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Eba

West African staple food

West African staple food

Ẹ̀bà (Yoruba) also known as Ebe or Pinon' (in Togo, Benin, and southern Ghana) is a staple okele or swallow from Nigeria, Togo and Benin, also eaten in the West African sub-region and other African countries. The term èbà originates from Yoruba. It is a cooked starchy vegetable food made from dried grated cassava (manioc) flour commonly known as garri all across West Africa. It is often eaten with rich soups and stews, with beef, stockfish or mutton. The dish is often described as having a slightly sour, sharp taste.

Èbà is eaten with the fingers, rolled into a small ball, and dipped into thick soups such as okra soup, chilli paste in Togo, bitter leaf soup or with either okro, ọgbọnọ (Igbo)/ apọn (Yorùbá), or ewédú, meat or fish, stewed vegetables or other sauces such as gbẹ̀gìrì, ofe akwu (banga soup) or egusi soup.

In West Africa, there two types of garri, the white and yellow; the yellow garri is prepared by frying with the addition of palm oil to give it a yellow colour and extra flavour while the white garri is fried without palm oil and is slightly more acidic with a sharper taste.

Preparation

Blended garri flour is mixed into hot water and stirred thoroughly and vigorously with a wooden spatula until it becomes a firm dough that can be rolled into a ball. It can be made with different types of garri.

Depending on the type of garri flour used, Ẹ̀bà can vary in colour, from deep yellow to off white. Palm oil is often added to the garri during preparation, resulting in a bright yellow colour.

Nutrition

Eba is rich in starch and carbohydrates. Eba has a gross energy content of 381.5 kcal which is higher than other cassava products like fufu and lafun with 180 kcal and 357.7 respectively. However, it has a crude protein content of 0.9g/100g, slightly lower than fufu and lafun with 1.0g/100g and 1.1g/100g respectively.

References

References

  1. (2017-11-28). "A Quick Guide to Fufu, Africa's Staple Food".
  2. (February 2024). "Tomi's Kitchen".
  3. (29 December 2016). "What is Eba {{!}} How to Prepare Garri".
  4. "Nigerian Eba".
  5. Amaechi, Din. (2022-03-17). "What Does Eba Mean in Nigeria?".
  6. Adewale, Femi. (2018-11-01). "Eba, Amala healthier than Wheat".
  7. (2022-03-25). "Eba – African Food Network".
  8. (2019-09-04). "Eba Recipe – A Nigerian Garri Meal".
  9. Ayambem, Eya. (2019-03-29). "How to make eba without lumps".
  10. (2019-10-31). "Nigerian Eba (How To Make Eba)".
  11. (1991-01-01). "Effect of methods of preparation on the nutrient composition of some cassava products—Garri (eba), 'Lafun' and 'Fufu'". Food Chemistry.
  12. (3 May 2020). "Eba Food Recipe + Calories and Benefits {{!}} EpersianFood".
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cassava-dishes ghanaian-cuisine nigerian-cuisine swallows-(food) yoruba-cuisine
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