Nutritional Value of Garri: Health Benefits of ẹ̀bà and Side Effects

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Garri is a type of flour foodstuffs mixed with water used to be a major part of the diet in the Hausa lands, Yoruba lands, and almost all parts of Nigeria. It also known as cassava flakes is a creamy-white flour and it is a popular West African food made from cassava tubers. Garri is widely consumed in the country and many other African countries owing to its availability and affordability.

Garri as a water-soaked food. It can be mixed with cold water for a snack; sugar or salt may be added, and sometimes some evaporated milk. You can also consume Garri by using groundnut usually called Garri soakings.


For example, ijebu-Garri is made with finer grains, and has a pleasantly sour taste, making it very suitable to be eaten in this way. In most parts of West African, honey is then added as well as chunks of coconut, tiger nuts milk, and cashew nuts.

In most Garri recipes it is cooked by adding boiling water and stirred until a dough is formed. This is served in balls and taken in soups or, with other dishes. Among the Igbo people of Nigeria is known as utara.

Garri is used to make a gruel called “fufu” in Nigeria. You can also use it for starch. Garri when prepared on heat and hot water is called Eba a name common among Yoruba speaking people of Nigeria.

Apart from being a rich source of energy owing to its carbohydrate content, it is also a good source of fiber which helps promote bowel emptying and prevent stomach cancer.

Nutritional Value of Garri: Health Benefits and Side Effects

Nutritional Value of Garri

It contains lots of nutrients that are useful and beneficial to our health. The nutrient found in garri are:

  • Calories340
  • Sodium 417 mg
  • Total Fat2 g
  • Potassium 0 mg
  • Saturated2 g
  • Total Carbs 80 g
  • Polyunsaturated0 g
  • Dietary Fiber 12 g
  • Monounsaturated0 g
  • Sugars 0 g
  • Trans 0 g Protein 2 g
  • Cholesterol 0 mg
  • Vitamin A 0%
  • Calcium 0%
  • Vitamin C 0% Iron

Types of Garri

Nutritional Value of Garri: Health Benefits and Side EffectsWhite garri with groundnut, sugar and cold water


In West Africa, there are two types, white and yellow Garri. Yellow Garri is prepared by frying with the addition of palm oil to give it a yellow color; the white one is fried without palm oil. It is also known that yellow Garri reduces the risk of having eyes problem and other effects.

Many variations of yellow and white Garri are common across Nigeria. One variation of white Garri is popularly known as garri-Ijebu. This is produced mainly by the Yoruba people of Ijebu origin.

Many people judged gather food by its taste and grain size. The sweeter types with finer grains are more valued over sourer, large grain varieties.

What do you eat Garri with?

You can eat garri with beans cake (akara), moimoi (bean pudding), Peanuts ( Kuli-kuli) or groundnut, dry fish, coconut, cashew nuts, milk, and sugar or honey.

How is garri prepared?

Gari is made from fresh cassava, which is grated and the excess liquid is then squeezed out. The remaining cassava is then fried with over an open fire, on a broad metal pan that has been greased with a little oil, could be palm oil or other vegetable fat.

Nutritional Value of Garri: Health Benefits and Side Effects
Cassava meal ijebu

Garri (Cassava Flour) is made from Raw Cassava. Cassava is a tuber crop, which contains a very high level of starch, and is processed in many ways to get an edible end-product.

Below is a step by step process on how to make garri:

  • After you have gotten your cassava tuber from the farm or market, Peel off the skin.
  • The next step is to Wash the peeled tubers. Try to wash the peeled tuber thoroughly in clean water and remove all forms of dirty things including sand.
  • Cut the tubers into pieces by pieces.  Smaller sizes increase the speed. Then you ground in a grounding machine.
  • After the grinding, the cassava powder will still be watery and need to be packed in long bags and taken to be drilled to promote ultimate dryness in a jack for 2-3 days.
  • When it’s dried, use a wide sieve to sieve off the fine cassava powder from other particles.
  • The next step is to fry using a wide frying pan, fry the powder in reasonable portions until it becomes dry and brittle.
  • Sundry it in a clean environment to reduce the effect of bacteria that may lead to spoilage.
The last and final step is to store your garri in a cool and dry place and where it will be ready for
consumption.

 

How to prepare eba?

If you are the type that like garri so much like me, you should know how to prepare eba very well. An average Nigerian takes garri or eba in a day. The preparation takes less than 10 minutes.

What You Need  ingredients:

  • 4 cups of Garri (white or yellow)
  • bowls
  • wooden turner/ wooden spatula
  • Hot water.

Serving: 4

Preparation of eba

  • Boil water with your Whistling kettle and pour it into a bowl.
  • Pour the garri into the hot water. Continue until the eba thickens. You can add more boil water if it is too thickened or add more garri if it is too softened.
  • Stirred well with a wooden spatula (omorogun) until it becomes like a firm dough.
  • Use your igbako also known as Scoop (utensil) to mold it in small portions, serve with your delicious soup and swallow.

How do you eat eba?

If you want to eat your ẹ̀bà take a small amount with your hand or use your igbako also known as Scoop (utensil) to put it in a plate and use your hand to take a small portion and rolled into a small ball and dipped into your Nigerian soup such as okra soup, bitter leaf (ewúro) soup or pepper soup (ọbẹ̀ ata) with either okro, ọgbọnọ (Igbo)/apọn (Yorùbá), or ewédú, meat or fish, stewed vegetables or other sauces such as gbẹ̀gìrì, Amiedi (banga soup) or egusi soup (melon), and swallow.

 

Garri and eba

How to prepare eba

If you are the type that like garri so much like me, you should know how to prepare eba very well. An average Nigerian takes garri or eba in a day. The preparation takes less than 10 minutes.
Prep Time 3 mins
Cook Time 5 mins
Course Main Course
Cuisine African, nigerian
Servings 4 people
Calories 120 kcal

Equipment

  • Bowls
  • Whistling Kettle

Ingredients
  

  • 4 cups garri 4 cups of Garri (white or yellow)
  • bowls
  • wooden spatula wooden turner/ wooden spatula

Instructions
 

  • Boil water with your Whistling kettle and pour it into a bowl.
  • Pour the garri into the hot water. Continue until the eba thickens. You can add more boil water if it is too thickened or add more garri if it is too softened.
  • Stirred well with a wooden spatula (omorogun) until it becomes like a firm dough.
  • Use your igbako also known as Scoop (utensil) to mold it in small portions, serve with your delicious soup and swallow.

Notes

That is how I prepare (garri and turn it to eba), tell me how you prepare your own eba using the comment form below.
Keyword eba, garri, how to prepare eba


Related reading


Credit Source

  • Ghana Web.‘Garri’ Retrieved 03 October 2020
  • “Nutritional benefit of ‘Garri’ and ‘Fufu“. Food Doctors. Retrieved 03 October 2020

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