5 Healthy Nigerian Meals That Costs Lower Than N500

With the current economic situation, eating healthy nearly seems impossible. It’s a common complaint: Healthy Nigerian meals are so expensive. While there’s no question you can spend a ton on good-for-you fare, the fact is, there are plenty of ways to save a bundle and still eat well. Here are five delicious and nutritious foods you can enjoy for less than N500 in Nigeria.

It is normal to want a super healthy and delicious meal that doesn’t cost a fortune to make. Here, I would be listing 5 amazing Nigerian meals.  I’ll recommend that you give these meals a try, as each is designed to be packed full of nutrition without sacrificing taste or health. As a bonus, these meals cost less than N500 per serving. These cheap and healthy recipes are easy on your wallet and waistline.

  1. Okro Soup

healthy Nigerian meals

When it comes to low budget and healthy Nigerian meals, Okro soup is the perfect perfection as it is very easy to prepare and likely the cheapest soup in Nigeria. Also known as the Lady finger’s soup, or locally referred to as Ofe okwuru (igbo), Obe Ila(Yoruba) or Miyan Kubewa (hausa), this soup can be made chunky or smooth and eaten alone (if you are a weight watcher), or paired with Eba or pounded yam.

To prepare  this meal, you need the following ingredients:

  • Okra (a medium size bowl full)
  • Fluted Pumpkin leaves (optional)
  • Stockfish
  • Meat (beef, chicken, turkey, etc)
  • Dry fish or smoked fish(optional)
  • Stock cubes
  • Palm oil
  • Salt
  • Ground crayfish, and
  • Pepper to taste.

You can get quantities of each of the main ingredient from the local market for N100 or below, except for meat which you can get ½ kilo from as low as N200. Throw this simple but satisfying meal together and your body and wallet will thank you.

 

2.   Moin – Moin

healthy Nigerian meals

Moin Moin is one of the healthy Nigerian meals that do a lot good to your wallet. This high-protein meal will have you salivating. One of the most popular dishes in Nigeria, Moi Moi is made from pureed beans. The process of making this meal is a bit complicated, but the end result is always a delight.

The ingredients used in making this high nutrient meal include:

  • Beans
  • Onions
  • Red bell pepper (Tatashe)
  • Scotch bonnet pepper (ata rodo),
  • Ground crayfish
  • Palm oil
  • Stock cubes (Maggi) and
  • Salt.

Purchasing all ingredients will cost less than N500 at the local market, and I am sure some of these ingredients would be available at home. Moin-Moin can be eaten alone or paired with other meals such as Pap (akamu, Ogi) or soaked garri.

3.   Nigerian Jollof

‘Boring’ will never be a word to describe this popular Nigerian meal. Jollof rice is one of the most simple and the easy Nigerian foods to make. It is always a favorite option for the thrifty as it is not only delicious and nutritious, it comes together with ingredients that you already have. Also, it tastes good whether served hot or cold.

To prepare this meal, you need:

  • 1/2 Kg Chicken: costs about N300 ($1.20),
  • 1 cup of rice: costs about N100 ($.50),
  • Ground fresh tomatoes: costs about N50($.25) per tin,
  • ground fresh pepper
  • Onions,
  • spices,
  • groundnut oil,
  • salt,
  • cubes of knorr/maggi and
  • dried crayfish: optional.

The meal takes about 45 minutes to 1 hour to get cooked, depending on your cooking methods. The end product however will have you clamoring back for seconds.  You definitely want to start with this meal if you are new to Nigerian foods.

4.   Oatmeal

Oatmeal is one of the cheapest and fastest meals to prepare and doesn’t require many ingredients. With N300 you could get a pack of oats that would last you for half a month or longer. Oats are rich sources of carbohydrates and also contain other nutrients such as vitamin B1, fiber, zinc, manganese, and protein.

For more nutritional value and taste you could add fresh peaches, chopped pecans (or your nut of choice), and cinnamon to your oatmeal. They could be well enjoyed with bean cake (akara) balls.

5.   Noodles & Egg

Here’s one staple which most individuals don’t believe is healthy. Noodles & Egg isn’t only fast to prepare, it is also very affordable and possesses a good amount of nutrient.

A hard-boiled egg contains 78 calories and is a very good source of inexpensive, high-quality protein. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron, and copper. Egg yolks contain more calories and fat. They are the source of cholesterol, fat-soluble vitamins A, D, E and K, and lecithin.

Nutrient content varies depending upon the quality of the wheat used to make the noodles.

With N250 you can get 210 grams of noodles and an egg.

 

The economy could be hard, but this shouldn’t prevent you from eating healthy. These healthy Nigerian meals would go a long way to thank your wallet.

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  112. 中盤以降の去就は不明。保育、特別利用保育、特別利用教育、特定地域型保育又は特例保育の利用についてのものであることとされ(第19条)、保護者は、給付を受けようとするときは、市町村に対し、給付を受ける資格を有すること及びその小学校就学前子どもの区分についての認定を申請し、認定を受けなければならない。 “芳ヶ崎のクロガネモチ”.
    桑名市埋蔵文化財整理所 桑名市の指定文化財.
    「ワシントン条約で守られている動物をあえて密猟して金儲けをしている貿易商」という肩書で、登場するたびにさりげなく説明し、名刺にも隠さず堂々とこの肩書を載せている。

  113. シーズン終了後は2年連続でメキシコのウィンターリーグに参戦し、ヤキス・ 2016年には4月5日に一軍に昇格すると、5月後半までは対戦投手の左右によって右打者の桑原将志と併用された。戦闘では拳銃型トリガーと「弧月」を使い、着弾箇所に重しを取り付けるオプショントリガー「鉛弾」を扱う。灰崎の前任者であり、原作では名前のみ登場。 しかし、前年度に課題を残した打撃面の低迷は続き、プロ入り後初の本塁打なしに終わる。

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  118. マイユニットが男で結婚する際には、敵だった頃から異性としても気になっていたことを明かして兄妹ごっこも終了を宣言、特別な想いを込めていなかった会話を勝手にプロポーズと受け取りつつ「私、こう見えて意外と尽くすタイプなのよ」と述べて成立し、子供に娘のマーク女を授かる。 このことを機に、猛特訓で専任読手になった。専任読手の一人。
    31年前(22巻時点)の吉野会大会決勝戦(原田と北野の対戦)で、予定していた読手が急用のため、読手を務めることになっていた。

  119. 『交通系ICカード 全国相互利用記念ICOCAの発売について』(プレスリリース)、西日本旅客鉄道、2013年2月26日。 “報道発表資料”.
    “民主党(日本)”. “野田首相が喜んだ「田中角栄との共通点」 (2ページ目)”.
    PRESIDENT Online(プレジデントオンライン) (2011年9月22日).
    2024年3月27日閲覧。名古屋国際中学校・ コトバンク.

    ブリタニカ国際大百科事典 小項目事典.

  120. 成績が良く、舞とは対照的にいつも笑顔で人当たりが良く社交的な事から、学校では人気者。
    1993年(平成5年) – 中国からキンシコウが来園。岩崎小弥太と今村繁三の協力を得て創設した私塾「成蹊園」が母体となっており、その後、成蹊実務学校、旧制成蹊高等学校を経て1949年(昭和24年)に新制大学となる。牢番に王妃にもてあそばれたのだと聞かされ、一晩で銃を持った三千人の番兵を倒し脱獄、アメリカへ逃げた。

  121. 『鬼太郎』シリーズ以外にも水木しげるの描く作品には概ね登場している。織斑計画で生み出された千冬のクローンにして、計画外の失敗作にあたる。本作は第1期の第12話(GOOD END)の続編ではなく分岐ルートの第15話(TRUE ROUTE)の続編に設定されている。日本では国民の多数を占める給与所得者の所得税(及び地方税)が雇用者の年末調整で計算・表情は人間並みで二本足で直立もできる。

  122. 行先はハワイの他に香港やソウルなどの場合もある。直立して衣服を着た犬だが、牛のような2本角もある。当初はMaxMuseが一部を除く所属アーティストの全曲および限定コンテンツを配信しており、ハロー!

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    その後、同年9月22日にmora、12月21日にOnGenで配信を開始し、現在では多くの音楽配信サイトが取り扱っている。 2011年、2012年は京都記念(GII)開催日に共同通信杯(GIII)を放送した。

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  129. 他界したが、死者の国でも生前と同じように絶大なる人気を誇る。 ミゲルが生者の国に帰った後、ココが所持していたヘクターに関する資料が決め手となって生前の悪行は生者の国でも知られることになり、生者の国・ 『伝記』
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  133. 日本の年金制度(にほんのねんきんせいど)は、年金制度である国民年金、および所得比例年金である被用者年金(厚生年金)が存在し、国民皆年金が達成されている。 フランキ砲の視察のために和歌山藩内試射場に来た家康を、油井を利用した爆破装置で狙う。 さらに家康は、豊臣秀頼の毒殺をはかるが、それに失敗すると、家康と対立して秀頼の後見となろうとした加藤清正を、彼が飼っている虎による事故死に見せかけて葬り去る。霧隠才蔵を、家康によって造営されたばかりの名古屋城に潜入させ、寝所を急襲させるも、それは影武者であった。

  134. TV第1話でジャムおじさんの自己紹介の後に、「私、孫のバタコ」と自己紹介をしている。 2015年(平成27年)4月に訪問看護師の秋山正子と共に、英国発のがん患者と家族のための新しい形の相談支援の場を日本に作るべく、NPO法人「マギーズ東京」を発足、共同代表理事に就任する。 2020年(令和2年)一般社団法人日本専門医機構の理事に就任。 2018年(平成30年)から厚生労働省「がんとの共生のあり方に関する有識者会議」「がん研究のあり方検討会」「上手な医療のかかり方を広めるための懇談会」都庁「AYA 世代がんワーキンググループ」など、行政や国の機関などで多数の検討会委員に就任。

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  137. 樋口角兵衛がお徳を殺そうとした時に、お徳のことを山手殿に知らせていたことを幸村に看破され、斬られる。山手殿の命を受け、お徳の様子を探る。内匠をつけ甲賀に潜入し負傷したお江が田子庄左衛門に匿われていることを見抜く。甲賀に又従兄弟の山中内匠を呼び、徳川家のために働くよう説得する。甲賀に潜入したお江を追い詰めるが、大和守の命で肥前名護屋に行くことになる。
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  138. 実は22歳の頃に性転換をした男性で、本名は一男(かずお)という。 ちなみに虎次郎やサチ子が服装を替えたのが先で、店の看板の改装はその直後。 ただし約3時間かかり、後半はほとんど溶けてしまっている。
    アメリカ合衆国の制度は、州ごとに運営が行われており、給付期間、金額は州によって違う。保育給付(施設型給付費、地域型保育給付費等)を行う。 「アメリカ合衆国 3月の失業率5.1%に上昇-失業保険給付拡充の議論浮上-」『海外労働情報』独立行政法人 労働政策研究・

  139. 加トちゃんのビバノンラジオ全員集合 – 加トちゃんのラジオでチャッ!
    “東京喰種トーキョーグール:re 2”. 集英社.
    それまでは魚津市農協会館ビル2階に魚津支社を設置していた。 なお、旧社屋は1959年7月31日に社員クラブ、入船荘に改装・石川県の北國新聞では2019年(平成31年)3月31日までテレビ欄(これに関しては元日や新聞休刊日のみ2020年(令和2年)4月12日まで朝刊に掲載していたが、2020年(令和2年)5月以降は掲載されていない)、2020年(令和2年)4月30日までラジオ欄が掲載されていたが、現在は廃止されている。

  140. ファミ通.com. 16 November 2018. 2020年12月16日閲覧。 ファミ通.com.
    26 November 2021. 2022年4月11日閲覧。 ファミ通.com.
    27 April 2021. 2021年5月27日閲覧。 15 April 2021.
    2021年5月27日閲覧。 20 August 2018. 2020年6月18日閲覧。 Social Game
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    7 February 2019. 2020年6月18日閲覧。 NHN PlayArt. 28 March 2019.
    2020年6月18日閲覧。 Social Game Info. 18 January 2021.
    2021年5月27日閲覧。 31 December 2020. 2021年5月27日閲覧。
    【インタビュー前編】”. 神戸電子専門学校 (2010年5月17日). 2010年6月14日時点のオリジナルよりアーカイブ。

  141. 太陽系第11戦闘艦隊司令官。惑星プレクールに降り立つ陸戦隊の編成を担当した。惑星ジェヴォニアを偵察しようと小型艇に乗って出撃したが、探知され逃げ帰った。水星基地に勤務する少佐。総務省.
    2019年1月24日閲覧。石巻市 石巻市役所北上総合支所 移転
    全壊・生田滋 著「11 ラッフルズとシンガポールの建設 −地上の楽園、理想都市、そして現実」、斎藤照子
    責任編集、池端雪浦 編『東南アジア世界の再編』 第5、岩波書店〈岩波講座東南アジア史〉、2001年11月、295-頁。

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  145. 과거에는 기초적인 수준의 게임 테이블 디자인과 게임 진행만 가능했던 반면, 이제는 동시에 구현할 수 있는 콘텐츠가 많아져 화려하고 환상적인 디자인과 함께 원활한 게임 진행이 가능합니다.

  146. “〈対談〉元アーレフ代表・ また後者も気象庁が発表する地震情報で使用する震度観測点ではない。気象庁や東京大学地震研究所などによると、この地震は、断層面が水平に対して10度と傾きが浅く、西北西-東南東方向(ほぼ東西方向に近い)に圧縮される、低角逆断層(衝上断層)型のずれであった。 においては、根本的に関西国際空港株式会社(当時の本空港の運営組織)のバランスシートを改善し、貨物ハブ化や格安航空会社(LCC)の拠点化に向かう空港経営戦略が提示されていた。

  147. 吉田明夫,1995,1995年兵庫県南部地震に関連した地震活動と近畿トライアングルのテクトニクス,「1995年1月17日兵庫県南部地震調査速報会」記録,13-16.宇佐美龍夫,1987,新編日本被害地震総覧,東京大学出版会,434p.兵庫県南部地震の全体像 – 金子史夫・国土地理院災害地理調査班,1995,1995年1月17日兵庫県南部地震の際に出現した野島地震断層と被害状況,「1995年1月17日兵庫県南部地震調査速報会」記録,37-38.

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  149. 、1995年2月28日、東京都内で目黒公証役場事務長だった男性を拉致した後監禁し、3月1日にチオペンタールナトリウム投与により殺害した(公証人役場事務長逮捕監禁致死事件)。 1995年(平成7年)1月1日、読売新聞が上九一色村のサティアン周辺でサリン残留物が検出されたことを報じ、オウムへのサリン疑惑が表面化した。同年9月に滝本太郎弁護士VX襲撃事件、12月には駐車場経営者VX襲撃事件や会社員VX殺害事件、1995年1月4日にはオウム真理教被害者の会会長VX襲撃事件を起こした。

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  151. この笠松は宝永地震後に植えられた2代目であり、初代笠松は宝永津波で流失した(『谷陵記』、『南路志』、『皆山集』「夜須笠松ノ記」)。津波あり(『日本三代実録』)。南日本新聞 (2022年2月4日).
    2022年2月4日時点のオリジナルよりアーカイブ。本物の強盗の逮捕後、初犯であったため執行猶予の判決を受ける。昭和26年(1951年) – 10月ルース台風 堤防決壊1263カ所。昭和28年(1953年) –
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  152. 詳しくは後述)と同じく、カオスプロジェクト制作による新作へ差し替えると共に主題歌も新調され、漫画原稿作成はPC版同様のコマンド選択に戻された。後にそれがPCに再移植され、アクアプラスから『こみっくパーティーDCE』として発売された。恋愛シミュレーションゲームであり、同ゲーム内における同人誌即売会のイベント名でもある。同人誌を書きながら女の子と仲良くなるというコンセプトの作品。
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  153. 内訳は後述の八戸市のパチンコ店の2名と五戸町で地震によるショック死1名(『マグニチュード7.5の衝撃 三陸はるか沖地震の記録』(青森県総務部消防防災課・ 『マグニチュード7.5の衝撃 三陸はるか沖地震の記録』(青森県総務部消防防災課・

  154. 水曜日(2007年12月-2008年3月)のオープニングコーナー「ニセ☆メンパラダイス」は本コーナーに類似しており、一部本コーナー出場者も参加していた。本コーナー出場者も多数出演。人口密集度、イベント、交通混雑、建物、飛行禁止区域、地域の詳細情報、ドローン飛行が避けられるべき病院や動物園の位置、公演・

  155. 再現シーンでは喜代美が「飲める男」、草々が「つまらん男」を演じた。再現シーンでは糸子が芸者「小糸」、正典が若旦那、糸子の母・ なお、正平がこの噺の落ちが理解できなかったシーンが挿入され、古典落語を昔とは風俗や習慣が変わってしまった現代で演じる難しさも描かれている。糸子と正典を仲直りさせるために開いた喜代美と草々による夫婦落語会で草々がこの噺を演じた。

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  157. こうして、世界でももっとも高感度で、しかも小型軽量で、どんな小さな船(あるいはヘリコプター)でも設置できる海底地震計が完成して、島村のグループは、世界各地のプレート・当時は使い物になる海底地震計は世界中にまだなく、世界の20ほどの研究グループが競って海底地震計の開発を始めていた「戦国時代」だった。

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    1854年安政東海地震・国立天文台『理科年表
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