- The price of one of Nigeria’s most popular staples, rice, is always on the rise due to fluctuations in exchange rate and importation problems
- However, our nutrition should not be affected by the incessant rise and fall in the price of rice
- Here are 11 alternative food options that are just as nutritious, if not more, than rice
With inflation driving food prices through the roof, many Nigerian households are feeling the heat, especially when it comes to rice, a staple that has become both scarce and expensive. While rice may hold a special place in our hearts and kitchens, it’s not the only option. Other affordable and nutritious alternatives can replace rice in our diets without sacrificing flavour or variety. Here are some substitutes and how to incorporate them into your diet:
- Yam
Yam is a versatile food item that can easily replace rice in many Nigerian meals. It can be boiled, fried, or pounded into a delicious meal. Instead of a plate of jollof rice, try yam pottage (asaro) cooked with tomatoes, palm oil, and vegetables. It’s filling and packed with nutrients.
You can swap rice with yam during your weekend meals. Try a combination of yam and egg sauce for breakfast or go the traditional route with pounded yam and soup for lunch or dinner.
- Plantain
Both ripe and unripe plantain offer diverse meal options. Unripe plantain, in particular, is packed with nutrients and can be boiled or used for plantain pottage. Unripe plantain flour (elubo) can be used to make a amala-like dish. You can prepare a delicious pot of plantain pottage or pair fried plantains with stews or sauces. For a more balanced diet, you can mash boiled unripe plantain and serve it with efo riro or any Nigerian soup.
- Cassava products (garri, fufu, abacha)
Cassava products are widely consumed across Nigeria, and they offer a substitute for rice. Garri, fufu, and abacha are budget-friendly and readily available. Garri can be used as a meal on its own, soaked in water with sugar, or eaten with soups. Abacha, on the other hand, is an excellent meal. You can explore garri for lunch or dinner with a bowl of egusi or okra soup. You can also switch things up with abacha, mixed with vegetables and spices, for a light but satisfying meal.
- Ofada or local rice
While imported rice is becoming more expensive, Nigerian-grown rice varieties like Ofada rice or Abakaliki rice offer a more affordable and nutritious alternative. They are often cheaper and healthier, offering a richer flavor profile and more nutrients than polished white rice.
Make ofada rice with ayamase sauce or simply serve it with a delicious pepper sauce and vegetables. It can be eaten the same way as regular rice, but its distinct taste brings something new to the table.
- Millet, sorghum, and acha (fonio)
Grains like millet, sorghum, and acha are often overlooked but are highly nutritious and cheaper alternatives to rice. They can be cooked into porridge or used to make swallows that pair well with soups. Millet and acha are also gluten-free, making them great for people with gluten sensitivities. Prepare millet or acha porridge for breakfast, or make a swallow that can replace pounded yam or fufu.
- Sweet potatoes
Sweet potatoes are rich in vitamins and provide a great substitute for rice. They can be boiled, roasted, or fried. They are a sweet and filling alternative for rice. Sweet potato pottage is similar to yam pottage and more delicious. Boil sweet potatoes and pair them with your favorite sauces or stews, or make a sweet potato pottage with vegetables and fish. They can also be sliced and roasted as a side dish for a protein-rich meal.
- Couscous
Couscous, made from semolina wheat, is quick to prepare and can easily replace rice. Though not traditionally Nigerian, it's becoming more popular and can be found in many supermarkets at affordable prices. Prepare couscous as you would prepare rice, toss it with vegetables and spices for a quick stir-fry, or serve it alongside grilled chicken or fish. You can also add it to stews for a lighter, filling meal.
- Irish potatoes
Irish potatoes are another versatile option. They can be boiled, mashed, fried, or used in soups and stews, offering a filling and satisfying meal. They’re also readily available in most Nigerian markets. Prepare mashed potatoes with gravy or fried potatoes to accompany sauces. You can also add potatoes to soups or cook them in stews to bulk up your meals and reduce the need for rice.
- Semo, wheat, and oat swallow
For many Nigerians, rice is often paired with soups, and swallows like semo, wheat, and oat swallows provide easy, nutritious replacements. They’re widely available and inexpensive compared to imported rice. Prepare semo, wheat, or oat swallow and pair it with Nigerian soups such as efo riro, egusi, or vegetable soup. These alternatives are especially great for lunch or dinner, providing the perfect complement to rich, hearty soups.
- Pasta (spaghetti, macaroni)
Though not indigenous to Nigeria, pasta is a popular alternative that can easily replace rice in our diets. It’s relatively affordable and comes in various forms, from spaghetti to macaroni, making it an easy go-to option when rice prices are high. Cook pasta just as you would prepare fried or Jollof rice, stir-fried with vegetables, spices, and meats.
- Maize (corn)
Corn is a staple in many parts of Nigeria and can be used in several forms, boiled, roasted, or ground into flour to make pap (ogi) or tuwo masara (cornmeal swallow). You can also make corn porridge which can be eaten with stews and sauces. Corn is filling, affordable, and nutritious, making it a great rice substitute. Serve boiled or roasted corn as a snack or side dish. You can also use cornmeal to make tuwo and serve it with soups or stews. Pap (ogi) is an excellent breakfast option, especially when paired with akara or moi moi.
With the price of rice rising, it's time to explore these diverse and affordable Nigerian alternatives. Whether it's yam, plantain, maize, or potatoes, each offers its own unique flavour and nutritional benefits, ensuring your meals remain satisfying and balanced. By incorporating these options into your diet, you’ll not only save money but also enjoy a richer variety of traditional Nigerian foods.
Food inflation: 5 cheap food items Nigerians used to replace costly ones
Meanwhile, TheRadar earlier reported on five ways Nigerians had adjusted and adapted to the high cost of food prices by exploring alternative food options.
Some Nigerians had started to use other cheaper food items to replace the costly ones, like cucumber in place of tomatoes in stews, plantain to replace beans in moinmoin, and pawpaw to replace tomatoes in stews, among others.