored oil is extracted from the flesh of the oil-palm nut fruits. Tete (celosia viddis) This green is a close relative to Soko and is used interchangeable or in combination with it.Corn oil This oil pressed from the germ of germ of maize (corn) is high in poly unsaturated and low in cholesterol. . Kuka leaves Leaves of the baobab tree usually sold dried in powder form and used for Kuka soup. It is rich in iron calcium and vitamin A and C and it is best eaten lightly cooked in soups and stews. It taste like spinach. IGBO (garden egg leaves) solanum manocarpum The young leaves of the garden egg plant. Water leaf (talilum triangulare) This is the most widely used of all green leaf vegetables.