Discover a collection of mouth-watering and soulful vegan/vegetarian recipes inspired by the rich culinary traditions of Nigeria. These recipes offer a delightful exploration of flavors, textures, and ingredients, perfect for both vegans and non-vegans alike. From vibrant stews to flavorful rice dishes, these plant-based options bring the authentic taste of Nigeria to your table.
Quick and Simple Jollof Recipe (Vegan)
Jollof Rice
Jollof rice is a colorful and fragrant popular dish in West Africa. This vegan version is cooked in flavorful tomato and peppers stew with onions, garlic, curry powder, thyme, and bay leaves. Even non-vegans will enjoy it! It’s perfect any day of the week.
My inspiration for this recipe comes from how some people make it in Nigeria, Ghana, and Sierra Leone. There are many different ways to make Jollof rice. Some people use coconut milk, or use maggie seasoning cubes and water. Some pots are saucy while others are more dry. I prefer my rice to dry when I use meat but I like it a tad saucy when it’s vegan.
Tips for Perfect Jollof Rice
- Use a long grain rice.
- To prevent hard undercooked rice, add boiling hot water to a bowl of uncooked rice. Let it sit for about 20 minutes. This will help ensure the finished rice is cooked through.
- Use a good nonstick pan to prevent burnt stuck rice.
How to Make Jollof Rice:
- Add vegetable oil to a large pot or deep skillet over medium heat.
- Once the oil is shimmering, add the onions and peppers and green onions. Cook until the veggies have softened. Then add the minced garlic.
- Add the seasonings next: Cumin, dried thyme, bay leaves, garlic powder, onion powder, salt, and pepper. Adjust the seasonings if you like.
- Add the tomato paste and crushed tomatoes. Mix and cook the sauce for about 15 minutes or until the color turns a deep red color. This process will help get rid of the bitter taste of the tomatoes.
- Cook, stirring the rice into the vegetables. This is how you toast the rice. It will help build even more flavor.
- Next, add the rice to the stewed vegetables.
- Then add the vegetable broth. The water level should be about the same level as the rice. Let it come to a boil, cover then reduce heat to low.
- Cover and set stove to low. Cook for about 30-35 minutes or until the rice is al dente and liquid is absorbed.
- Once the rice is done, remove the pot from the hot burner and set it to the side for 15 minutes.
- Serve this fragrant staple recipe from West Africa for dinner. This classic Jollof rice is also perfect for parties!
African Peanut Stew
This Nigerian stew is literally one of the tastiest stews I've eaten. It's filling, hearty, delicious, and full of traditional African flavors and ingredients from peanut and yam to sweet red pepper and beans. It's made with easy ingredients, and is made even easier by using Zim's Tribe Sauce, which is a divine African Sauce made by a small business whose aim is to get African flavors into our homes and on our plates.
This incredible African Peanut Stew doesn't take long to make and has pretty simple ingredients.
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Key Ingredients:
- Zim's Tribe Sauce - the absolute star of the show, and what allows you to easily make this delicious authentic African dish.
- Smooth peanut butter - Peanut in stews is traditional in some African cuisine, which I am totally on board with!
- Yam - this is a very traditional African vegetable, and delicious in Nigerian stew. It adds a real thickness to the stew, especially when left overnight. If you can't find yam, just use potato or sweet potato.
- Zim's Tribe Garlic Ginger Chili Oil - delicious for drizzling over salad, and are great for frying.
- Plantain - another traditional ingredient that is just divine! A savory kind of banana that you'll find in a lot of African and Caribbean cooking. If you can't find plantain, you can use unripe banana instead.
- Beans - You can actually use any kind of bean in this Nigerian stew (use whatever you have available).
- Vegetable stock - a real store cupboard essential for me. It makes up the liquid of this African peanut stew, and so it's important you have a good vegetable stock.
How to Make African Peanut Stew:
- Prepare the yam by cutting it into cubes.
- In a saucepan put the Zim's Tribe sauce and vegetable stock.
- Add the smooth peanut butter. Mix well to combine.
- Add the beans and cook for a further five minutes. Then add the yam but don't mix too well or the yam pieces will break up.
- Serve on rice with the plantain, and sprinkle with fresh coriander/cilantro and salted peanuts.
- For the plantain (if using - it really adds to that traditional Nigerian feel), you cut it up and simply free in a bit of oil.
Tips and Serving Suggestions
- Fried Plantain: When ripe and then fried, it takes on a sweet taste which is just divine. You can fry it in any oil, but I fried mine in Zim's Tribe Garlic Ginger Chili Oil for extra flavor.
- Bread: You may also want some bread to mop up those mouth-watering African peanut stew juices.
- Freezing: It freezes very well in an airtight container.
- Nut Allergies: Other nut butters like almond butter will work if you can't have peanuts.
- Bean Alternatives: You can leave the beans out altogether or use something like tofu instead.
This is a beautifully warming and hearty stew with traditional Nigerian flavors. The yams and peanut butter make it extra thick and filling.
Efo Riro (Nigerian Spinach Stew)
This Nigerian spinach stew is a popular vegetable soup packed with flavors. Make a big pot of this efo riro, and have it with rice all week! Better yet, it’s ready in just 30 minutes!
This is a great way to adapt one of the most popular vegetable soups to your dietary needs. The post also has instructions on how you can make two separate versions (one vegan and one with meat) if you’re preparing this for a mixed-diet household.
What is Efo Riro?
Efo is the traditional African wild spinach. Riro literally means “to mix” - so efo riro literally translates to a “mixed spinach” in Yoruba language!
The traditional recipe for this Nigerian spinach stew typically uses goat meat (or a variety of meats) as well as stock fish and crayfish for umami. The base is made with red bell peppers, habanero peppers, onions and tomatoes.
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Key Ingredients and Vegan Substitutions:
- Spinach: Fresh or frozen spinach can be used. If using fresh, blanch it first.
- Red Bell Peppers, Habanero Peppers, Onions, and Tomatoes: These form the base puree for the stew.
- Vegetable Oil: Instead of palm oil, which is traditionally used, vegetable oil is a healthier and more accessible alternative.
- Vegetarian Bouillon Cubes: These mimic the flavors of chicken or beef broth but without the meat.
- Curry Powder: Adds depth and warmth to the stew.
- Iru (Locust Beans) or Tahini/Nutritional Yeast: Vegan substitutions for ground crayfish and stock fish, adding umami flavor.
How to Make Efo Riro:
- Blanch the spinach: Boil water in a large pot, and when it hits a rolling boil, drop the spinach in for about 30 seconds. Then, transfer to a bowl with ice cubes to stop cooking. If using frozen spinach, skip this step and thaw and blot dry.
- Prepare the base puree: Blend red bell peppers, habanero peppers (or scotch bonnet peppers), tomato, and onion to form a coarse puree. You can do this either in a blender or a food processor.
- Prepare the stew: Heat oil in a deep pot (you can use the same pot you used for boiling water after dumping the water). Add the remaining onions. Fry until onions are translucent. Add mushrooms. Let it cook. Then, add veg. bouillon, curry powder, and either tahini or iru (locust beans) and fry for a minute. Add a cup of water or broth and let it cook.
- Add spinach: Once the stew is ready, add blanched spinach and stir well. Cook uncovered for a couple of minutes and your efo riro is ready!
Tips and Variations:
- Adjusting for Heat: Reduce or omit habanero peppers if you prefer medium heat.
- Kale or Collard Greens: Can be used as alternatives to spinach.
- Spice Adjustment: Take seeds out of the pepper or reduce the number of peppers. You can also add more tomatoes.
Additional Nigerian Vegetarian Dishes
Here are some additional Nigerian vegetarian dishes to explore:
- Egusi: A traditional soup that can be made without palm oil.
- Akara: Bean cakes, best with added fresh ginger.
- Suya: Nigerian street food, often found in the most random streets at night.
Seed Crackers
If you're looking for a simple, wholesome snack that's rich in plant-based omega-3s, these seed crackers are about to become a staple in your kitchen.
- Ingredients:
- 1 cup total of ground flaxseeds, chia seeds, and hemp seeds
- 1/4 cup whole chia seeds
- 1/4 cup shelled hemp seeds
- 3/4 cup water
- Optional add-ins: Pinch of sea salt or garlic powder, Dried herbs, Smoked paprika or cumin, Nutritional yeast, Sesame, pumpkin or sunflower seeds
- Method:
- Combine ground flax, hemp, and chia seeds in a mixing bowl. Add whole chia and shelled hemp seeds.
- Pour in 3/4 cup of water and mix thoroughly. Let the mixture sit for 10-15 minutes.
- Scoop mixture onto baking paper, flatten, and cut into cracker shapes.
- Bake at 200°C for 30 minutes, flipping halfway through.
- Let cool on a rack for maximum crispiness.
Enjoy these delicious and nutritious Nigerian vegetarian recipes, bringing the vibrant flavors of Nigeria to your plant-based diet!
| Recipe | Main Ingredients | Vegan Options | Serving Suggestions |
|---|---|---|---|
| Jollof Rice | Long grain rice, tomatoes, peppers, onions | Use vegetable broth, omit meat | Serve as a main dish or side dish |
| African Peanut Stew | Yam, peanut butter, beans, Zim's Tribe Sauce | Ensure vegetable stock is vegan | Serve over rice with fried plantain |
| Efo Riro | Spinach, bell peppers, habanero peppers, onions | Use vegetarian bouillon, tahini or nutritional yeast | Serve with eba, rice, or jollof rice |
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