YORUBA RECIPES

BEANAKARA

INGREDIENTServes 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)

METHODFirst, soak beans in hot water for 20 minutes for (African Beans)or 3- hours 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!!

OLELE/MOI-MOI/MOIN-MOIN

INGREDIENTSMoyin-Moyin (also called Moin-Moin, Moi-Moi, Moimoi), a sort of savory bean pudding, is a unique and delicious way to prepare black-eyed peas or other beans. The traditional way to cook Moyin-Moyin is to wrap it in leaves (such as banana leaves) and steam it. In modern Africa it is often cooked in empty tin cans, but it can also be made in muffin pans (muffin tins). There are many variations of Moyin-Moyin. Skip all the optional ingredients to make a simple version; include one or more of the optional ingredients to make fancy Moyin-Moyin. Also see the Akara recipe.

What you need

• two to three cups dried cowpeas (black-eyed peas) or similar • one tablespoon dried shrimp powder • one or two tomatoes, (peeled if desired), chopped -- or -- a similar amount of canned tomatoes -- or -- two tablespoons of canned tomato paste • one or two onions, chopped • salt and black pepper to taste • chile pepper, chopped, to taste • cayenne pepper or red pepper, to taste • oil to grease muffin tin • Optional Ingredients (a cup of one or more of the following): • cooked shrimp, chopped • cooked carrots, finely chopped • cooked peas • sweet green or red pepper (bell pepper)

• hard-boiled egg • dried, salted, or smoked fish; washed, cleaned and torn into small pieces • dried shrimp or prawns, washed and crushed • canned sardines • leftover cooked meat, cut into small pieces • dried or smoked meat, torn into small pieces• canned corned beef

METHODClean the black-eyed peas in water in a large pot. Cover them with boiling water and soak them for at least an hour or overnight. After soaking them, rub them together between your hands to remove the skins. Rinse to wash away the skins and any other debris. Drain them in a colander. If the beans have soaked only a short time, they may be cooked in water over a low heat until they are partially tender.

Crush, grind, or mash the black-eyed peas into a thick paste. Slowly add enough water to form a smooth, thick paste. Beat with a wire whisk or wooden spoon for a few minutes. A tablespoon of oil may be added. In a separate container combine all other ingredients and crush and stir them together until they are thoroughly mixed. Add the other ingredients to the black-eyed pea paste and stir to make a smooth mixture.

Grease the muffin pans (or tin cans). Scoop the Moyin-Moyin mixture into your pans (or cans), allowing some room for it to rise while cooking. Place the pans (or cans) in a baking dish partially filled with water. Bake in a medium-hot oven for about a half-hour. Moyin-Moyin in tin cans can also be steamed in a large covered pot on a stove. Check for doneness with a toothpick or sharp knife, as one would for a cake.

Alternate cooking method: Wrap the Moyin-Moyin mixture in banana leaves or aluminum foil to make small packets. Cook the packets by steaming them in a large pot, using a rack to keep them out of the water.

May be served hot or at room temperature.

ALAPAINGREDIENTS (for six people)• 1 large tin of beans,• Desert spoonful of ground pepper,

• ½ large onion,• 1 small tin of roasted egusi,• salt to taste,• ½ large tin of water

METHOD1. Soak the beans, remove the skins and grind,2. Put them in a basin.3. grind egusi,pepper and onion, mix all together.4. Add salt and water.5. Put some water on the fire with small stick across the inside of the pot.6. Put the mixture in the leaves and fold up.7. Put the folded leave in the pot and cover up.8. When cooked, remove leaves and serve.

EWA (1 st and 2 nd Methods)

INGREDIENTS (For 6 people)• 2 basins of beans,• Ground Pepper,• ½ large onion,• 1 large tin of palm oil,• Salt to taste

METHOD IPicked and washed boiled beans served with ata sauce. made of ground pepper,onions,salt and palm oil

METHOD IIPicked, washed beans boiled. When cooked, the ground pepper, onions and oil added to the boiled beans and same cooked together on the fire. Fish could be added to improve the flavouring.

METHOD IIIEWA ADALU

INGREDIENTS (For 6 people)• 2 basins of beans,• 1 small tin of corn,

• 2 Dessert spoonful of ground pepper,• ½ large onion,• 1 Dessertspoonful of salt• 1arge tin of palm oil,ororo (groundnut oil) or egusi oil

METHOD1. Boil the corn in a pot.2. When the corn is soft,wash the beans thoroughly and add to the

corn.3. Add salt and more water.4. When water is nearl dried up and the beans are done,add the

ground and cut onions and pepper.5. Cover and stir well after 5 minutes,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

METHOD1. Clean the beans and put in a pot of fire to cook .2. Peel yams, cut in square or round shape.3. Put the pieces in a pot on the fire with the beans , adding salt

and oil.

4. While cooking, grind the ingredients, 5. When the yam is boiled, add the ground ingredients, with the

fish.6. Add the remaining salt and oil, cook for a time,stiring till it is

done.7. Serve hot.

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

METHOD1. Soak the beans, remove the skins and grind,2. Put them in a basin.3. Grind, add kaun, salt and water.4. Mix well.5. Fold mixture in leaves 6. Put some water on the fire with small stick across the inside of the pot.7. Put the mixture in the leaves and fold up.8. Put the folded leave in the pot and cover up.9. When cooked, remove the Ekuru from leaves and mash together.10. Fry ata after you had grind the pepper and onion, put the oil in a sauce pan and

some salt and put the mixture on fire until it boils and stirred until cooked11. Mix in the mashed Ekuru.12. Serve with cold Eko

AKARA EGGS(For 6 people)INGREDIENTS• 6 pieces of eggs• 2-cups African Beans or Black Eyed Peas• One - maggi cub• One - habanero pepper (very hot)• 1-½ cups of vegetable oil• 1/3 - cup of onions• ½ - teaspoon of salt (optional)

METHOD1. Prepare Akara mixture, being careful not to make it too thin by First,

soaking the beans in hot water for 20 minutes for (African Beans)or 3- hours 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..

2. Boil eggs hard, and remove the shell.3. Oil a large spoon and fill with the mixture.4. Place the egg in this and cover well.5. Gently remove it with a knife into the cooking oil.6. When cooked cut in halves and serve.

OBE EFO ELEGUSI

INGREDIENTS                  QUANTITIES

Beef                     8 medium piecesStockfish head                  1 medium headSmoked fish                  1 medium sizeShoko leaves                  1 medium bunchFresh pepper (ground)               4 large sizeFresh tomatoes (ground)                            4 large sizeTatashe (ground)                  4 large sizeOnion (ground)                  1 large sizeEgusi (ground)                  1½ cupsMaggi Super Onion Spices (Tablet)                         1 Iru                     1 small wrapWater                     1½ litres         Salt                     to taste.      

METHOD-   Wash and season the meat, and stockfish head with Onion, Maggi cubes, salt and pepper then steam till water dries up.  Add one litre of water and continue cooking.-   Pick, wash, cut the Shoko leaves and blanch slightly then set aside.

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

DUNDU

INGREDIENTS:Yam - 0.5kg (for a serving of 3 adults)Palm oil - about 2ml, which is one tablespoonfulSalt to tasteThree medium sized eggsChopped onionsFresh, tomatoes, chopped.Fresh pepper, chopped.tomato puree, small quantity.

METHOD Step 1: Peel the yam tuber. Cut it up into giant chip sizes (like potato chips for a giant).Step 2: Rinse the pieces twice and put in a pot. Pour water and boil until tender.Step 3: When tender, drain in a colander, and blot away any drops from the pieces.Step 4: Get a bowl and break the eggs into it, and whip them up until frothy.Step 5: Add a bit of salt to the whipped egg, and place in a wider bowl. Now dip each chip of the yam in the egg mixture and roll it until it is covered completely by the egg mixture.Step 6: Place a frying pan on low heat and add vegetable oil. Fry the yam chips, turning them when the egg is fried solid, and ensuring that it does not burn.Step 7: Remove the fried yam pieces from the oil.Step 8: Mix the tomato puree, chopped onions, chopped pepper, 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. Add the tomato mixture to the oil, and stir fry until tender.Step 10: Add salt to taste. Add powder pepper to taste as well.Serving: Place the fried yam chips in a platter. Place the tomato sauce in a bowl.

IKOKORE/IFOKORE

INGREDIENTS1. Water Yam2. Palm Oil3. Dried and Fresh Crayfish4. Salt5. Seasoning6. Already cooked meat and diced7. Smoked Fish8. Chiili pepperMETHOD 1. You have to use the correct specie of yam, known popularly as water yam, scientific name is Dioscorea alata .  Known as white yam in some places like Asia.

2. Cut up and grate, be careful though cos it has the reputation of being itchy.3. To cook, put a little quantity in the pot, and add some water, gradually put in the grated yam in a folding manner to incorporate some air4. Add all your ingredients and cook for bout 40 mins and stir occasionally, Pls use a non-stick pot5. Use the quantity of spices your taste buds can accommodate

6. Ready to grub!

OJOJOINGREDIENTS• 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

METHOD1. Peel the yam, wash and grate it, put it in a basin or bowl.2. Grind the small pepper cut half of the large pepper and onions

into small pieces and grind the rest.3. Add salt to the grated yam and mix well.4. Mix in all other ingredients and fry in small balls in the hot oil.5. Serve hot with cold Eko (Agidi) (White Corn Pudding)

AKARA AWON

INGREDIENTS• 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

METHOD6. Peel the yam, wash and grate it,put it in a basin or bowl.7. Grind the small pepper cut half of the large pepper and onions

into small pieces and grind the rest.8. Add salt to the grated yam.9. Grind Okro and mix with the grated yam and grinded pepper.10. Fry in hot oil.11. Serve with cold Eko.

YAM BALLS

INGREDIENTS• 1 yam• 4 eggs• 1 large onion• salt to taste• 2 large tins of ororo

METHOD1. Peel the yam, cut it into pieces and wash thoroughly.2. Cook in a pot of salty water, have ready a mortar and pestle, put

in the yam a piece at a time and gentle beat it.3. After beating ,put it in a bowl, meanwhile cut the onion into

small piece and beat the eggs, mix all together and make into balls, while doing this put the frying pot with oil on the fire.

4. When the oil is quite hot, put the balls in one by one and when quite brown, remove and serve

YAM FLOUR-ELUBO

INGREDIENTS• White Yam

METHOD1. Peel and slice yam thinly (5mm thick),wash thoroughly and

leave to soak in a bowl of boiling water until the water is cold.2. Remove, and dry in the sun.3. Beat and sift.

• AMALA AND EWEDU

INGREDIENTS

• gbodo [yam flour]• water• ewedu leaves• salt.

METHOD

1. put some water in the pot and allow to boil 2. when boiling add your yam flour

as you are adding this, make sure you turn at the same time with a ladle so that it doesn't come out with lumps.

3.  when it is well coagulated add some warm water, depending on how soft you want it be and cover to simmer for some minutes. after this turn it together properly.

4. please serve hot so as to enjoy it.

EWEDU 1. The leafs need to be chopped properly. by using a blender to blend orchopping board and knife or broom.Any method u choose to use is okay. 2. Place a little quantity of water in pot and place on burner 3. Add kanhun [potassium] and allow to melt in water before adding your chopped or blended ewedu leafs. NOTE: the potassium makes it soft and make sure you add  very little quantity of it. 4. Add the leafs and stir until it softens and well thicken. by now it will start pulling add salt to taste and its ready.5.  Serve with amala and any stew of your choice  

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

METHOD1. Soak the rice for ½ hour, take it out of the water, air it for 10

minutes,2. Put it in a mortar, beat and sift it.

3. Put a pan or pot on the fire with some water in it.4. When it boils, add the sifted rice little by little and stir it with a

stick until it is quite smooth.5. When it is done, put in the ground pepper and onions and half

of a large pepper and onions which had been cut into pieces.6. Stir together, and then add the shrimps (grind if liked),and palm

oil and some salt, then remove it.7. Put some water on the fire with small stick across the inside of the pot.8. Put mixture in leaves fold up and put it in the pot one by one

and cover with leaves and a lid.9. When it is done, remove the leaves and serve.

RICE BALLS (Savoury or Sweet)

INGREDIENTS• Rice• Egg• Flour• Coconut oil• Sugar• Grated Coconut

METHOD1. Boil rice well-a little overcooked does not matter.2. Let it cool and put it into a basin.3. Make a hole in the centre and add one egg to bind it.

4. If too damp, add a little flour.5. Make into balls, and dry it in hot oil.

For Savoury Rice Balls, use onions, fish, meat or tomato can be added.For Sweet Rice Balls, sugar, grated coconut, etc may be added.Fried in Hot coconut oil is very good.

OFADA RICEOfada Rice is the short, robust and brown rice planted mostly in Ogun State and some other states in western Nigeria.  It is identified with brown stripes because it is unpolished. 

When cooked, it emits the unique Ofada Rice aroma that is often the first attraction.

Ofada Rice is very different from other rice.  It is unpolished rice , and non-genetically modified.

INGREDIENTS

Ofada riceSauce

1. dry or smoked fish2. tomatoes3. pepper4. tatashe5. shongbo6. onions7. red oil8. meat9. stock fisk10. ponmo

METHODits a kind of locally made stew you blend the tomatoes with your hand or grater

SOUPS,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

METHOD1. Grind the pepper and onion.2. Put oil in a saucspan or pot ,add carefullythe ingredients and

some salt.3. P-ut on the fire until it boils,stir until cooked.

N.B. Care must be taken that mixture does not burn.

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

METHOD1. Pick Gbure carefully, cut it into small pieces, rub it in the water

to remove slime, rinse thrice and put in a basin.2. Put a pot on the fire with some water in it, add the ground

pepper,iru and onions.3. When it boils, add the ground egusi in which salt has been

mixed, and palm oil.4. Cover for 2 minutes then stir.5. After another 10 minutes, add Gbure stirring it with a large

spoon.6. Cover it and cook over a slow fire.7. Remove when cooked.8. Serve with Alapa soup and iyan or cold eko.

ALAPA SOUP

INGREDIENTS• 12 pieces of meat.• 1 tablespoonful of dry pepper.• ½ large tin of oil.• ½ tin of tomatoes• Salt to taste• ½ large onion• 10 large fresh pepper

METHOD1. Wash the meat thoroughly.2. Put it in the pot, add the salt, cover it and put it on the fire.3. When it is dry, add the ingredients that have been grounded,i.e.

all the small pepper, half of the onion and large pepper, cut the remainder of the onion and large pepper and put all in, add two small tins of water and the oil and cover it; when it is done, remove it.

4. Serve with all other kinds of soup

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

METHOD1. Pick eeyo which has already been washed,cut it up into small

pieces.2. Put the ground pepper and iru in the pot,mix with the

water,when it boils add kanun and the eeyo;3. Stir .4. When the leaves are done,add the ground shrimps,the salt and

the palm oil.5. Stir and remove.6. Serve with Oka,Amala and Alapa Stew.7.

APON SOUP

INGREDIENTS• 1 large tin of Apon.• 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

METHOD1. Grind the Apon with either some salt or some of the palm oil.2. Wash the meat; put it in a cooking pot or saucepan; add some

salt, cover it and put it on the fire.3. When the meat is nearly dry add the ingredients with six large

tins of water and part of the oil.4. Cover it again.5. Put the ground Apon in a little cooking pot, add rest of the oil,

put it on fire.6. Keep stirring until the Apon melts then remove it.7. When the meat is quite soft, add the apon.8. When it begins to bubble, add the ground egusi and fish which

has been already mixed with salt.9. Stir it; after 5 minutes, remove it

10. serve with Oka/Amala

EFO RIRO

INGREDIENTS• Pepper• Tomatoes• Onion• Palm Oil• Salt• Maggi• Spinach

METHOD1. ground the pepper (2 tomatoes, 1 bell pepper, ata rodo, onion)

2. put the pepper in a pot, then put some epo(palm oil)

3. put some salt and magi

4. cook that for about 15 min or until done

5. put the spinach inside

6. cook it for 10 minutes

GBEGIRI (BEANS SOUP)

INGREDIENTS

beans(major)prawn powdermaggie(taste thing)saltpalm oilcapsicum(red one) it's hot!!!!! so use 2 pieces only)curry powderonion (blend)iru(a brown smelly beans)

METHOD

Peel desired quantity of beans like moimoi or akara.

Boil until it's mashy as in very very soft.

Remove from fire and allow to cool.

Pour your cooked beans into your blender and blend or use clean broom to mash the beans like that used for ewedu.

Pour red oil on fire and bleach slightly.

Slice onions into the oil.

Pour your bean paste into the oil and heat.

Add your conduments i.e crayfish, knorr cubes, salt, ogiri, iru, dried fish(optional), dried pepper or blended fresh pepper.

Heat for some minutes.

Your gbegiri is ready. COTTON SEEDS SOUPa.k.a.   koro owu soup

INGREDIENTScotton seeds (remove shaft)Onionspeppers

TomatoesPalm oilMaggiSaltMeat FishSpice leaves (efiri-one with big leaves)

METHOD

1-use a small tray to blow the cotton seeds- to remove dirt    2-Wash the cotton seeds      3-wash the onions, peppers and tomatoes       4 -Add 2 and 3 together in a bowl, and Grind them together preferrably using a grinding machine     6- Pour the grinded stuff into a pot, put on fire, then add all the ingredients-maggi, salt, oil, washed fish & meat excluding the leaves.7. Cook for some minutes.8. After say about 20-30minutes, add the leaves (preferably do not slice the leaves)Add enough water(since the soup is always thick).

Serve with any solid food- ???gari(eba),fufu etcAlso goes with rice

CORN AND CASSAVA

OGIINGREDIENTS

METHOD

EKO

INGREDIENTS

METHOD

GUGURU (POP CORN)INGREDIENTS

METHOD

OJOJO

INGREDIENTS1 kg freshwater yam, peeled and grated1 tbsp chilli paste1 small onion, choppedsalt and black pepper, to tasteoil for deep frying

1 Maggi (or stock) cube300g fresh prawns, shelled and roughly chopped

METHODAdd the yam to a bowl and beat-in the chilli paste and the chopped onion. Season with salt and black pepper then add the Maggi cube and the prawns. Place oil in a wok to a depth of about 4cm. Heat the oil until almost smoking then scoop up a heaped tablespoon of the yam mixture and add to the oil. Add more of the yam mixture (but don't add more than six at a time). Fry until the yams are soft and slightly crisp. Remove with a slotted spoon, drain and serve with piri-piri sauce.

SAPALAINGREDIENTS

METHOD

EGGS IN EFO SOUP

INGREDIENTS

METHOD

DODO

INGREDIENTS

METHOD

YORUBA PASTRY

INGREDIENTS

METHOD

ROBOINGREDIENTS

METHOD

COCONUT ICEINGREDIENTS

METHOD

KAYANINGREDIENTS

METHOD

GURUDIINGREDIENTS

METHOD

BOLI AND EPA

INGREDIENTSPlantainPalm OilGround Nut

METHOD

Coat plantain in oil very lightly, just so it doesn't stick to the pan.

Place on a baking tray and roast in oven (alternatively you can roast on the barbecue).

Keep turning till all sides are brown and caramelized.

Grab a handful of epa nuts and enjoy

AaDUN

INGREDIENTS350g dried maize (corn) Salt, to taste 100ml red palm oil 50g dried piri-piri chilliesbanana leaf or greaseproof paper finely-chopped onion

METHODAdd 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).

YORUBA ROCK BUNSINGREDIENTS

METHOD

FLOURSINGREDIENTS

METHOD

CORN FLOURINGREDIENTS

METHOD

YAM FLOURINGREDIENTS

METHOD

PLANTAIN FLOURINGREDIENTS

METHOD

BEANS FLOUR

INGREDIENTS

METHOD

RICE FLOURINGREDIENTS

METHOD

ENGLISH NAMES FOR INGREDIENTS USED IN NIGERIAN CUISINE

Afang / Ukazi leaves (gnetum African)Dark green Shiny foliage of the creeping afang plant cultivated mostly in Calabar and Igbo land are used a great deal in the

cooking of these regions. It can be bought ready shredded from African food stores.

Atama leaves / Beletientien This is an annual Herb cultivated in the delta areas. It smells and taste like tarragon; usually used fresh or dried in Banga soup. Use dried leaves sparingly as flavor is more intense. Readily available from African food stores.

Avocado (persea Americana)Tropical fruit with thick warty skin usually greenish or purplish in color. The edible flesh inside surrounds a large oval shape seed. It is light yellow and soft when ripe. Avocados can be eaten on its own or cut in half and filled with cooked seafood (Avocado and prawn cocktail).

Beans or CowpeasBlack-eye beans or Brown beans have become indispensable in Nigeria cuisine because of it versatility in use. It requires overnight soaking before use for dishes like Akara Moin-mom and Gbegiri soup.

BananaThis is one of the most important food crops in Nigeria. Widely eaten on it's own or in fruit salads they make a good substitute for plantains. The leaves are usually used for wrapping foods such as Anyan-Ekpang or Ebiripo for steaming. Baking foil or greased parchment paper make adequate substitute but do not add the delicate flavour that banana leaves give.

BitterleafA leafy green vegetable that is widely used in soups like Egusi for its bitter but sweet flavor. The fresh leaves is prepared like spinach and washed with salt; rubbing and squeezing to remove some of the bitterness before use. Can be bought fresh or ready washed and air-dried.

Several species of Vernonia, including V. calvoana, V. amygdalina, and V. colorata, are eaten as leaf vegetables. Common names for these species include bitterleaf, ewuro, ndole and onugbu. They are common in most West African and Central African countries.

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Chilli PeppersChilli 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. 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. Green chillies are a lot hotter than the red ones. The active chemical con stituent is capiasin renowned for stimulating digestive process and helping to relieve heat fatigue in hot climates by inducing perspiration.

BreadfruitThese are large green fruits which hang like lanterns from tress. Only edible when cooked and taste like boiled potatoes. It could also be fried as crisp.

Cassava (Manihot esculenta)Cassava is a tropical vegetable with a long tu berous root and dull green palmate leaves. Mature tubers have brown mottled skin with a white fibrous flesh. It can be cooked and eaten with coconut (Eberebe); but mostly used for making Gad (Cassava grains) and Fufu. Used as accompaniment to soups and stews. It can be bought ready made as gaff or cassava flour (Fufu).

CocoyamCocoyams are similar to large potatoes usually with a fibrous skin. In Nigeria the plant is grown for both it's tubers and leaves. The young and tender leaves are used in preparing Ekpang Nkukwo (cocoa-yam pottage). Spinach leaves make adequate substitute. These tubers can also be boiled roasted or fried.

Corn / MaizeSweet corn or maize as it is commonly known is grown throughout Nigeria as a food source. The plant grows to a height of about seven feet.  When fully matured the swollen fruits are called cobs and it is these which are picked and used for food. The cobs can be boiled roasted or cooked with beans as a main course. A number of by products are obtained from the grains including Ogi (corn-starch) and corn oil which is low in saturates and cholesterol.

CrayfishSmoked dried prawns or shrimps used for flavoring soups and savory dishes. Usually sold whole or grinded.

Egusi (cirullus colocynthis) melon seedsSeed of the African melon fruit used in preparing Egusi soup. Should be grinded before use. Can be oily but adds a nutty flavor to the soup.

Ewedu (corchorus olitorius)Shiny green leave vegetable rich in Vitamins A C & D. Use in making sauces to accompany stews and enjoyed for its mucilaginous or viscous properties. Sold fresh or dried.

also known as jute.

EluboDried powdered yam flour for making amala (cooked yam flour pudding).

FufuFermented cassava dough usually served cooked to accompany soups.

Garden eggs (solanum melongena)Also knows as African eggplant a member of the aubergine family. A round shiny green and yellow fruit with a slightly bitter taste. Garden eggs are eaten raw as a fruit or diced and added to stews.

Groundnut (Arachis hypogaea)Like a set of twins groundnut mature together in light coloured shells which are flaky and easy to break. Grown profusely in Northern Nigeria the seeds are harvested for their oil and protein. They can be eaten raw boiled roasted and pureed for making groundnut soup. Groundnut oil is used for cooking.

Iru (locust bean) parkia biglobosaFermented locust or black beans. They have a slightly salty taste and a pungent smell. They are used as seasoning in soups. Usually sold fresh or dried packed

Kaun (Rock salt) potashUsually added to food especially pulses during cooking for faster tenderisation and to increase the viscosity in Okro and Ewedu sauce. Also used for emulsifying oil and water in some traditional soups.

Mango (mangifera indica)This kidney shaped fruit is pinkish or yellowish in colour. When

fully ripe it is lusciously sweet and succulent with the golden flesh. Mango is common in fruit platters and salad.

Millet (pennisetum)Tiny yellow grains obtained from plant that looks like bull rushes with a maize like stalk. Grows widely in Northern Nigeria and used mostly for porridge and gruel.

Okro (lady fingers)These vegetables are curved seed pod up to 9 inches Long they are usually eaten cooked in soup and salads.

Apon (ogbono Seed)Irvingia gabonensis This seeds are obtained from the nuts of the African mango bush and air dried in the sun. It has a subtle aromatic flavor and it's very mucilaginous when cooked. Can be bought whole or powdered.

Pawpaw (Carica papaya)This is a fruit of woody herbaceous plant that looks like a tree. It is eaten ripe (yellow or orange in color) in fruit salads or stuffed for starters or main course.

PlantainA large member of the banana family plantain is less sweet than banana and is more versatile in use. It is often boiled toasted or fried and served with meat stews because the tissue has a starchy taste than sweet banana. It is best cooked with plenty of spices onions tomatoes and peppers (plantain pottage).

Ugwu (Pumpkin leaves) telfairi occidentallisThese trailing green leaves of the pumpkin plant rich in minerals and vitamins. Use in various soup preparations It is the chief ingredient in cooking Edikang Ikong soup. Fresh spinach can be used as substitute in any recipe if not available. Pumpkin seeds can also be eaten.

Utazi leaves (crongromena ratifolia)This is a bitter tasting pale green leaf usually used for flavouring pepper soup. Very sparingly used. It can also be used as a substitute for bitter leaves.

Uzouza leaves or Ikong EtinkinrinThis sweet smelling aromatic and spicy pale green leaf vegetable is also used for flavoring soups especially (Ibaba

soup).

Yam (Dioscorea sp)The plant grows as a vine to height of six to eight feet. The edible tubers comes in various shapes and sizes; usually dark brown in color and hairy to the touch. The flesh is white or yellow and when cooked it has a pleasant flavor when cooked rather like potato. It is harvested in dry season with a gig feast known as Yam Festival in Igbo land. Yam still forms the staple diet of a large number of people in Nigeria. It is cooked in different ways including boiled roasted and fried. When pounded it is served as accompaniment to soups and stews.

SorghumAlso known as guinea corn sorghum is cultivated mainly in Northern Nigeria. Used for porridge or pap (gruel).

SnailThese are large forest creatures covered with a hard shell. Taste rubbery when overcooked it is rather an acquired taste.

OilsFrom a health stand point fats and oils are either saturated or unsaturated. 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.

Groundnut oilThis is used for frying and also added to stews and other savory dishes. It has a pleasant and unobtrusive taste; favorable in making mayonnaise and could be heated to a high temperature without burning.

Corn oilThis oil pressed from the germ of germ of maize (corn) is high in poly unsaturated and low in cholesterol. It is used the same way as groundnut oil. It can also be heated to a high temperature without burning.

Palm oilThis rather tasty and nutty thick and waxy rustic red colored oil is extracted from the flesh of the oil-palm nut fruits. 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.

Water leaf (talilum triangulare)This is the most widely used of all green leaf vegetables. It is rich in iron calcium and vitamin A and C and it is best eaten lightly cooked in soups and stews. spinach can be used in recipes calling for waterleaf.

Kuka leavesLeaves of the baobab tree usually sold dried in powder form and used for Kuka soup.

IGBO (garden egg leaves) solanum manocarpumThe young leaves of the garden egg plant. African Aubergines can be eaten raw in salads or cooked in stews.

Soko (celosia argentea)This green leaf vegetable is much preferred in the making of Efo-riro. It taste like spinach.

Tete (celosia viddis)This green is a close relative to Soko and is used interchangeable or in combination with it. It is widely grown in Western Nigeria.