Vegetarian or Vegan: How to Navigate Either Diet Type in Nigeria

The plant-based diet community in Nigeria is growing. This community intersects both vegans, vegetarians, and other similar variants. This is because a plant-based diet comprises both vegan and vegetarian meal varieties.

Given the likeness between the two diet types, there are tendencies to interchange veganism with vegetarianism. Who is a vegetarian? Who is a vegan?

Per Healthline, a vegetarian is someone who doesn’t eat fish, meat, poultry, quarry (from hunting), shellfish, or any other food resulting from animal slaughter. A vegetarian’s diet leans on fruits, vegetables, nuts, seeds, and selective animal products such as dairy and honey. Vegetarians also adopt different diets one from another. For example, lacto-ovo vegetarians avoid all animal products save dairy and eggs. Meanwhile, ovo vegetarians only allow eggs.

A vegan, meanwhile, is considered a stricter vegetarian. A vegan avoids all animal products, either animal flesh or not. This includes products like honey, eggs, milk, carmine, and gelatin.

• Vegetarian vs Vegan: Key Differences
• Navigating a Vegetarian Diet in Nigeria
• Navigating a Vegan Diet in Nigeria
• Want to be a Vegetarian or Vegan?

Vegetarian vs Vegan: Key Differences

There are marginal differences between a vegan and a vegetarian diet. They include:

Dietary Divergences

The primary difference between vegans and vegetarians lies in the types of foods they exclude from their diet. 

• Vegetarian Diet: Vegetarians still consume animal by-products like dairy (milk, cheese, yogurt) and eggs. Depending on the type of vegetarian (lacto-vegetarian, ovo-vegetarian, or lacto-ovo vegetarian), their diet may include one or both of these products. Vegetarians aim to reduce harm to animals by avoiding direct consumption of their flesh but may still include foods derived from animals.
• Vegan Diet: Vegans, on the other hand, are particular about eliminating all animal-derived products. They strive to avoid all forms of exploitation of or harm to animals. And they believe that avoiding all animal-derived products ensures that no animal is bred with the sole purpose of human consumption.

These diets can be a stretch to keep because Nigeria’s cuisines are heavily dependent on the frequent use of animal products. However, vegan brands like Veggie Victory and Michele’s Vegan Kitchen affirm that it’s possible to maintain the vegan lifestyle here.

Lifestyle Considerations

Beyond diet restraints, a vegan or vegetarian lifestyle carries ethical and health impacts.

Ethical Differences

Vegetarians adopt a diet that reduces animal cruelty. They’re open to dairy products and eggs because this doesn’t harm animals. Meanwhile, vegans avoid animal-based foods and non-edible items such as leather, wool, or silk. The vegetarian’s diet speaks to reducing harm to animals; the vegan’s diet speaks to preserving animal rights.

Health Reasons

The vegetarian diet is often adopted for health benefits such as lower risks of heart disease, obesity, and certain cancers. Some vegetarians focus on improving their diet by eliminating meat while still consuming nutrient-dense proteins like dairy and eggs. These meals also provide other essential nutrients.

Vegans also adopt a lifestyle that favors healthy living. A plant-based diet or meal plan is packed with protein, fiber, fats, vitamins, and minerals. But since vegans also avoid a wider class of meals, they must deliberately source their essential nutrients from plant-based meals (for example, calcium from kale, broccoli, vitamin B-12 from nutritional yeast).

Kale

For anyone looking to adopt a vegan or vegetarian diet in Nigeria, how can they get started?

Navigating a Vegetarian Diet in Nigeria

Put together a list of Nigerians’ favorite meals, and you will instantly see the mountaineous task of curating a vegetarian or vegan diet. Our meals lean heavily on meat.

Here’s how to be a vegetarian in Nigeria while living a good life.

Meal Options

Our diverse food culture offers numerous vegetarian options, with many plant-based ingredients readily available in local markets. Some meals to consider are:

• Moi-moi: This is made from beans, pepper, and onions. This steamed dish is protein-packed. You can replace fish with eggs if you’re attuned to adding fish when making moi-moi.
• Efo riro: Soups such as efo riro, ugu, or ogbono soup will cover all your nutrient needs, even with the omission of efo with fish, meat, ponmo, or other animal products. 
• Yam and eggs: Yam, boiled or fried, paired with eggs or egg sauce, is a yummy meal option that aligns with a vegetarian’s diet restraints. You can also combine the ingredients to make yamarita, a fast-rising meal in many Nigerian restaurants.
• Fried Rice: Fried rice, jollof rice, or coconut rice are varieties that can fit into a vegetarian’s diet. Simply displace fish or meat with increased portions of vegetables. You can also top up your meals with eggs.
• Porridge Oatmeals: A bowl of porridge oatmeals, prepared with milk and honey, and topped with fruits, contains a burst of nutrients that anyone, vegetarian or not, would cherish and relish.

You can also search out local markets for specific protein options like tofu and mushrooms.

Select Challenges of being Vegetarian in Nigeria

While there are a handful of vegetarian-friendly ingredients in Nigerian cuisine, vegetarians still face some challenges, including:

• Cultural Attitudes Toward Meat: Meat is often wrongly used as an indicator of social status or affluence. Meat is also integral to most Nigerian meals – hardly will you spot a Nigerian event without this protein. This can make it difficult for vegetarians to navigate social settings, especially at events like weddings, parties, or family gatherings.
• Limited Vegetarian Options in Restaurants: Platforms like Veggie Victory, the first vegan restaurant in Lagos, and Michele’s Vegan Kitchen serve strictly vegan meals such as fried rice, ogbono, egusi, tofu suya, veggie suya, lentil, sweet corn soup, lemon cakes, and other assortments. These two, however, are the exception. Most Nigerian restaurants serve meat-based dishes. Even vegetable-based soups and stews may be cooked with meat or fish stock, making it tricky for vegetarians to dine out.
• Access to Specialized Ingredients: While basic vegetarian ingredients like beans, yams, and vegetables are available in most local markets and online grocery platforms, plant-based meat substitutes (such as tofu or seitan) are not easy finds.

Some restaurants also use animal-based seasonings such as crayfish when cooking, which can complicate things for vegetarians. Vegans in Nigeria equally share in these challenges, as they have an even narrower range of meals to choose from.

Maintaining a Vegetarian Lifestyle in Nigeria

Here are some tips to keep a vegetarian lifestyle in Nigeria:

• Adapt Traditional Recipes: Many Nigerian dishes can be easily modified to fit a vegetarian diet. For example, instead of using meat or fish in soups like egusi or okra, you can add mushrooms or tofu. 
• Meal Planning: Plan your meals in advance to ensure you’re getting a balanced diet that includes all necessary nutrients. Eat lots of high-protein foods like beans, lentils, peanuts, and eggs. Work a variety of fruits and vegetables into your meal plan to meet your daily vitamin and mineral needs.
• Explore New Recipes: Look for vegetarian recipes that use local Nigerian ingredients, and experiment with global vegetarian dishes that can be made with local produce. For example, Michele’s Vegan Kitchen sells lentil stew and mushroom pasta. 
• Communicate in Social Settings: When attending events or dining out, talk about your dietary preferences politely and in advance if possible. If you’re unsure about the ingredients used in a dish, ask about the preparation methods to avoid hidden animal products.
• Stay Informed and Connected: Join vegetarian or plant-based communities in Nigeria, whether online or offline. This can be a great way to share recipes, find support, and learn about new places to eat or shop.

Navigating a Vegan Diet in Nigeria

The vegan diet is quite similar to the vegetarian’s. However, there are a few meals a vegan might exclude from or modify in their diet, such as the porridge oatmeal that contains milk and honey.

Meal Options

• Akara (Fried Bean Cakes): Made from blended beans, peppers, and onions, akara is a traditional breakfast option. It’s a great source of plant-based protein and is widely available from street vendors or easily made at home.
• Vegetable Soups: Many Nigerian soups like Efo Riro (spinach stew), Okra Soup, and Oha Soup can be made vegan by eliminating fish or meat, as with vegetarian’s.
• Plantains: Fried plantains (dodo) or roasted plantains (bole) are naturally vegan and very common in Nigerian cuisine, and the latter can be paired with groundnuts or cashew nuts. 
• Jollof Rice (Modified Vegan Version): While traditional jollof rice often includes chicken or meat stock, it’s easy to make a vegan version using vegetable stock and plenty of tomatoes, onions, and peppers for flavor. It can be enjoyed with fried plantains or steamed vegetables.

Vegans share similar lifestyle challenges as vegetarians. In fact, any establishment that caters to the nutrition needs of a vegetarian would most certainly cater to that of a vegan.

Maintaining a Vegan Lifestyle in Nigeria

Vegans can adopt the recommendations offered to vegetarians above. As a vegan, you should also prioritize regular visits to grocery stores, online or in-person. While one grocery store may not stock all your vegan needs, shopping across stores will keep your cart full.

For example, on PricePally, you can purchase coconut milk, groundnuts, and cashew nuts without having to haggle prices in a market.

Want to be a Vegetarian or Vegan?

If you’re considering easing into a vegetarian or vegan lifestyle, here are some tips to help you navigate the bend:

Get Support

Support is perhaps the most important thing you’d need to ease your transition into veganism or vegetarianism. Having a support system can keep you motivated, whether through social media communities or local groups.

Start Slow

Begin by reducing your intake of meat and animal products instead of cutting them out entirely. For example, you might start with “Meatless Mondays” or designate certain meals as plant-based. This allows you to gradually get comfortable with vegetarian or vegan meals.

Substitute Meats with Plant-based Alternatives

Experiment with meat substitutes like mushrooms, tofu, lentils, or beans in your favorite dishes. For instance, replace the meat in your stew with mushrooms or tofu.

Modify Your Favorite Meals
Rather than giving up your favorite meals, learn to make vegan or vegetarian versions of them. For example, you can prepare jollof rice with vegetable stock, or make a vegetarian version of egusi soup by omitting the fish or meat.

Balance Your Meals

Don’t starve yourself of essential nutrients. Include a variety of plant-based proteins (like beans, lentils, and nuts), healthy fats (such as avocado and coconut oil), and grains in your meals. If you’re going vegan, pay special attention to getting enough B12, calcium, iron, and omega-3 fatty acids.

Explore New Recipes and Flavors

A vegan’s appetite isn’t ubiquitous. Transitioning to a plant-based diet is a great opportunity to explore new ingredients and cuisines. Keep an open mind and an eye out for recipes.

Wrapping Up

Whether vegetarian or vegan, this lifestyle offers both bonuses and drawbacks. But then, what dietary lifestyle doesn’t? The most important thing to remember is that the body needs nutrients for effective growth.

A vegan or vegetarian diet, even if rare, can provide these nutrients.