When Nigerians think of protein-rich foods, they often default to the usual suspects—meat, fish, eggs, or beans.
However, an array of local vegetables we use every day—or sometimes overlook entirely—are surprisingly rich in plant-based protein.
As more people adopt healthier lifestyles and embrace plant-based diets, understanding the hidden nutritional value of these indigenous vegetables becomes essential.
Not only are these vegetables widely available and affordable, but they also offer essential nutrients that are vital for growth, energy, immune support, and muscle repair.
In this article, our search light is beamed at ten Nigerian vegetables that are rich in protein but often underrated in that regard.
These leafy greens may not typically be associated with protein, but they deserve a more prominent spot on your plate.
1. Ugu (Fluted Pumpkin Leaves)
Fluted pumpkin leaves, commonly called ugu, are widely known for their blood-boosting properties due to high iron content.
What many don’t realize, however, is that ugu is also rich in protein, making it one of Nigeria’s most nutritionally dense leafy vegetables.
- Protein content: Approximately 4g per 100g
- Nutritional highlights: Rich in iron, vitamin A, antioxidants, and folate
- Culinary use: Common in soups like egusi and ogbono, and increasingly added to smoothies and juices
To retain its full protein and nutrient profile, ugu should be lightly cooked or steamed. Overcooking reduces its value significantly.
2. Ewedu (Jute Leaves)
Ewedu is a staple in Yoruba cuisine, especially when paired with amala and gbegiri. Its slippery texture is famous, but beneath that is a wealth of nutrients, including a considerable amount of plant-based protein.
- Protein content: Between 3–4g per 100g
- Nutritional highlights: High in calcium, potassium, beta-carotene, and dietary fiber
- Culinary use: Often cooked into a light, mucilaginous soup served with swallow
Ewedu also aids digestion and promotes gut health, making it an excellent option for people dealing with digestive issues.
3. Bitter Leaf (Vernonia amygdalina)
Bitter leaf is often considered a medicinal plant used for detoxification, but few realize that it is also rich in protein. Properly washed and prepared, it can be both nutritious and palatable.
- Protein content: Around 4g per 100g
- Nutritional highlights: Supports liver function, lowers blood sugar and cholesterol
- Culinary use: Used in preparing bitter leaf soup, often combined with meats and stockfish
Because bitter leaf has a strong flavor, it’s typically cooked with rich ingredients to balance its taste.
4. Scent Leaf (Efirin or Nchuanwu)
Scent leaf is highly aromatic and commonly used in traditional remedies for respiratory issues. It’s also a significant yet often overlooked source of protein.
- Protein content: Approximately 4–5g per 100g
- Nutritional highlights: Contains essential oils with antibacterial and antifungal properties
- Culinary use: Added to dishes like pepper soup, yam porridge, and sauces
Despite its common use as a flavoring, increasing the quantity of scent leaf in meals can help boost its protein contribution to the diet.
5. Waterleaf
Waterleaf grows easily in various parts of Nigeria and is a common ingredient in soups like edikang ikong and afang.
Its high-water content often leads to it being dismissed as nutritionally insignificant, but this is a misconception.
- Protein content: Around 3.5g per 100g
- Nutritional highlights: Rich in iron, vitamins A and C, and soluble fiber
- Culinary use: Typically used in combination with other greens in traditional soups
It’s best to cook waterleaf lightly or eat it raw in salads to preserve its protein and vitamin content.
6. Amaranth Leaves (Tete)
Known locally as tete, amaranth leaves are among the most commonly consumed greens in Nigeria, yet many do not recognize their protein potential.
- Protein content: About 3–4g per 100g
- Nutritional highlights: High in calcium, magnesium, and vitamin C
- Culinary use: Can be steamed, stir-fried, or used in stews and soups
Amaranth is incredibly easy to grow and requires minimal agricultural input, making it a valuable food security option.
7. Uziza Leaves
Uziza is a pungent, peppery leaf used for both its flavor and medicinal properties. While usually appreciated for its taste, it also contributes to protein intake when consumed in sufficient quantities.
- Protein content: Between 2–3g per 100g
- Nutritional highlights: Aids digestion, reduces inflammation, and boosts metabolism
- Culinary use: Adds a distinct flavor to soups like nsala, pepper soup, and okra dishes
Both the leaves and the seeds can be used in cooking, offering a layered health benefit.
8. Okra (Lady Finger)
Although commonly used in Nigerian cooking, okra is rarely praised for its protein content. Its slimy texture is better known than its nutritional profile, but okra does contribute meaningfully to plant-based protein intake.
- Protein content: Around 2g per 100g
- Nutritional highlights: Contains vitamins B and C, magnesium, and folate
- Culinary use: Used in soups or stews with fish, meat, and other vegetables
For optimal nutrition, consider steaming or lightly sautéing okra rather than boiling it to death.
9. Oha Leaves
Oha is a seasonal vegetable often reserved for special dishes in Southeastern Nigeria. Most people focus on the meat and fish in oha soup, forgetting the value of the leaves themselves.
- Protein content: Approximately 2.5–3g per 100g
- Nutritional highlights: Contains calcium, phosphorus, and dietary fiber
- Culinary use: Used in making oha soup, often with cocoyam as a thickener
To maximize the protein benefit, avoid overcooking oha leaves. Add them at the final stage of cooking to preserve their nutrients.
10. Local Pumpkin Leaves (Not Ugu)
Aside from fluted pumpkin (ugu), there are other native pumpkin leaves that grow widely across Nigeria, often in home gardens or fallow land. These lesser-known pumpkin greens are highly nutritious but are sometimes fed to livestock rather than humans.
- Protein content: Between 3–4g per 100g
- Nutritional highlights: Supports eye health, boosts immunity, and aids digestion
- Culinary use: Added to yam porridge, okra soup, or lightly sautéed with onions and pepper
Promoting the use of these greens among local communities can help fight malnutrition and improve dietary diversity.
Why This Matters: Rethinking Protein in the Nigerian Diet
The average Nigerian diet is heavily reliant on meat and legumes for protein, yet access to meat is becoming increasingly expensive and unsustainable for many households.
Meanwhile, these highly nutritious vegetables are available in abundance—often at a fraction of the cost—and are grossly underutilized.
Plant-based protein offers numerous advantages, including better heart health, improved digestion, and reduced environmental impact.
More importantly, diversifying protein sources in the Nigerian diet can help combat hidden hunger and protein deficiency, especially in children and low-income communities.
How to Maximize Protein from Vegetables
- Use more per meal: Instead of small quantities, use these vegetables as the main component of your dish.
- Cook lightly: Steaming or flash cooking helps retain the protein content and other nutrients.
- Pair with complementary proteins: Add crayfish, beans, locust beans (iru), or even groundnuts to boost total protein levels.
- Eat raw or blended when possible: Smoothies, salads, and raw preparations preserve nutrients lost through heat.
- Educate and share: Encourage more people in your community to embrace these vegetables as more than just soup leaves.
Conclusion: Superfoods in Our Backyard
While many are looking abroad for superfoods like kale, quinoa, and chia seeds, Nigeria is home to powerful, protein-rich vegetables that have been part of our diets for generations.
The key is awareness. With more information and deliberate choices, Nigerians can reclaim these foods not just as cultural staples but as foundational sources of nutrition.
In the face of rising food prices, urbanization, and health challenges, it’s time we give these vegetables the credit they deserve.
They are not just side dishes—they’re sustainable, affordable, and nutritionally complete food heroes.
