I don't hate that question as much as I used to. Now I just launch into a well-rehearsed list of protein-rich foods and call it a day. Only takes a second.
I got an email from a reader based in Nigeria recently. The main concern was - you guessed it - what to eat to get enough protein. It got me thinking that a post on the topic was about due and would probably come in handy for others with the same query.
In no particular order, here's a list of plant-based foods that are high in protein and can be found easily across Nigeria. I've also included a list of suggested recipes where possible, just in case you're interested in bringing these ingredients to life. This is by no means an exhaustive list and I imagine that I will have to keep revisiting this post and adding to the list as other foods come to mind. If you think I've missed any, feel free to leave a comment down below.
1. Beans - brown beans, black-eyed beans, soybeans...
Suggested recipes: adalu, beans and rice, moin moin, akara, ewa (bean porridge)
2. Nuts - groundnut, cashew nut, peanut butter, nut milks...
Suggested recipes: boli and groundnut, truffles, chocolate/peanut muffins, soaked garri and groundnut
3. Leafy greens - spinach (efo tete), bitter leaf (ewuro), water leaf (gbure), afang, ugu...
Suggested recipes: bitterleaf soup, efo riro and pounded yam, green smoothie
4. Egusi (melon seeds)
Suggested recipes: egusi soup
5. Wara (Tofu)
Suggested recipes: sauced tofu and plantain, yam and scrambled tofu
6. Oatmeal
Suggested recipes: porridge, banana/oat pancakes, oaty breakfast bars
7. Maize/Corn
8. Pigeon Pea
9. Guava
10. Millet
11. Green peas
