Nigerian cuisines are famous for their bold flavours, vibrant colours, and hearty meals that bring families and communities together. While many people think Nigerian foods are meat-heavy, the truth is that a wide variety of plant-based dishes already exist in traditional diets. From beans to yams, leafy greens, and plantains, Nigerian food naturally provides an exciting selection of vegan-friendly meals.
Why plant-based Nigerian food works
Plant-based eating is more than just a global health trend, it’s deeply rooted in Nigerian tradition. Before meat became more accessible, many communities relied heavily on grains, legumes, and vegetables, as their primary sources of nourishment.
Some reasons why plant-based Nigerian food is both delicious and sustainable:
Rich in natural flavours – Thanks to spices like ginger, garlic, pepper, and thyme.
Filling and hearty – Beans, yam, and plantains keep you satisfied.
Packed with nutrients – Leafy greens like ugu (pumpkin leaves) and waterleaf are nutrient-dense.
Affordable and accessible – Many vegan staples are available in local markets year-round.
Top plant-based Nigerian dishes you’ll love
Here are some of the best vegan-friendly Nigerian meals that prove you don’t need meat to enjoy a delicious plate of food:
1. Moi–moi (steamed bean pudding)
A protein-rich dish made from blended beans, peppers, onions, and spices. Traditionally steamed in leaves, moi–moi is soft, savoury, and perfect as a main meal or side dish.
Pro tip: Add mushrooms or bell peppers for extra flavour.
2. Akara (bean cakes)
Crispy on the outside, soft on the inside, akara is made from deep-fried bean paste mixed with onions and chili. Often enjoyed as breakfast with pap (ogi) or bread.
Perfect pairing: Serve akara with garri soaked in cold water on a hot afternoon.
3. Jollof rice (vegan style)
The legendary jollof rice can easily be made vegan by skipping the meat stock. Cook your rice in a blend of tomatoes, peppers, and spices, then serve with fried plantains and vegetable sides.
Pro tip: Use vegetable broth for depth of flavour.
4. Yam porridge (Asaro)
A creamy one-pot dish made with yam chunks cooked in palm oil, tomatoes, and peppers. It’s both filling and comforting.
Vegan twist: Add spinach, mushrooms, or beans for extra nutrients.
5. Afang soup (without meat or fish)
Made with afang leaves (wild spinach) and waterleaf, this soup is traditionally prepared with meat or seafood, but it’s equally tasty in a vegan version. Just load it with mushrooms, okra, or tofu for texture.
Best swallow pairing: Enjoy with eba, fufu, or oat swallow.
6. Plantain dishes
Plantain is a vegan superstar in Nigerian food, whether boiled, fried, or roasted. Pair it with beans, vegetables, or avocado for a nourishing meal.
Street food favourite: Roasted plantain (bole) with spicy pepper sauce (vegan version skips the fish).
7. Nigerian vegetable stir-fry
Using local vegetables like ugu, spinach, and garden egg leaves, you can create a quick stir-fry with peppers, onions, and soy sauce for a fast vegan-friendly dinner.
Sample plant-based Nigerian meal plan
Here’s a simple one-day plant-based meal plan to inspire you:
Breakfast: Akara with pap or fresh fruit.
Lunch: Vegan jollof rice with fried plantain.
Snack: Roasted groundnuts and chin–chin.
Dinner: Yam porridge with spinach and mushrooms.
Plant-based Nigerian recipes (quick guides)
Vegan moi–moi recipe
Ingredients:
2 cups peeled beans
2 red bell peppers
1 onion
1 table-spoon of ground crayfish substitute (optional mushroom powder)
Palm oil or vegetable oil
Salt and spices
Steps:
1. Blend beans, peppers, and onion into a smooth paste.
2. Mix in oil, seasoning, and water for consistency.
3. Pour into ramekins or wraps (banana/ewa leaves).
4. Steam for 45–60 minutes until firm.
Vegan yam porridge (asaro)
Ingredients:
Yam (peeled and cut in cubes)
Palm oil
Tomatoes and peppers (blended)
Onions
Spinach or ugu leaves
Salt and spices
Steps:
1. Boil yam chunks with salt.
2. Add pepper mix and palm oil.
3. Stir until creamy.
4. Add vegetables before serving.
Tips for enjoying plant-based Nigerian food
· Swap meat with mushrooms, jackfruit, or tofu for texture.
· Use vegetable stock instead of meat stock in soups and stews.
· Incorporate legumes (beans, lentils, cowpeas) for protein.
· Keep meals exciting with local spices, ginger, garlic, uziza, and ata rodo.
Final thoughts
Plant-based Nigerian food isn’t just an alternative, it’s authentic, delicious, and deeply rooted in tradition. Whether you’re vegan, vegetarian, or simply trying to eat more plant-based meals, you’ll find that Nigerian cuisines offer endless options full of taste and nutrition. So, next time someone says Nigerian food is all about meat, share a plate of vegan jollof rice, moi–moi, or yam porridge, and watch them fall in love.
