Let’s talk a little about this amazing nutritious indigenous delicacy of Western Nigeria (Yorubas). Commonly called “Abula”, this cuisine is a sight to sore eyes in bukas and food joints where many love to go have their fill of this mouth-watering meal. And due to its much gained popularity across the Nation, it’s become a common feature on menu lists in parties and even in trendy restaurants. Yes, I’m talking about none other than Gbegiri and Ewedu soup with amala...combo toh bad!
Before going into how this meal is made, let’s take a look at some of the nutritional benefits to be enjoyed from it. Gbegiri which is the main attraction is a tasty soup made out of super food - beans. Naturally low in fat, highly packed with antioxidants and fibre, and brimming with cholesterol-free protein, beans are must-have in our everyday diets.
Adding not just to the tastiness of this meal but giving it a further nutritional punch, is ewedu soup. Made from Jute/Saluyot leaves, ewedu is an amazing leafy vegetable condiment that complements Amala and other swallow foods nicely. Health benefits in eating ewedu include: protection from heart diseases, high blood pressure, diabetes and cancer due to the high percentage of micro nutrients and Vitamin A, C, E it packs. Very low in calorie and known to be an effective fat-burner, more rewards from ewedu are - good eyesight, healthy teeth and bones, strong immunity and firm young-looking skin.
- Yam Flour (Elubo)
- 1 Cup Ewedu leaves
- 2 cups of Beans
- Locust beans
- 8 Scotch bonnets (ata rodo)
- 2 Bell Peppers (optional)
- 8-10 Chilli Peppers
- 1 Cooking spoon Palm oil
- Ground Crayfish
- Seasoning cubes
- Salt to taste
Step 1 (Gbegiri preparation):
Peel beans using any technique you find convenient then wash thoroughly to remove skin residue. Next, pour peeled beans into a cooking pot with enough water to cook it soft. When beans are very soft, mash with a jute broom while still in pot or pour into a blender and puree into a smooth consistency.
Pour pureed cooked beans into pot; add blended peppers/onion, palm oil, seasoning cubes, ground crayfish and leave to cook. Tate for salt and add some more water if too thick.
Step 2 (Ewedu preparation):
Pour thoroughly washed ewedu leaves into blender and blend. Pour back into a small pot; add locust beans, ground crayfish and a pinch of salt to taste. Allow to cook on low heat.
That’s it, now your delish Gbegiri and ewedu is ready!
Step 3 (Amala preparation):
Bring water to boil in a pot. Still on the stove, sprinkle in yam flour and turn with a wooden ladle till you’ve it smooth and solid. To ensure it’s well cooked, add a bit of water, then cover to steam on low heat for about 3-5 minutes. Stir properly and your soft amala is ready!
Serve with Gbegiri, ewedu and some stew.
Hint ***Gbegiri is best enjoyed spicy and should be served hot.