YORUBA RECIPES
BEAN AKARA
INGREDIENT Serves 4 to 6 people 2-cups African Beans or Black Eyed Peas One – egg One - maggi cub One - habanero pepper (very hot !-" cups of vegetable oil !#$ - cup of onions " - teaspoon of salt (optional •
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METHOD %irst& soak beans in hot 'ater for 2 minutes for (African Beansor $hours for Black Eyed Peas) *e+t& after beans have soaked& remove the shells by gathering a handful of beans in both hands and rubbing them together very briskly) ,ontinue to rinse beans 'ith ' ith 'ater 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 'hite 'ith all the shells removed) his part is very time consuming and can take $ to ./ minutes to complete) But it0s 'ell 'orth the 'ait) *e+t& grind the beans 2-cups at a time very smoothly and creamy in blender using !#2 - cup of 'ater) Pour grounded mi+ture into medium
INGREDIENT Serves 4 to 6 people 2-cups African Beans or Black Eyed Peas One – egg One - maggi cub One - habanero pepper (very hot !-" cups of vegetable oil !#$ - cup of onions " - teaspoon of salt (optional •
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METHOD %irst& soak beans in hot 'ater for 2 minutes for (African Beansor $hours for Black Eyed Peas) *e+t& after beans have soaked& remove the shells by gathering a handful of beans in both hands and rubbing them together very briskly) ,ontinue to rinse beans 'ith ' ith 'ater 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 'hite 'ith all the shells removed) his part is very time consuming and can take $ to ./ minutes to complete) But it0s 'ell 'orth the 'ait) *e+t& grind the beans 2-cups at a time very smoothly and creamy in blender using !#2 - cup of 'ater) Pour grounded mi+ture into medium
si1e bo'l) ou should end up 'ith .-!#2 cups of beans total) 3hen you reach the last portion of beans to grind (!#2 cup& still use the !#2 cup of 'ater to grind because the revious bean mi+ture should be very thick and is still probably sticking to the sides of the blender) 4i+ture should look very 'hite and thick in te+ture) *e+t& add to bean mi+ture !-crumbled maggi cube) *e+t& cut !#$ cup of chopped onions) *e+t& remove the seeds and cut one habanero pepper very small) *e+t& add the cut onions& salt and habanero pepper to bean mi+ture and stir 'ell) *e+t& add " an egg to mi+ture and stir 'ell) *e+t& heat !-" -cups of vegetable oil in a medium pan or skillet on medium high) *e+t& 'hen oil is hot& spoon or pour mi+ture like small pancakes into hot oil) 4i+ture should be " inch a part from each other) ou should be able to spoon in at least four to si+ large spoons full of mi+ture at a time) %inally& spooned mi+ture should cook for / minutes one each side or until golden bro'n) Before turning the mi+ture to bro'n 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) ip5 Akara can be eaten at breakfast time or as an appeti1er or snack) E*6O77
OLELE/MOI-MOI/MOIN-MOIN
INGREDIENTS 4oyin-4oyin (also called 4oin-4oin& 4oi-4oi& 4oimoi& a sort of savory bean pudding& is a uni8ue and delicious 'ay to prepare black-eyed peas or other beans) he traditional 'ay to cook 4oyin-4oyin is to 'rap it in leaves (such as banana leaves and steam it) 9n modern Africa it is often cooked in empty tin cans& but it can also be made in muffin pans (muffin tins) here are many variations of 4oyin-4oyin) :kip all the optional ingredients to make a simple version; include one or more of the optional ingredients to make fancy 4oyin-4oyin) Also see the Akara recipe) 3hat you need
t'o to three cups dried co'peas (black-eyed peas or similar one tablespoon dried shrimp po'der one or t'o tomatoes& (peeled if desired& chopped -- or -- a similar amount of canned tomatoes -- or -- t'o tablespoons of canned tomato paste one or t'o 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 9ngredients (a cup of one or more of the follo'ing5 cooked shrimp& chopped cooked carrots& finely chopped •
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cooked peas s'eet green or red pepper (bell pepper hard-boiled egg dried& salted& or smoked fish; 'ashed& cleaned and torn into small pieces dried shrimp or pra'ns& 'ashed and crushed canned sardines leftover cooked meat& cut into small pieces dried or smoked meat& torn into small pieces canned corned beef •
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METHOD ,lean the black-eyed peas in 'ater in a large pot) ,over them 'ith boiling 'ater and soak them for at least an hour or overnight) After soaking them& rub them together bet'een your hands to remove the skins)
,rush& grind& or mash the black-eyed peas into a thick paste) :lo'ly add enough 'ater to form a smooth& thick paste) Beat 'ith a 'ire 'hisk or 'ooden spoon for a fe' minutes) A tablespoon of oil may be added) 9n a separate container combine all other ingredients and crush and stir them together until they are thoroughly mi+ed) Add the other ingredients to the black-eyed pea paste and stir to make a smooth mi+ture)
>rease the muffin pans (or tin cans) :coop the 4oyin-4oyin mi+ture into your pans (or cans& allo'ing some room for it to rise 'hile cooking) Place the pans (or cans in a baking dish partially filled 'ith 'ater) Bake in a medium-hot oven for about a half-hour) 4oyin-4oyin in tin cans can also be steamed in a large covered pot on a stove) ,heck for doneness 'ith a toothpick or sharp knife& as one 'ould for a cake)
Alternate cooking method5 3rap the 4oyin-4oyin mi+ture in banana leaves or aluminum foil to make small packets) ,ook the packets by steaming them in a large pot& using a rack to keep them out of the 'ater)
4ay be served hot or at room temperature)
ALAPA INGREDIENTS (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
MET!OD 1. 2. 3. . ". $. %. &.
Soak the beans, remove the skins and grind, Put them in a basin. grind egusi,pepper and onion, mix all together. !dd salt and water. Put some water on the fire with small sti#k a#ross the inside of the pot. Put the mixture in the leaves and fold up. Put the folded leave in the pot and #over up. 'hen #ooked, remove leaves and serve.
E"A (# s$ %&' &' Me$)o's
INGREDIENTS (*or + people 2 basins of beans, (round Pepper, ½ large onion, 1 large tin of palm oil, Salt to taste •
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MET!OD I Pi#ked and washed boiled beans served with ata sau#e. made of ground pepper,onions,salt and palm oil MET!OD II Pi#ked, washed beans boiled. 'hen #ooked, the ground pepper, onions and oil added to the boiled beans and same #ooked together on the fire. )ish #ould be added to improve the flavouring. MET!OD III E"A ADALU INGREDIENTS (*or + people 2 basins of beans, •
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1 small tin of #orn, 2 Dessert spoonful of ground pepper, ½ large onion, 1 Dessertspoonful of salt 1arge tin of palm oil,ororo *groundnut oil+ or egusi oil
MET!OD 1. oil the #orn in a pot. 2. 'hen the #orn is soft,wash the beans thoroughl- and add to the
#orn. 3. !dd salt and more water. . 'hen water is nearl dried up and the beans are done,add the ground and #ut onions and pepper. ". over and stir well after " minutes,remove and serve in a dish
E"A-EBE INGREDIENTS 3 lumps -am *moderate si/e about 3 kilo+ •
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2 tins of beans2 middle dr- fish 2 tea#upfuls of palm oil salt to taste small pepper to taste
MET!OD 1. lean the beans and put in a pot of fire to #ook . 2. Peel -ams, #ut in s0uare or round shape.
3. Put the pie#es in a pot on the fire with the beans , adding salt . ". $. %.
and oil. 'hile #ooking, grind the ingredients, 'hen the -am is boiled, add the ground ingredients, with the fish. !dd the remaining salt and oil, #ook for a time,stiring till it is done. Serve hot.
EKURU INGREDIENTS 1 ½ kilo of beans 2 Dessert spoonfuls of dr- pepper ½ large onion salt to taste small pie#e of kaun 13 small tin of oil •
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MET!OD 1. Soak the beans, remove the skins and grind, 2. Put them in a basin. 3. (rind, add kaun, salt and water. . ix well. ". )old mixture in leaves $. Put some water on the fire with small sti#k a#ross the inside of the pot. %. Put the mixture in the leaves and fold up. &. Put the folded leave in the pot and #over up. 4. 'hen #ooked, remove the 5kuru from leaves and mash together. 16. )r- ata after -ou had grind the pepper and onion, put the oil in a sau#e pan and some salt and put the mixture on fire until it boils and stirred until #ooked 11. ix in the mashed 5kuru. 12. Serve with #old 5ko
AKARA EGGS *)or $ people+ INGREDIENTS $ pie#es of eggs •
2-cups African Beans or Black Eyed Peas One - maggi cub One - habanero pepper (very hot !-" cups of vegetable oil !#$ - cup of onions " - teaspoon of salt (optional
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MET!OD 1. Prepare !kara mixture, being #areful not to make it too thin b- %irst& soaking the beans in hot 'ater for 2 minutes for (African Beansor $- hours for Black Eyed Peas) *e+t& after beans have soaked& remove the shells by gathering a handful of beans in both hands and rubbing them together very briskly) ,ontinue to rinse beans 'ith 'ater 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 'hite 'ith all the shells removed).
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oil eggs hard, and remove the shell. 7il a large spoon and fill with the mixture. Pla#e the egg in this and #over well. (entl- remove it with a knife into the #ooking oil. 'hen #ooked #ut in halves and serve.
OBE EFO ELEGUSI
INGREDIENTS
QUANTITIES
Beef ? medium pieces :tockfish head ! medium head :moked fish ! medium si1e :hoko leaves ! medium bunch %resh pepper (ground . large si1e %resh tomatoes (ground . large si1e atashe (ground . large si1e Onion (ground ! large si1e Egusi (ground !" cups 4aggi :uper Onion :pices (ablet ! 9ru ! small 'rap 3ater !" litres :alt to taste)
METHOD - 3ash and season the meat& and stockfish head 'ith Onion& 4aggi cubes& salt and pepper then steam till 'ater dries up) Add one litre of
'ater and continue cooking) - Pick& 'ash& cut the :hoko leaves and blanch slightly then set aside) - 3ash and bone the fish) - @eat the palm oil& and then add ground fresh tomatoes& onion& pepper& and tatashe) %ry for about /-! minutes) - Add the stockfish& smoked fish and 'ater or meat stock) - Allo' to cook for about / minutes) - Add ground Egusi) Boil 'ithout stirring for about ! minutes) - Add 'ater) - ,ontinue boiling for ?-! minutes) Add iru& 4aggi :uper Onion - :pices) :tir) - :immer for about 2 minutes& and add salt to taste) - hen add shoko leaves& and allo' to simmer for another fe' minutes) -
DUNDU INGREDIENTS: am - )/kg (for a serving of $ adults Palm oil - about 2ml& 'hich is one tablespoonful :alt to taste hree medium si1ed eggs ,hopped onions %resh& tomatoes& chopped) %resh pepper& chopped) tomato puree& small 8uantity) METHOD :tep !5 Peel the yam tuber) ,ut it up into giant chip si1es (like potato chips for a giant) :tep 25 et a bo'l and break the eggs into it& and 'hip them up until frothy) :tep /5 Add a bit of salt to the 'hipped egg& and place in a 'ider bo'l) *o' dip each chip of the yam in the egg mi+ture and roll it until it is covered completely by the egg mi+ture) :tep 5 Place a frying pan on lo' heat and add vegetable oil) %ry the yam chips& turning them 'hen the egg is fried solid& and ensuring that it does not burn) :tep 5
IKOKORE/I*OKORE INGREDIENTS !) 3ater am 2) Palm Oil $) =ried and %resh ,rayfish .) :alt /) :easoning ) Already cooked meat and diced ) :moked %ish ?) ,hiili pepper METHOD !) ou have to use the correct specie of yam& kno'n popularly as 'ater yam& scientific name is Dioscorea alata ) no'n as 'hite yam in some places like Asia) 2) ,ut up and grate& be careful though cos it has the reputation of being itchy) $) o cook& put a little 8uantity in the pot& and add some 'ater& gradually put in the grated yam in a folding manner to incorporate some air .) Add all your ingredients and cook for bout . mins and stir occasionally& Pls use a non-stick pot /) Dse the 8uantity of spices your taste buds can accommodate )
O,O,O INGREDIENTS 1 -am 23 tin of fresh pepper 1 large onion salt to taste 2 large tins of palm oil or an- kind of oil. Some large pepper •
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MET!OD 1. Peel the -am, wash and grate it, put it in a basin or bowl. 2. (rind the small pepper #ut half of the large pepper and onions
into small pie#es and grind the rest. 3. !dd salt to the grated -am and mix well. . ix in all other ingredients and fr- in small balls in the hot oil. ". Serve hot with #old 5ko *!gidi+ *'hite orn Pudding+
AKARA A"ON INGREDIENTS
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7kra 1 -am 23 tin of fresh pepper 1 large onion salt to taste 2 large tins of palm oil or an- kind of oil. Some large pepper
MET!OD $. Peel the -am, wash and grate it,put it in a basin or bowl. %. (rind the small pepper #ut half of the large pepper and onions
into small pie#es and grind the rest. &. !dd salt to the grated -am. 4. (rind 7kro and mix with the grated -am and grinded pepper. 16. )r- in hot oil. 11. Serve with #old 5ko.
YAM BALLS
INGREDIENTS 1 -am eggs 1 large onion salt to taste 2 large tins of ororo •
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MET!OD 1. Peel the -am, #ut it into pie#es and wash thoroughl-. 2. ook in a pot of salt- water, have read- a mortar and pestle, put
in the -am a pie#e at a time and gentle beat it. 3. !fter beating ,put it in a bowl, meanwhile #ut the onion into small pie#e and beat the eggs, mix all together and make into balls, while doing this put the fr-ing pot with oil on the fire. . 'hen the oil is 0uite hot, put the balls in one b- one and when 0uite brown, remove and serve
YAM *LOUR-ELUBO
INGREDIENTS 'hite 8am •
MET!OD 1. Peel and sli#e -am thinl- *"mm thi#k+,wash thoroughl- and
leave to soak in a bowl of boiling water until the water is #old. 2. 9emove, and dr- in the sun. 3. eat and sift.
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AMALA AND EWEDU
INGREDIENTS •
gbodo Fyam flourG
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'ater e'edu leaves salt)
METHOD !) put some 'ater in the pot and allo' to boil 2. 'hen boiling add your yam flour as you are adding this& make sure you turn at the same time 'ith a ladle so that it doesnHt come out 'ith lumps) $) 'hen it is 'ell coagulated add some 'arm 'ater& depending on ho' soft you 'ant it be and cover to simmer for some minutes) after this turn it together properly) .) please serve hot so as to enIoy it) EWEDU !) he leafs need to be chopped properly) by using a blender to blend or chopping board and knife or broom) Any method u choose to use is okay) 2) Place a little 8uantity of 'ater in pot and place on burner $) Add kanhun FpotassiumG and allo' to melt in 'ater before adding your chopped or blended e'edu leafs) *OE5 the potassium makes it soft and make sure you add very little 8uantity of it) .) Add the leafs and stir until it softens and 'ell thicken) by no' it 'ill start pulling add salt to taste and its ready) /) :erve 'ith amala and any ste' of your choice
ABALA INGREDIENTS : bag of ri#e 1 large n of oil tablespoonfuls of small pepper Salt to taste 1 ½ large onions 1 large tin full of shrimps •
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MET!OD 1. Soak the ri#e for ½ hour, take it out of the water, air it for 16 2. 3. . ". $.
minutes, Put it in a mortar, beat and sift it. Put a pan or pot on the fire with some water in it. 'hen it boils, add the sifted ri#e little b- little and stir it with a sti#k until it is 0uite smooth. 'hen it is done, put in the ground pepper and onions and half of a large pepper and onions whi#h had been #ut into pie#es. Stir together, and then add the shrimps *grind if liked+,and palm oil and some salt, then remove it.
%. Put some water on the fire with small sti#k a#ross the inside of the pot. &. Put mixture in leaves fold up and put it in the pot one b- one
and #over with leaves and a lid. 4. 'hen it is done, remove the leaves and serve.
RICE BALLS (S%o.r or S0ee$ INGREDIENTS 9i#e 5gg )lour o#onut oil Sugar (rated o#onut •
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MET!OD 1. 2. 3. . ".
oil ri#e well;a little over#ooked does not matter.
)or Savour- 9i#e alls, use onions, fish, meat or tomato #an be added. )or Sweet 9i#e alls, sugar, grated #o#onut, et# ma- be added. )ried in >ot #o#onut oil is ver- good.
OFADA RICE Ofada
INGREDIENTS O!"#" r$%e S"&%e !) dry or smoked fish 2) tomatoes $) pepper .) tatashe /) shongbo ) onions
) red oil ?) meat C) stock fisk !) ponmo METHOD its a kind of locally made ste' you blend the tomatoes 'ith your hand or grater
SOUPS1STE"S AND SAUCE
*RIED ATA SAUCE
INGREDIENTS •
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½ large onion 2 Dessertspoonfuls of small dr- pepper 12 large pepper Salt to taste 1 large tin of oil
MET!OD 1. (rind the pepper and onion. 2. Put oil in a sau#span or pot ,add #arefull-the ingredients and
some salt. 3. P;ut on the fire until it boils,stir until #ooked. ?.. are must be taken that mixture does not burn.
GBURE SOUP INGREDIENTS 1 bowl of (bure 1 large tin of egusi 1 ½ dessertfuls of ground pepper 1 dessertspoonful of =ru *lo#ust beans+ Salt to taste 1 large onion 1 small tin of oil •
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MET!OD 1. Pi#k (bure #arefull-, #ut it into small pie#es, rub it in the water 2. 3. . ". $. %. &.
to remove slime, rinse thri#e and put in a basin. Put a pot on the fire with some water in it, add the ground pepper,iru and onions. 'hen it boils, add the ground egusi in whi#h salt has been mixed, and palm oil. over for 2 minutes then stir. !fter another 16 minutes, add (bure stirring it with a large spoon. over it and #ook over a slow fire. 9emove when #ooked. Serve with !lapa soup and i-an or #old eko.
ALAPA SOUP
INGREDIENTS 12 pie#es of meat. 1 tablespoonful of dr- pepper. ½ large tin of oil. ½ tin of tomatoes Salt to taste ½ large onion 16 large fresh pepper •
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MET!OD 1. 'ash the meat thoroughl-. 2. Put it in the pot, add the salt, #over it and put it on the fire. 3. 'hen it is dr-, add the ingredients that have been grounded,i.e.
all the small pepper, half of the onion and large pepper, #ut the remainder of the onion and large pepper and put all in, add two small tins of water and the oil and #over it@ when it is done, remove it. . Serve with all other kinds of soup
EEYO OR E"EDU SOUP
INGREDIENTS 2 basins of pi#ked 55-o 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 •
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MET!OD 1. Pi#k ee-o whi#h has alread- been washed,#ut it up into small 2. 3. . ".
pie#es. Put the ground pepper and iru in the pot,mix with the water,when it boils add kanun and the ee-o@ Stir . 'hen the leaves are done,add the ground shrimps,the salt and the palm oil. Stir and remove.
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APON SOUP
INGREDIENTS 1 large tin of !pon. 1 dessertspoonful of iru 12 pie#es of meat 1 ½ tablespoonfuls of pepper : large onion Salt to taste 2 ½ large tins of oil Small tin of egusi Some fish or shrimps if desired •
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MET!OD 1. (rind the !pon with either some salt or some of the palm oil. 2. 'ash the meat@ put it in a #ooking pot or sau#epan@ add some 3. . ". $. %.
salt, #over it and put it on the fire. 'hen the meat is nearl- dr- add the ingredients with six large tins of water and part of the oil. over it again. Put the ground !pon in a little #ooking pot, add rest of the oil, put it on fire. Aeep stirring until the !pon melts then remove it. 'hen the meat is 0uite soft, add the apon.
&. 'hen it begins to bubble, add the ground egusi and fish whi#h
has been alread- mixed with salt. 4. Stir it@ after " minutes, remove it 16. serve with 7ka!mala
EFO RIRO
INGREDIENTS Pepper omatoes Onion Palm Oil :alt 4aggi :pinach •
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METHOD ' (ro&)# t*e pepper +, to-"toes. ' /ell pepper. "t" ro#o. o)$o)0 , p&t t*e pepper $) " pot. t*e) p&t so-e epo+p"l- o$l0 1 p&t so-e s"lt ")# -"($
4 %oo2 t*"t !or "/o&t '3 -$) or &)t$l #o)e 3 p&t t*e sp$)"%* $)s$#e 6 %oo2 $t !or ' -$)&tes
GBEGIRI (BEANS SOUP
INGREDIENTS /e")s+-"5or0 pr") po#er -"(($e+t"ste t*$)(0 s"lt p"l- o$l %"ps$%&-+re# o)e0 $t7s *ot88888 %&rr9 po#er o)$o) +/le)#0 $r&+" /ro) s-ell9 /e")s0
so &se , p$e%es o)l90
MET!OD eel #es$re# ;&")t$t9 o! /e")s l$2e -o$-o$ or "2"r" Bo$l &)t$l $t7s -"s*9 "s $) ver9 ver9 so!t Re-ove !ro- !$re ")# "llo to %ool o&r 9o&r %oo2e# /e")s $)to 9o&r /le)#er ")# /le)# or &se %le") /roo- to -"s* t*e /e")s l$2e t*"t &se# !or ee#& o&r re# o$l o) !$re ")# /le"%* sl$(*tl9 Sl$%e o)$o)s $)to t*e o$l o&r 9o&r /e") p"ste $)to t*e o$l ")# *e"t A## 9o&r %o)#&-e)ts $e %r"9!$s*. 2)orr %&/es. s"lt. o($r$. $r&. #r$e# !$s*+opt$o)"l0. #r$e# pepper or /le)#e# !res* pepper He"t !or so-e -$)&tes
INGREDIENTS %otto) see#s +re-ove s*"!t0 O)$o)s peppers To-"toes "l- o$l M"(($ S"lt Me"t F$s* Sp$%e le"ves +e!$r$=o)e $t* /$( le"ves0 METHOD '=&se " s-"ll tr"9 to /lo t*e %otto) see#s= to re-ove #$rt ,=W"s* t*e %otto) see#s 1="s* t*e o)$o)s. peppers ")# to-"toes 4 =A## , ")# 1 to(et*er $) " /ol. ")# Gr$)# t*e- to(et*er pre!err"/l9 &s$)( " (r$)#$)( -"%*$)e 6= o&r t*e (r$)#e# st&!! $)to " pot. p&t o) !$re. t*e) "## "ll t*e $)(re#$e)ts=-"(($. s"lt. o$l. "s*e# !$s* > -e"t excluding t*e le"ves ? Coo2 !or so-e -$)&tes @ A!ter s"9 "/o&t ,=1-$)&tes. "## t*e le"ves +pre!er"/l9 #o )ot sl$%e t*e le"ves0 A## e)o&(* "ter+s$)%e t*e so&p $s "l"9s t*$%20 Serve $t* ")9 sol$# !oo#= ("r$+e/"0.!&!& et% Also (oes $t* r$%e
CORN AND CASSA2A
OGI INGREDIENTS
MET!OD
EKO INGREDIENTS
MET!OD
GUGURU (POP CORN INGREDIENTS
MET!OD
OOO INGREDIENTS
! kg fresh'ater yam& peeled and grated ! tbsp chilli paste ! small onion& chopped salt and black pepper& to taste oil for deep frying ! 4aggi (or stock cube $g fresh pra'ns& shelled and roughly chopped
METHOD Add the yam to a bo'l and beat-in the chilli paste and the chopped onion) :eason 'ith salt and black pepper then add the 4aggi cube and the pra'ns) Place oil in a 'ok to a depth of about .cm) @eat the oil until almost smoking then scoop up a heaped tablespoon of the yam mi+ture and add to the oil) Add more of the yam mi+ture (but donHt add more than si+ at a time) %ry until the yams are soft and slightly crisp)
SAPALA
INGREDIENTS
MET!OD
EGGS IN E*O SOUP INGREDIENTS
MET!OD
DODO
INGREDIENTS
MET!OD
YORUBA PASTRY INGREDIENTS
MET!OD
ROBO INGREDIENTS
MET!OD
COCONUT ICE INGREDIENTS
MET!OD
KAYAN INGREDIENTS
MET!OD
GURUDI INGREDIENTS
MET!OD
BOLI AND EPA
INGREDIENTS Plantain Palm 7il (round ?ut
MET!OD
,oat plantain in oil very lightly& Iust so it doesnHt stick to the pan) Place on a baking tray and roast in oven (alternatively you can roast on the barbecue) eep turning till all sides are bro'n and carameli1ed) >rab a handful of epa nuts and enIoy
A"DUN INGREDIENTS $/g dried mai1e (corn :alt& to taste !ml red palm oil /g dried piri-piri chillies banana leaf or greaseproof paper finely-chopped onion METHOD Add the dried corn to a lightly greased baking tray and place in an oven pre-heated to !/J,) ,ook for about 2 minutes& or until the kernels are nicely bro'ned) Allo' to cool then place in a spice or coffee grinder along 'ith the piri-piri chillies and render to a po'der) Add the onion to the mi+ and render to a paste) ransfer to a bo'l& mi+-in the palm oil and season to taste) :erve on banana leaves or greaseproof paper (there should be more than enough for . people) p eople)
YORUBA ROCK BUNS INGREDIENTS
MET!OD
*LOURS INGREDIENTS
MET!OD
CORN *LOUR INGREDIENTS
MET!OD
YAM *LOUR INGREDIENTS
MET!OD
PLANTAIN *LOUR INGREDIENTS
MET!OD
BEANS *LOUR INGREDIENTS
MET!OD
RICE *LOUR INGREDIENTS
MET!OD
ENGLISH NAMES FOR INGREDIENTS USED IN NIGERIAN CUISINE A!")( U2"$ le"ves +()et&- A!r$%")0 D"r2 (ree) S*$)9 !ol$"(e o! t*e %reep$)( "!")( pl")t %<$v"te#
-ostl9 $) C"l"/"r ")# I(/o l")# "re &se# " (re"t #e"l $) t*e %oo2$)( o! t*ese re($o)s It %") /e /o&(*t re"#9 s*re##e# !roA!r$%") !oo# stores At"-" le"ves Belet$e)t$e) T*$s $s ") "))&"l Her/ %<$v"te# $) t*e #elt" "re"s It s-ells ")# t"ste l$2e t"rr"(o) &s&"ll9 &se# !res* or #r$e# $) B")(" so&p Use #r$e# le"ves sp"r$)(l9 "s !l"vor $s -ore $)te)se Re"#$l9 "v"$l"/le !ro- A!r$%") !oo# stores Avo%"#o +perse" A-er$%")"0 Trop$%"l !r&$t $t* t*$%2 "rt9 s2$) &s&"ll9 (ree)$s* or p&rpl$s* $) %olor T*e e#$/le !les* $)s$#e s&rro&)#s " l"r(e ov"l s*"pe see# It $s l$(*t 9ello ")# so!t *e) r$pe Avo%"#os %") /e e"te) o) $ts o) or %&t $) *"l! ")# !$lle# $t* %oo2e# se"!oo# +Avo%"#o ")# pr") %o%2t"$l0 Be")s or Cope"s Bl"%2=e9e /e")s or Bro) /e")s *"ve /e%o-e $)#$spe)s"/le $) N$(er$" %&$s$)e /e%"&se o! $t vers"t$l$t9 $) &se It re;&$res over)$(*t so"2$)( /e!ore &se !or #$s*es l$2e A2"r" Mo$)=-o")# G/e($r$ so&p B")")" T*$s $s o)e o! t*e -ost $-port")t !oo# %rops $) N$(er$" W$#el9 e"te) o) $t7s o) or $) !r&$t s"l"#s t*e9 -"2e " (oo# s&/st$t&te !or pl")t"$)s T*e le"ves "re &s&"ll9 &se# !or r"pp$)( !oo#s s&%* "s A)9")=E2p")( or E/$r$po !or ste"-$)( B"2$)( !o$l or (re"se# p"r%*-e)t p"per -"2e "#e;&"te s&/st$t&te /&t #o )ot "## t*e #el$%"te !l"vo&r t*"t /")")" le"ves ($ve B$tterle"! A le"!9 (ree) ve(et"/le t*"t $s $#el9 &se# $) so&ps l$2e E(&s$ !or $ts /$tter /&t seet !l"vor T*e !res* le"ves $s prep"re# l$2e sp$)"%* ")# "s*e# $t* s"lt r&//$)( ")# s;&ee$)( to re-ove so-e o! t*e /$tter)ess /e!ore &se C") /e /o&(*t !res* or re"#9 "s*e# ")# "$r=#r$e# 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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C*$ll$ eppers C*$ll$ peppers "re t*e !r&$t o! C"ps$%&- Fr&tes%e)s pl")t $t* re# or")(e or 9ello po#s *$%* "re ver9 *ot r$%* $) $t"-$) A > C ")# $#el9 &se# $) N$(er$") %oo2$)( W*$le t*e !l"vor $) t*e %*$ll$ l$es $) t*e !les* ")# s2$)s -&%* o! t*e *e"t pote)%9 rests $) t*e see#s ")# ve$)s *$%* %") /e re-ove# Gree) %*$ll$es "re " lot *otter t*") t*e re# o)es T*e "%t$ve %*e-$%"l %o) st$t&e)t $s %"p$"s$) re)o)e# !or st$-&l"t$)( #$(est$ve pro%ess ")# *elp$)( to rel$eve *e"t !"t$(&e $) *ot %l$-"tes /9 $)#&%$)( persp$r"t$o) Bre"#!r&$t T*ese "re l"r(e (ree) !r&$ts *$%* *")( l$2e l")ter)s !rotress O)l9 e#$/le *e) %oo2e# ")# t"ste l$2e /o$le# pot"toes It %o&l# "lso /e !r$e# "s %r$sp C"ss"v" +M")$*ot es%&le)t"0 C"ss"v" $s " trop$%"l ve(et"/le $t* " lo)( t& /ero&s root ")# #&ll (ree) p"l-"te le"ves M"t&re t&/ers *"ve /ro) -ottle# s2$) $t* " *$te !$/ro&s !les* It %") /e %oo2e# ")# e"te) $t* %o%o)&t +E/ere/e0 /&t -ostl9 &se# !or -"2$)( G"# +C"ss"v" (r"$)s0 ")# F&!& Use# "s "%%o-p")$-e)t to so&ps ")# stes It %") /e /o&(*t re"#9 -"#e "s ("!! or %"ss"v" !lo&r +F&!&0 Co%o9"Co%o9"-s "re s$-$l"r to l"r(e pot"toes &s&"ll9 $t* " !$/ro&s s2$) I) N$(er$" t*e pl")t $s (ro) !or /ot* $t7s t&/ers ")# le"ves T*e 9o&)( ")# te)#er le"ves "re &se# $) prep"r$)( E2p")( N2&2o +%o%o"=9"- pott"(e0 Sp$)"%* le"ves -"2e "#e;&"te s&/st$t&te T*ese t&/ers %") "lso /e /o$le# ro"ste# or !r$e# Cor) M"$e Seet %or) or -"$e "s $t $s %o--o)l9 2)o) $s (ro) t*ro&(*o&t N$(er$" "s " !oo# so&r%e T*e pl")t (ros to " *e$(*t o! "/o&t seve) !eet W*e) !&ll9 -"t&re# t*e solle) !r&$ts "re %"lle# %o/s ")# $t $s t*ese *$%* "re p$%2e# ")# &se# !or !oo# T*e %o/s %") /e /o$le# ro"ste# or %oo2e# $t* /e")s "s " -"$) %o&rse A )&-/er o! /9 pro#&%ts "re o/t"$)e# !rot*e (r"$)s $)%l&#$)( O($ +%or)=st"r%*0 ")# %or) o$l *$%* $s lo $) s"t&r"tes ")# %*olesterol
Cr"9!$s* S-o2e# #r$e# pr")s or s*r$-ps &se# !or !l"vor$)( so&ps ")# s"vor9 #$s*es Us&"ll9 sol# *ole or (r$)#e# E(&s$ +%$r&ll&s %olo%9)t*$s0 -elo) see#s See# o! t*e A!r$%") -elo) !r&$t &se# $) prep"r$)( E(&s$ so&p S*o&l# /e (r$)#e# /e!ore &se C") /e o$l9 /&t "##s " )&tt9 !l"vor to t*e so&p Ee#& +%or%*or&s ol$tor$&s0 S*$)9 (ree) le"ve ve(et"/le r$%* $) $t"-$)s A C > D Use $) -"2$)( s"&%es to "%%o-p")9 stes ")# e)5o9e# !or $ts -&%$l"($)o&s or v$s%o&s propert$es Sol# !res* or #r$e# also nown as !ute. El&/o Dr$e# po#ere# 9"- !lo&r !or -"2$)( "-"l" +%oo2e# 9"- !lo&r p&##$)(0 F&!& Fer-e)te# %"ss"v" #o&(* &s&"ll9 serve# %oo2e# to "%%o-p")9 so&ps G"r#e) e((s +sol")&- -elo)(e)"0 Also 2)os "s A!r$%") e((pl")t " -e-/er o! t*e "&/er($)e !"-$l9 A ro&)# s*$)9 (ree) ")# 9ello !r&$t $t* " sl$(*tl9 /$tter t"ste G"r#e) e((s "re e"te) r" "s " !r&$t or #$%e# ")# "##e# to stes Gro&)#)&t +Ar"%*$s *9po("e"0 L$2e " set o! t$)s (ro&)#)&t -"t&re to(et*er $) l$(*t %olo&re# s*ells *$%* "re !l"29 ")# e"s9 to /re"2 Gro) pro!&sel9 $) Nort*er) N$(er$" t*e see#s "re *"rveste# !or t*e$r o$l ")# prote$) T*e9 %") /e e"te) r" /o$le# ro"ste# ")# p&ree# !or -"2$)( (ro&)#)&t so&p Gro&)#)&t o$l $s &se# !or %oo2$)( Ir& +lo%&st /e")0 p"r2$" /$(lo/os" Fer-e)te# lo%&st or /l"%2 /e")s T*e9 *"ve " sl$(*tl9 s"lt9 t"ste ")# " p&)(e)t s-ell T*e9 "re &se# "s se"so)$)( $) so&ps Us&"ll9 sol# !res* or #r$e# p"%2e# "&) +Ro%2 s"lt0 pot"s*
Us&"ll9 "##e# to !oo# espe%$"ll9 p&lses #&r$)( %oo2$)( !or !"ster te)#er$s"t$o) ")# to $)%re"se t*e v$s%os$t9 $) O2ro ")# Ee#& s"&%e Also &se# !or e-&ls$!9$)( o$l ")# "ter $) so-e tr"#$t$o)"l so&ps M")(o +-")($!er" $)#$%"0 T*$s 2$#)e9 s*"pe# !r&$t $s p$)2$s* or 9ello$s* $) %olo&r W*e) !&ll9 r$pe $t $s l&s%$o&sl9 seet ")# s&%%&le)t $t* t*e (ol#e) !les* M")(o $s %o--o) $) !r&$t pl"tters ")# s"l"# M$llet +pe))$set&-0 T$)9 9ello (r"$)s o/t"$)e# !ro- pl")t t*"t loo2s l$2e /&ll r&s*es $t* " -"$e l$2e st"l2 Gros $#el9 $) Nort*er) N$(er$" ")# &se# -ostl9 !or porr$#(e ")# (r&el O2ro +l"#9 !$)(ers0 T*ese ve(et"/les "re %&rve# see# po# &p to $)%*es Lo)( t*e9 "re &s&"ll9 e"te) %oo2e# $) so&p ")# s"l"#s Apo) +o(/o)o See#0 "rvingia gabonensis T*$s see#s "re o/t"$)e# !ro- t*e )&ts o! t*e A!r$%") -")(o /&s* ")# "$r #r$e# $) t*e s&) It *"s " s&/tle "ro-"t$% !l"vor ")# $t7s ver9 -&%$l"($)o&s *e) %oo2e# C") /e /o&(*t *ole or po#ere# "p" +C"r$%" p"p"9"0 T*$s $s " !r&$t o! oo#9 *er/"%eo&s pl")t t*"t loo2s l$2e " tree It $s e"te) r$pe +9ello or or")(e $) %olor0 $) !r&$t s"l"#s or st&!!e# !or st"rters or -"$) %o&rse l")t"$) A l"r(e -e-/er o! t*e /")")" !"-$l9 pl")t"$) $s less seet t*") /")")" ")# $s -ore vers"t$le $) &se It $s o!te) /o$le# to"ste# or !r$e# ")# serve# $t* -e"t stes /e%"&se t*e t$ss&e *"s " st"r%*9 t"ste t*") seet /")")" It $s /est %oo2e# $t* ple)t9 o! sp$%es o)$o)s to-"toes ")# peppers +pl")t"$) pott"(e0 U(& +&-p2$) le"ves0 tel!"$r$ o%%$#e)t"ll$s T*ese tr"$l$)( (ree) le"ves o! t*e p&-p2$) pl")t r$%* $) -$)er"ls ")# v$t"-$)s Use $) v"r$o&s so&p prep"r"t$o)s It $s t*e %*$e! $)(re#$e)t $) %oo2$)( E#$2")( I2o)( so&p Fres* sp$)"%* %") /e &se# "s s&/st$t&te $) ")9 re%$pe $! )ot "v"$l"/le &-p2$) see#s %") "lso /e e"te)
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