As the world is shifting towards less meat consumption and more plant-based eating, the need for high-quality plant-based sources of protein has increased exponentially.
There are many nutritious options on the market made from vegetables, legumes, whole grains, nuts, and seeds that provide the requisite amount of protein your body needs. As a bonus point, quite a large number of Nigerian meals are already plant-based. Let’s take a look at some plant-based Nigerian meals that are sources of protein:
Black-eyed beans commonly referred to as ‘ewa‘ is used for different recipes. You can eat it as Stewed Beans accompanied with fried plantains, or Bean Cake – Akara or Moin Moin. Stewed beans can also be cooked with corn.
100 grams of Black eyed beans contain about 21 grams of protein. It is also rich in fibre, which makes it an excellent energy source.
Popularly known as ‘Beske‘ amongst the Yorubas. Its is quite common in this part of the world. You can find people selling it on the roadside or hawking it in populated areas.
Tofu is made from coagulated soy milk and is high in protein. It also contains all of the essential amino acids your body needs. It provides fats, carbs, and a wide variety of vitamins and minerals. 100 grams of tofu contains about 8 grams of protein.
Mushrooms (locally known as olubeje, osun or ogogo in Yoruba areas) are quite popular across localities in Nigeria. In areas where they are eaten, they are a real delicacy and an excellent substitute for meat. There are different Mushroom varieties found in Nigeria, based on the locality where it is grown. On the average, 100 grams of mushrooms contain about 8 grams of protein. Mushrooms can be incorporated into efo riro, stews and sauces.
Oats make great breakfast suggestions. It can be eaten as porridge with fruit slices or berries, pancakes or cereal. 100 grams of raw oats contain about 16.9 grams of protein.
Nuts and Seeds
Whether groundnuts or cashew nuts or peanut butter, 100 grams nuts contain about 20 grams of protein. Nuts generally make for good snacking and can be eaten with roasted plantains (boli), cassava flakes (garri), cucumber, popcorn and the list goes on and on.