Soups

Herbs, Seeds and Roots Used in Cooking Nigerian Foods

African mango. Bush mango) the fruits of the bush mango tree are opened and the seeds split to remove and dry the inner nuts (agbono) before marketing. The agbono is very hard and is always ground before use as a flavoring and thickening in soups it gives a more or less mucilaginous рЂ˜drawрЂ™ to the soup depending on how the dish is prepared. Before grinding the darker coloured hard рЂ“ back to the nut can removes some nutrients and is not necessary. Grinding can be done in a mortar or on a stone by adding some oil. Or in a machine in the market it can also be ground in a blender or get it as fine as is usually required. It may help to chill the chopped nuts first before using a blender. Although the final product may taste slightly different, the coarsely broken agbono can be boiled in water or stew to soften before being blended and then returned to the soup (10 per cent ). Protein (31 per cent) and vitamins. Agbono is popular throughout Nigeria. Although in a few localities it is considered taboo. В  Coconut: Cocos nucifera the coconut is the seed of the coconut palm. Coconut is fairly rich in protein and oil, but contains mainly cellulose and readily digestive sugars. Coconut meat is used as a snack or in combination with other foods as a light meal . for example, fresh coconut is served with soaked garri or roasted fresh corn. The coconut milk extracted from the meat is used in baking and in rice dishes and curries. To buy fresh coconuts which feel heavy and contain plenty of milk the shells should be intact. Without cracks, and the eyes dry and free from mould. Do not buy to store for long periods unless you plan to remove the meat and dry it or freeze it. As coconuts are perishable and usually available all the year round. To open the coconut the coconut can simply be cracked on a stone or with a hammer. But loss of the water is likely. Try pounding holes in the eyes with a large nail or screwdriver and pouring the water out. The flesh can be removed directly with a knife, but this is facilitated by drying the coconut whole or in large pieces in a 400 F, 200 C oven for 10-15 minutes or placing it over a hot hearth. While still hot the coconut can then be cracked open and the flesh removed more easily from the shell in large pieces. The flesh can be dried or roasted either in large pieces or after grating. By frying gently or baking at 300 F, 150 C. constant turning and care is needed to assure even browning. There is an рЂ˜old wivesрЂ™ taleрЂ™ that a child who drinks the coconut water will be a dullard. To prepare coconut milk the brown layer outside the white coconut meat may or may not be removed the coconut meat is grated finely on a grater, in a blender being cut into small pieces with a knife, or an a traditional raspado. Pour one cup of boiling water over the coconut meat. Let it stand for thirty minutes. Strain it through a fine sieve. Pour another cup of boiling water over the grated meat and let it stand another thirty minutes strain again. The milk collected from the two straining can be used with the coconut water as a beverage, preferably chilled, or in cooking. В  Egusi: Citrullus colocynthis (common name: melon seed Yoruba: egusi , ibo: ogili: Hausa: agusi) the fruit of this plant can be eaten raw like cucumber or cooked in soups like marrow (summer-squash) but in Nigeria it is mainly harvested for its seeds. The black outer shell of the seed is removed manually and the creamy-white inner seed is ground raw or roasted for use in many dishes. In some places. The whole seed is fermented after being soaked in water, boiled and dried and made into a strong substance called ogiri used in preparation soups. If cooking oil is extracted from the the seeds, the residue is also used as food (see Egbalo, Chaper 3) Egusi seeds are high in protein and oil and contain fair amounts of minerals. To buy seeds should be selected carefully to be free from discoloration and mould. They should have a pleasant nutty flavour. Egusi seeds can be ground on a stone with a little water just before use, or ground dry for storage. If they are to be stored. Grind in a mortar or a coffe grinder until fine but not pasty. The seeds may be roasted or fried (propped) before grinding. Depending. On taste. Egusi. Is best stored in the refrigerator after grinding containers at room temperature for some days. Unground dry or roasted seeds may be stored at temperature for longer periods. Unshelled seeds are even less perishable. В  Groundnut: Arachis hopogea (common name: peanuts: Yoruba: epa: Hausa: gyaрЂ™da: ibo: okpa) groundnut are used raw or roasted. When added to stews, they are usually ground and provide flavour and thickening. The quanlity of protein in groundnuts is more like that of animal protein than most plant foods. It is, however. Low in some essential amino-acids and should be supplemented with at least a small amount of carbohydrate. Many vitamins and minerals and fifty per cent oil, which is primarily unsaturated. To buy fresh groundnuts should always be used straight away as sub-optimal storage may result in the production of toxic products by moulds. Groundnut are sold raw. Roasted, shelled or unshelled. Shelled groundnuts may or may not have had the red papery skin removed. Always store in a cool dry place. For long storage periods. Refrigerator or freeze В  Locust Bean, fermented: Parkia filicode, parkia biglobosa (Yoruba: oru: Ibo: eginili рЂ“ Efik: ete-edi- uku: Hausa kalwa) the fruit of the African locust bean tree has a pulp in which is embedded many small seeds. The pulp is dried in some areas for addition to soups. Rice and cereals. A drink called bolola is made from it. the seeds are used extensively throughout Nigeria as flavourful and nutritious addition to soups and stews. They contain about 54 per cent fat and 30 per cent protein of high quality, in addition to vitamins and minerals. The seeds are prepared by boiling for twenty рЂ“four hours to soften the coats, then pounded and washed several times to remove the broken shells. The kernels are boiled to form a paste which is then fermented. Resulting in a very strong-smelling grayish product. This is sold in the markets fresh by the spoonful or in flat dried paties, black in colour. Oil bean seeds: Pentaclethra (common name: African oil bean : ibo: agiri) in the eastern part of Nigeria, particularly, the seeds of the African oil bean are commonly fermented and slivered for addition to pottages and stews to which they add texture, protein and oil. Other foods prepared in a similar way and used as a substitute for oil bean include egusi fruits and upko seeds. The processed oil beans or substitutes can be purchased from. Ibo food traders seasonally in the market. В  Sesame seeds (Benne-seed) Nigeria is one of the largest world produces of benne-seed. It is. However, seldom seen in markets outside of the central regions where it is grown. In these areas it is consumed in large quantities, just as egusi seeds are used elsewhere, and it can substituted for them in these recipes. Its nutritional value is similar to egusi. Benne- seed can also be used in breads and sweets. Dried Okro (Hausa: nuru: Yoruba: orunla) Dried okro is sold in the market sliced or ground. It can also be prepared at home by slicing thinly and sun-drying fresh okro. When pounded or ground. It is added to soups for a flavour different from fresh okro. And for thickening. В  Potash Keun and native salt are forms of potash prepared locally. They are used for flavoring and to shorten the cooking time of some foods. Some foods are changed in colour when potash is used. Kanu is sometimes used to keep palm oil from separating from the water in stews. Available in all markets. В  Orange Rind, Grated Orange rind can be used in sweets to give a natural fresh flavour. Grate the outermost oily surface of the orange finely. Without including the underlying white bitter membrane. Use one teaspoon grated rind as a substitute for one teaspoon vanilla flavour in any recipe. (Lemon rind can be prepared in the same way.) В  Oils and Fats Nigeria use a wide variety of oils and fats in their cooking as ingredients for soups and stews and for frying. The most popular are palm oil and groundnut oil. The supply of both of these oils does not meet present demand. So many other cooking fats and oils are available in the local markets. В  Butter Butter is important and is expensive. As it is perishable, it is sold only in shops. Butter as a table spread is an acquired taste in Nigeria: perhaps one best not acquired В  Chicken Oil Coconut oil can usually be located in large urban markets and in smaller markets near its source. It is sold both as a body oil and for consumption. Try it in Jollof rice or coconut rice and use it as cooking oil in baking ( use about ten percent less oil, like animal fats. Contains mainly saturated fatty acids and becomes rancid unless stored in a cool place or an airtight container. Buy in small quantities В  Corn Oil imported and expensive. Use as for vegetable oil В  Egusi рЂ“ seed Oil A special oil produced locally. Occasionally it can be seen tined commercially. Used in stews and on boiled foods. В  Fish Oil A special oil produced in the home when frying or drying oily fish. Very nutritious. This is definitely a seasonal localized delicacy and is sometimes given as a gift. Served with boiled foods such as yam and green plantain В  Ghese (Clarified butter) or рЂ˜ghese substituteрЂ™ imported for the Asian community. Sometimes seen in the local market where it is prized for frying plantain. Can be used as other vegetable oils but has a unique butter-like taste which may not be driven off by heating if it si not desirable in the finished product. High in unsaturated fats. В  Margarine Many imported and locally produced varieties of margarine are available. Tinned margarine is available even in the local markets. Although packets

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