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Top 5 Nigerian Foods to Eat During this Season of Constant Rainfall
In Nigeria, the rainy season always brings colder temperatures, more frequent downpours, and a number of disruptions to our daily life, including what we eat and how we prepare it.
During this period, it’s always important to focus on meals that are nutrient-dense, easy to prepare or store, and mostly, meals that support our immune system. We don’t want to get sick.
We’ve curated a list of comforting Nigerian dishes ideal for the rainy season and also made with ingredients that are commonly available in most Nigerian homes.
1. Ogi (Pap) with Akara or Moi Moi
The first in our list! This classic combo is warm, comforting, and gentle on the stomach.
- Ogi is a fermented maize pudding that provides quick energy and hydration.
- Akara (crispy bean cakes) or Moi Moi (steamed bean pudding) add a healthy dose of protein and fiber.
- Fermented foods like ogi also promote gut health and boost immunity.
Why it’s perfect for rainy days:
Ogi is easy to make and also budget-friendly; it is also easy to digest and keeps us full for a long time. While akara and moi moi can be prepared in bulk and stored for convenience. Together, they make a satisfying and wholesome meal that keeps you full and energized.
2. Boiled Yam or Sweet Potatoes with Pepper Sauce or Egg Stew
Yams and sweet potatoes are excellent sources of complex carbohydrates, fiber, and vitamin A.
- Pair them with a spicy, flavorful sauce made from fresh peppers, tomatoes, and onions.
- Egg stew adds protein and richness to the meal.
Why it’s great:
This combination keeps you warm and full longer, perfect for the cooler rainy days. The ingredients are commonly available in most Nigerian homes, making meal prep easier during unpredictable weather.
3. Vegetable Soups with Swallow (Efo Riro, Afang, Edikang Ikong)
Leafy greens like fluted pumpkin (ugu), waterleaf, and bitter leaf flourish during the rainy season and are packed with nutrients.
- These soups are typically paired with swallows such as amala, eba, or fufu.
- Adding fish or goat meat enriches the meal with protein and zinc.
Why it’s beneficial:
These meals boost your immune system, replenish iron (especially important for women and children), and provide comforting warmth.
4. Groundnut Soup (Peanut Stew)
A rich, creamy soup made from blended groundnuts, spices, and meat or fish.
- Serve with rice, yam, or any swallow of your choice.
- Groundnuts offer healthy fats, protein, and vitamin E.
Why it’s ideal:
Groundnut soup is energy-dense and nourishing, helping to keep you warm and sustained, especially when movement is limited due to flooding or heavy rains.
5. Beans Porridge with Plantain or Garri
A simple yet nutritious meal packed with plant-based protein and iron.
- Adding unripe plantain boosts fiber and potassium intake.
- For a quick alternative, soak garri in milk and add groundnuts when cooking facilities are limited.
Why it’s a staple:
Affordable and accessible, this meal helps prevent tiredness and weakness often caused by iron deficiency, making it perfect for the rainy season.
🌧️ Rainy Season Eating Tips
- Stay hydrated with warm herbal teas like ginger, lemongrass, or zobo to soothe and protect your throat.
- Avoid easily perishable foods such as uncovered meats or soft fruits to reduce the risk of spoilage.
- Store dry foods in airtight containers to prevent mold and contamination.
- Wash vegetables thoroughly and cook food well to avoid waterborne infections common during heavy rains.
If you want more suggestions for rainy-season meals, you can quickly filter meals by cold weather on our Explore page to find even more reassuring recipes to try with what you have at home.
If you're unsure of what to cook, just take a picture or list your ingredients — we’ll help you find food ideas you can prepare immediately.
Healthy eating doesn't have to be difficult this season; we're here to make it more convenient, tasty, and warm.
Finally, eating smart during the rainy season helps you stay energized, warm, and protected.
By choosing nourishing, easy-to-prepare meals, you can enjoy the cozy vibes of the season without compromising your health.
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