Protein is an essential nutrient that is needed for many bodily functions, including building, and repairing tissues, making enzymes and hormones, and transporting nutrients throughout the body. Animal-based foods are typically high in protein, but there are also many plant-based foods that are good sources of protein.
In Nigeria, there are many common plant-based foods that are high in protein. These foods are affordable and accessible, making them a good choice for people who are looking to include more protein in their diet. Here is a list of some of the most common plant-based high-protein foods that are easily available in Nigeria:
- Soyabeans (100g of raw soybeans has about 36g of protein): Soybeans are a complete protein, meaning that they contain all nine essential amino acids that the body cannot produce on its own. Soybeans can be eaten whole, as tofu, and can be used in many baby food recipes.
- Ground Nuts (100g of protein has about 26g of protein): Groundnuts are also a complete protein. They are a good source of healthy fats and fiber as well. Groundnuts can be eaten roasted, boiled, or ground into peanut butter.
- Millet (100g of millet has about 11g of protein): Millet is a good source of protein, fiber, and minerals. It can be cooked into a porridge or used to make pap.
- Sorghum/Guniea Corn (100g of sorghum/guinea corn has about 11g of protein): Sorghum is another good source of protein and fiber. It can be cooked into a porridge, to make pap or used to make beer.
- Melon Seed/Egusi (100g of egusi has about 27.5g of protein): Melon seeds are a good source of protein and healthy fats. They can be ground and used to make delicious egusi soup.
- Brown Honey Beans (100g of brown honey has about 23.5g of protein): Brown honey beans are a good source of protein and fiber. They can be cooked into a porridge, cooked with rice, make moin moin and akara, make gbegiri soup, or used to make a salad.
- Locust Beans (100g of locust beans has about 32.6g of protein): Locust beans are a good source of protein and iron. They can be used to add flavor soups and stews.
- Oats (100g of oats has about 13.15g of protein): Oats are a good source of protein and fiber. They can be cooked into a porridge or used to make granola; it can also be used to make swallow to eat with any of your favorite soups.
- Grean Pea (100g of green peas has about 5g of protein): Green peas are a good source of protein and fiber. They can be cooked into a stew, used to cook fried rice, or used to make a salad.
- Ewedu/Jute leaves (100g of ewedu has about 1.3g of protein): Ewedu leaves are a good source of protein and calcium. They can be cooked into soup on its own or with gbegiri.
- Okro (100g of Okra has 1.9g of protein): Okra is a good source of protein and fiber. It can be cooked into a soup.
These are just a few of the many common plant-based high-protein foods that are easily available in Nigeria. By including these foods in your diet, you can get the protein you need.
