Saturday, July 13, 2024

Mineral-Rich Nigerian Recipes for Every Meal

Last Updated on November 16, 2023


Mineral Rich Nigerian Recipes Meal: Minerals are essential for maintaining a healthy diet, providing numerous benefits to our bodies.

Nigerian cuisine is known for its diverse range of minerals, including iron, calcium, potassium, and zinc.

This blog post will explore mineral-rich Nigerian recipes that can be incorporated into every meal.

Importance of Minerals in a Healthy Diet:

Minerals are essential for robust health, playing pivotal roles in bodily functions and overall well-being. From bone strength to nerve function, minerals are the unsung heroes of a balanced diet.

Variety of Minerals in Nigerian Cuisine

Nigerian cuisine, a treasure trove of flavors, also boasts a rich array of minerals.

From iron-packed leafy greens like ugu and spinach to potassium-loaded plantains, these indigenous ingredients are nutritional powerhouses.

Thesis Statement:

This blog post will explore mineral-rich Nigerian recipes for every meal.

Embarking on a culinary journey, we discover the abundance of minerals in traditional Nigerian dishes:

  1. Breakfast: Oat and Plantain Pancakes
    • Oats provide iron and magnesium.

    • Plantains offer potassium.

  2. Lunch: Efo Riro with Amaranth Leaves
    • Amaranth leaves are rich in calcium and iron.

    • Tomatoes contribute manganese.

  3. Dinner: Grilled Tilapia with Jollof Quinoa
    • Tilapia provides phosphorus.

    • Quinoa is a source of magnesium.

  4. Snack: Kuli Kuli (Groundnut Snack)
    • Groundnuts supply zinc and copper.

Incorporating these mineral-rich recipes elevates your meals, promoting a holistic approach to health. Embrace the vibrancy of Nigerian cuisine for a nutrient-packed journey.

Mineral-Rich Nigerian Breakfast Recipes

Nigerian Spinach Omelet

Spinach and eggs are incredibly high in iron, crucial for maintaining healthy blood.

To make this delicious omelet, follow these simple steps:


  1. 2 cups of fresh spinach leaves

  2. 4 eggs

  3. 1 small onion, chopped

  4. 1 medium-sized tomato, diced

  5. Salt and pepper to taste

  6. 2 tablespoons of vegetable oil


  1. In a frying pan, heat the vegetable oil over medium heat.

  2. Add the chopped onions and diced tomatoes, and sauté until they become tender.

  3. Add the fresh spinach leaves to the pan and cook until they wilt.

  4. In a separate bowl, whisk the eggs and season with salt and pepper.

  5. Pour the beaten eggs over the cooked vegetables in the pan.

  6. Allow the omelet to cook for about 3-4 minutes, or until the eggs are set.

  7. Carefully fold the omelet in half and serve hot.

Plantain Porridge

Plantains are an excellent source of potassium, an essential mineral for heart health.

Follow these steps to prepare a nutritious plantain porridge:


  1. 2 ripe plantains, peeled and sliced

  2. 1 cup of chopped vegetables (e.g., carrots, green beans, bell peppers)

  3. 1 small onion, chopped

  4. 1 clove of garlic, minced

  5. 1 cup of vegetable broth

  6. 1 tablespoon of palm oil

  7. Salt and pepper to taste


  1. Heat the palm oil in a pot over medium heat.

  2. Add the chopped onions and minced garlic, sauté until they become fragrant.

  3. Add the sliced plantains and stir-fry for a few minutes until they start to soften.

  4. Pour in the vegetable broth and bring it to a boil.

  5. Reduce the heat to low, cover the pot, and let it simmer for about 10 minutes.

  6. Add the chopped vegetables to the pot and season with salt and pepper.

  7. Continue simmering for another 5-7 minutes or until the vegetables are cooked to your liking.

  8. Serve the plantain porridge hot, and enjoy its hearty and nutritious flavors.

By incorporating these mineral-rich Nigerian breakfast recipes into your daily routine, you can ensure that your body gets a healthy dose of essential nutrients to start the day right.

The Nigerian Spinach Omelet provides a significant iron boost, promoting blood health, while the Plantain Porridge fuels your body with potassium for a healthy heart.

Try these recipes and experience the benefits of a mineral-rich breakfast!

Read: Sourcing Minerals: From Nigerian Soil to Your Plate

Mineral-Rich Nigerian Lunch Recipes

Egusi Soup

  1. Egusi seeds are rich in magnesium and zinc, which are essential minerals for the body.

  2. To prepare Egusi Soup, start by grinding the egusi seeds and then frying them in oil. Next, add vegetables, meat, and spices and let it simmer.

Jollof Rice with Vegetables

Rice and vegetables are excellent sources of iron and manganese, crucial for the body’s well-being.

Here is a delicious Jollof Rice recipe with vegetable additions:


2 cups of rice, 1 cup of diced carrots, 1 cup of diced bell peppers, 1 cup of diced onions, 1 cup of diced tomatoes, 1 tablespoon of tomato paste, 2 tablespoons of vegetable oil, 2 cloves of minced garlic, 1 teaspoon of paprika, 1 teaspoon of curry powder, 1 teaspoon of thyme, salt, and pepper to taste.


Thoroughly wash the rice and set it aside. Heat vegetable oil, sauté fragrant onions and garlic.

Add tomatoes and tomato paste, cook until thickened. Stir in carrots, bell peppers, paprika, curry powder, thyme, salt, and pepper.

Cook to enhance flavors. Pour in 4 cups water, bring to a boil. Add washed rice, stir. Reduce heat, cover, simmer for 20-25 minutes until rice is tender. Serve hot.

Include mineral-rich Nigerian recipes for proper nutrient intake at lunch. Egusi Soup with magnesium and zinc-packed seeds. Grind egusi, heat oil, add egusi, stir with water into a thick paste.

Add vegetables, meat, or fish, season with spices. Simmer for 20-30 minutes. Serve hot with pounded yam or fufu.

Jollof Rice with Vegetables, a mineral-rich Nigerian lunch. Sauté onions, garlic in oil.

Add tomatoes, tomato paste, cook until thick. Introduce carrots, bell peppers, paprika, curry powder, thyme, salt, and pepper. Allow spices to infuse. Pour in water, bring to a boil.

Stir in washed rice, reduce heat, cover, let it simmer until rice is tender. Serve with grilled chicken or fish for a complete lunch.

Incorporating mineral-rich Nigerian recipes like Egusi Soup and Jollof Rice with Vegetables into your regular lunch rotation can help you meet your daily nutrient requirements while enjoying the flavors of West Africa.

So, why not give them a try and embark on a culinary journey that nourishes both your body and soul?

Read: From Land to Plate: Mineral Content in Nigerian Soils

Mineral-Rich Nigerian Recipes for Every Meal

Mineral-Rich Nigerian Dinner Recipes

Bitterleaf Soup

Bitterleaf is rich in calcium and potassium, essential for strong bones and healthy blood pressure levels.

Try this flavorful bitterleaf soup recipe:

Bitterleaf Soup Recipe

  1. 2 cups washed bitterleaf

  2. 500g assorted meat (beef, cow foot, etc.), smoked fish, and stockfish

  3. 2 tablespoons palm oil

  4. 1 onion, diced

  5. 2 tablespoons ground crayfish

  6. 2 stock cubes

  7. Salt and pepper to taste
  1. Boil the assorted meat, smoked fish, and stockfish with the diced onion and stock cubes until tender.

  2. Heat palm oil in a separate pot, add the ground crayfish, and fry for a minute.

  3. Add the bitterleaf to the pot and stir-fry for a few minutes.

  4. Add the boiled meat and fish to the pot.

  5. Season with salt and pepper.

  6. Cover and simmer for 15-20 minutes.

  7. Serve hot with your choice of swallow or rice.

Yam and Vegetable Sauce

Yams are packed with nutrients, especially potassium, which supports heart health and regulates blood pressure.

Prepare a delicious yam and vegetable sauce with this recipe:

Yam and Vegetable Sauce Recipe

  1. 1 large yam, peeled and cut into small chunks

  2. 500g mixed vegetables (carrots, green beans, bell peppers, etc.), diced

  3. 1 onion, chopped

  4. 2 cloves garlic, minced

  5. 1 red chili pepper, finely chopped (optional)

  6. 2 tablespoons vegetable oil

  7. 1 teaspoon curry powder

  8. 1 teaspoon thyme

  9. Salt and pepper to taste
  1. Boil the yam chunks in salted water until tender. Drain and set aside.

  2. In a separate pan, heat the vegetable oil and sauté the chopped onion and minced garlic until fragrant.

  3. Add the diced vegetables, chili pepper (if using), curry powder, and thyme. Stir-fry for about 5 minutes.

  4. Season with salt and pepper.

  5. Add the boiled yam to the pan and gently mix to coat it with the vegetable sauce.

  6. Cover and let it simmer for a few minutes.

  7. Remove from heat and serve hot as a main dish or a side with grilled fish or chicken.

Enjoy these nutrient-packed Nigerian dinner recipes that will nourish your body and tantalize your taste buds!

Read: From Zinc to Iron: Unearthing Mineral Treasures in Foods

Mineral-Rich Nigerian Snack Recipes

Groundnut (Peanut) Soup

Groundnuts, also known as peanuts, are not only a delicious snack but also a rich source of essential nutrients.

They are packed with protein, magnesium, and phosphorus, making them a valuable addition to any meal, including snacks.

In Nigerian cuisine, groundnut soup is a favorite snack option that combines the goodness of groundnuts with other ingredients to create a delectable and nutritious dish.

Preparing groundnut soup is relatively simple.

First, roast the groundnuts to enhance their flavor.

Once roasted, grind them to a fine powder or paste using a blender or food processor.

Add water gradually to achieve the desired consistency. In a pot, heat oil and sauté onions, garlic, and ginger until fragrant. Then add the groundnut paste and combine well.

To make a complete meal, you can add vegetables such as spinach, okra, or bitter leaf, along with your choice of protein like beef, chicken, or fish.

Simmer until the vegetables are cooked to perfection, and the flavors blend harmoniously.

Variations of groundnut soup are endless.

You can personalize the recipe by adding spices such as chili powder or curry powder for an extra kick.

Additionally, instead of vegetables, you can opt for a meat-based groundnut soup by using chicken or beef.

The versatility of this recipe allows for customization based on individual preferences and dietary needs.


Another popular Nigerian snack that is both delicious and mineral-rich is chin-chin.

This crunchy bite-size snack contains iron and calcium, essential minerals that contribute to overall health and well-being.

Making chin-chin at home allows you to control the quality of ingredients and ensures a healthier option compared to store-bought alternatives.

A classic chin-chin recipe consists of flour, sugar, butter, milk, and spices.

Mix the dry ingredients together before incorporating the butter and milk to form a dough.

Roll out the dough and cut it into small rectangular pieces. Deep fry until golden brown and crispy.

The result is a mouthwatering snack that can be enjoyed on its own or paired with dips or sauces.

For a healthier twist, consider using whole wheat flour instead of regular flour.

This substitution increases the fiber content and adds a nutty flavor to the chin-chin.

Alternatively, you can replace the butter with coconut oil, which provides numerous health benefits.

These substitutions not only enhance the snack’s nutritional profile but also cater to dietary restrictions or preferences.

Essentially, Nigerian cuisine offers a variety of mineral-rich snack recipes. The groundnut soup showcases the nutritional value of groundnuts, providing protein, magnesium, and phosphorus.

Moreover, by exploring variations, you can experiment with flavors and adapt the recipe to suit your tastes. Similarly, chin-chin offers a tasty treat packed with iron and calcium.

By making small substitutions, such as whole wheat flour or coconut oil, you can make this snack even healthier.

Embrace these mineral-rich Nigerian snack recipes to satisfy your cravings while nourishing your body.

Read: Understanding Sodium Intake with Nigerian Foods


In this blog post, we discussed various mineral-rich Nigerian recipes that can be incorporated into every meal.

It is important to emphasize the significance of including mineral-rich foods in our daily meals for optimal health.

We encourage our readers to try out these recipes and enjoy the numerous health benefits they offer.

Leave a Reply

Your email address will not be published. Required fields are marked *