Nigerian Protein Power Platter (Ẹwà Oloyin, Ofada Rice & Grilled Suya Beef)

How to Make It

1. 1

   1. Soak & Cook the Honey Beans

   Drain the soaked honey beans and rinse well. Add to a medium pot with 700ml of fresh water, half a sliced onion, the ground crayfish, locust beans (iru), and the low-sodium stock cube. Bring to a boil, then reduce to a gentle simmer. Cook for 45–55 minutes, stirring occasionally, until beans are soft but still holding shape. In the last 5 minutes, stir in the shredded utazi leaves. Season lightly with a pinch of sea salt. The beans should be creamy inside with a savoury, slightly bitter finish.

   Tip: Soaking overnight reduces phytic acid, improves digestibility, and shortens cooking time significantly — especially important for gut-health and PCOS management.
2. 2

   2. Cook the Ofada Rice

   Wash the ofada rice in several changes of water until water runs relatively clear — some colour is normal and natural. Add to a pot with 600ml of water and a pinch of salt. Bring to a boil, then reduce heat to the lowest setting, cover tightly, and cook for 35–40 minutes until water is fully absorbed and grains are tender but slightly chewy. Remove from heat and let steam, covered, for 5 more minutes before fluffing with a fork.

   Tip: Ofada rice has a lower glycaemic index than regular white rice, making it the preferred choice for diabetes and weight management. Do not over-rinse — it washes away beneficial bran nutrients.
3. 3

   3. Marinate & Grill the Suya Beef

   Thread the beef strips loosely or lay flat on a lined grill tray. In a small bowl, mix the suya spice (yaji) with groundnut oil, minced garlic, and grated ginger to form a thick paste. Rub generously over the beef, coating all sides. Allow to marinate for at least 15 minutes (or overnight refrigerated for deeper flavour). Grill at 200°C (400°F) for 12–15 minutes, turning once halfway, until lightly charred on edges and cooked through to 75°C internal temperature.

   Tip: Grilling instead of frying cuts saturated fat significantly while preserving the smoky suya flavour. For lactating mothers or those avoiding charred foods, bake at 180°C for 18 minutes instead.
4. 4

   4. Prepare the Garden Egg Sauce

   Blend the fresh tomatoes, red bell pepper (tatashe), and scotch bonnet coarsely — do not over-blend to a liquid. In a small frying pan, heat a drizzle of groundnut oil over medium heat. Sauté the remaining sliced onion for 3 minutes until soft and translucent. Pour in the blended pepper mix and stir-fry on medium-high heat for 8–10 minutes until the raw tomato smell disappears and the sauce reduces and deepens in colour. Add the chopped garden eggs and stir well. Reduce heat, cover, and cook for a further 6–8 minutes until garden eggs are tender. Finish with uziza leaves and a pinch of salt.

   Tip: Garden eggs are low in calories and rich in antioxidants (nasunin). They add bulk, fibre, and a lightly bitter complexity that balances the richness of the platter beautifully.
5. 5

   5. Boil the Eggs

   Place eggs in a small pot of cold water. Bring to a boil over medium heat. Once boiling, reduce to a gentle simmer and cook for exactly 7 minutes for a just-set yolk with creamy centre, or 10 minutes for fully hard-boiled. Transfer immediately to a bowl of cold water to stop cooking. Peel gently and slice in half lengthways before plating.

   Tip: The egg yolk contains choline — a vital nutrient for brain development, particularly beneficial for lactating mothers and infants transitioning to complementary foods.
6. 6

   6. Prepare the Avocado

   Slice each avocado in half lengthways and remove the seed. Using a large spoon, scoop the flesh out in one piece and slice into neat wedges. Squeeze a few drops of fresh lime or lemon juice over the flesh to prevent browning and to add a bright, citrus lift to the platter.

   Tip: Avocado provides oleic acid (monounsaturated fat), which supports HDL (good) cholesterol and reduces cardiovascular risk — making it ideal for heart health and PCOS management.
7. 7

   7. Plate the Nigerian Protein Power Platter

   Use a wide, deep plate or a traditional wooden tray for an authentic feel. Scoop a generous portion of ofada rice to one side. Ladle the honey beans alongside the rice. Place 2–3 grilled suya beef strips neatly across the centre. Add a halved boiled egg, a fan of avocado wedges, and a spoonful of garden egg sauce in the remaining spaces. Garnish with any remaining utazi or uziza leaves and a light sprinkle of suya spice for colour and aroma.

   Tip: Portioning is key for clinical use — use a standard meal plate divided mentally into quarters: one quarter ofada rice, one quarter beans, one quarter protein (beef + egg), and one quarter vegetables (garden egg sauce + avocado).