Delicious and Healthy Nigerian Recipes Using Palm Oil
Palm oil is a staple condiment in Nigerian cuisine, known for its rich flavor and vibrant color. Beyond its culinary appeal, palm oil also offers numerous health benefits.
In this blog post, we’ll share five delicious and healthy Nigerian recipes that incorporate palm oil, allowing you to enjoy its unique taste while reaping its nutritional benefits.
1. Healthy Palm Oil Jollof Rice: Ingredients:
- 2 cups of long-grain parboiled rice
- 1/4 cup of unrefined red palm oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 cups of tomato puree
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 2 cups of chicken or vegetable broth
- 1 teaspoon of thyme
- 1 teaspoon of curry powder
- Salt and pepper to taste
Instructions:
- Rinse the rice thoroughly and set aside.
- Heat the palm oil in a large pot over medium heat. Add the chopped onion and garlic, sauté until fragrant.
- Add the tomato puree and cook for 10 minutes, stirring occasionally.
- Add the chopped bell peppers, broth, thyme, and curry powder. Bring to a boil.
- Add the rinsed rice, reduce the heat, and simmer until the rice is cooked and the liquid is absorbed.
- Season with salt and pepper to taste. Serve hot.
2. Nutrient-Packed Vegetable Soup with Palm Oil : Ingredients:
- 1/4 cup of unrefined red palm oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 cups of mixed vegetables (carrots, spinach, okra)
- 1 cup of chopped tomatoes
- 1 teaspoon of ground crayfish
- 1 cup of chicken or vegetable broth
- Salt and pepper to taste
Instructions:
- Heat the palm oil in a large pot over medium heat. Add the chopped onion and garlic, sauté until fragrant.
- Add the chopped tomatoes and cook for 5 minutes.
- Add the mixed vegetables, ground crayfish, and broth. Bring to a boil.
- Reduce the heat and simmer until the vegetables are tender.
- Season with salt and pepper to taste. Serve hot.
3. Palm Oil Moi-moi for a Protein Boost: Ingredients:
- 2 cups of peeled black-eyed peas
- 1/4 cup of unrefined red palm oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 teaspoon of ground crayfish
- 2 cups of water
- Salt and pepper to taste
Instructions:
- Blend the peeled black-eyed peas, onion, garlic, and red bell pepper until smooth.
- Pour the mixture into a bowl and add the ground crayfish, palm oil, water, salt, and pepper. Mix well.
- Pour the mixture into greased ramekins or moi-moi containers.
- Steam the moi-moi in a large pot for 45-60 minutes until set.
- Serve hot as a main dish or side.
4. Easy Palm Oil Stir-Fry:
Ingredients:
- 1/4 cup of unrefined red palm oil
- 2 cloves garlic, minced
- 1 large onion, sliced
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 cup of sliced carrots
- 1 cup of broccoli florets
- 2 cups of cooked chicken breast, sliced
- 2 tablespoons of soy sauce
- 1 teaspoon of ground ginger
- Salt and pepper to taste
Instructions:
- Heat the palm oil in a large wok or frying pan over medium-high heat.
- Add the minced garlic and sliced onion, stir-fry until fragrant and the onion is translucent.
- Add the sliced bell peppers, carrots, and broccoli florets. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
- Add the cooked chicken breast slices, soy sauce, and ground ginger. Stir to combine and cook for an additional 3-5 minutes until everything is heated through.
- Season with salt and pepper to taste. Serve hot with steamed rice or noodles.
5. Palm Oil Stew with Lean Protein:
Ingredients:
- 1/4 cup of unrefined red palm oil
- 2 cloves garlic, minced
- 1 large onion, chopped
- 1 cup of chopped tomatoes
- 1 teaspoon of ground crayfish
- 2 cups of lean protein (chicken breast, fish fillets, or tofu), cubed
- 1 cup of chicken or vegetable broth
- 1 teaspoon of thyme
- 1 teaspoon of curry powder
- Salt and pepper to taste
Instructions:
- Heat the palm oil in a large pot over medium heat. Add the minced garlic and chopped onion, sauté until fragrant and the onion is translucent.
- Add the chopped tomatoes and cook for 5 minutes.
- Add the ground crayfish, cubed lean protein, broth, thyme, and curry powder. Stir to combine.
- Bring the mixture to a boil, then reduce the heat and simmer until the protein is cooked through and the stew is thickened, about 20-30 minutes.
- Season with salt and pepper to taste. Serve hot with rice, yams, or plantains.
These delicious and healthy Nigerian recipes highlight the versatility of palm oil in creating nutritious and flavorful dishes.
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