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Ẹ̀bà (Yoruba) also known as Ebe or Pinon' (in Togo, Benin, and southern Ghana) is a staple swallow from Togo and Benin, also eaten in the West African sub-region and other African countries.^[1]^[2] 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.^[3]^[4]^[5]

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.^[1]

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.^[6]^[7]

Preparation[edit]

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.^[8]^[9]^[10]

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[edit]

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.^[11] 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.^[11]^[12]

Gallery[edit]

Garri to eat by hand with fish and greens. Ndop, Northwest Cameroon, 2011
Eba and Efo riro (vegetable soup) with fish. Nigeria, 2014
Wraps of Eba and pounded yam

References[edit]

^ ^a ^b "A Quick Guide to Fufu, Africa's Staple Food". OkayAfrica. 28 November 2017. Retrieved 3 May 2022.
^ "Tomi's Kitchen". Bolt Food. Retrieved 23 May 2022.^{[permanent dead link]}
^ "What is Eba | How to Prepare Garri". allnigerianfoods.com. 29 December 2016. Retrieved 14 November 2018.
^ "Nigerian Eba". Serious Eats. Retrieved 23 May 2022.
^ Amaechi, Din (17 March 2022). "What Does Eba Mean In Nigeria?". Retrieved 23 May 2022.^{[permanent dead link]}
^ Adewale, Femi (1 November 2018). "'Eba, Amala healthier than Wheat'". Freedom Online. Retrieved 21 February 2023.
^ "Eba - African Food Network". 25 March 2022. Retrieved 25 February 2023.
^ "Eba Recipe - A Nigerian Garri Meal". 9jafoods. 4 September 2019. Retrieved 23 May 2022.
^ Ayambem, Eya (29 March 2019). "How to make eba without lumps". Wives Connection. Retrieved 23 May 2022.
^ "Nigerian Eba (How To Make Eba)". My Active Kitchen. 31 October 2019. Retrieved 23 May 2022.
^ ^a ^b Ayankunbi, M. A.; Keshinro, O. O.; Egele, P. (1 January 1991). "Effect of methods of preparation on the nutrient composition of some cassava products—Garri (eba), 'Lafun' and 'Fufu'". Food Chemistry. 41 (3): 349–354. doi:10.1016/0308-8146(91)90059-W. ISSN 0308-8146.
^ "Eba Food Recipe + Calories and Benefits | EpersianFood". 3 May 2020. Retrieved 25 February 2023.

External links[edit]

Animashaun, Ayoola (12 February 2014). "Iyan (Pounded Yam)". mydestination.com. Archived from the original on 5 March 2016. Retrieved 30 May 2022.
"Nutrition Facts. Eba. Calories". www.fatsecret.com. Retrieved 30 May 2022.
"Nigerian Yoruba - White Eba (Cooked Garri) Serving Size : 100 g". Archived from the original on 12 January 2022. Retrieved 30 May 2022.

This Nigerian cuisine-related article is a stub. You can help Wikipedia by expanding it.

[Quick_guide_fufu-1] "A Quick Guide to Fufu, Africa's Staple Food". OkayAfrica. 28 November 2017. Retrieved 3 May 2022.

[2] "Tomi's Kitchen". Bolt Food. Retrieved 23 May 2022.^{[permanent dead link]}

[3] "What is Eba | How to Prepare Garri". allnigerianfoods.com. 29 December 2016. Retrieved 14 November 2018.

[4] "Nigerian Eba". Serious Eats. Retrieved 23 May 2022.

[5] Amaechi, Din (17 March 2022). "What Does Eba Mean In Nigeria?". Retrieved 23 May 2022.^{[permanent dead link]}

[6] Adewale, Femi (1 November 2018). "'Eba, Amala healthier than Wheat'". Freedom Online. Retrieved 21 February 2023.

[7] "Eba - African Food Network". 25 March 2022. Retrieved 25 February 2023.

[8] "Eba Recipe - A Nigerian Garri Meal". 9jafoods. 4 September 2019. Retrieved 23 May 2022.

[9] Ayambem, Eya (29 March 2019). "How to make eba without lumps". Wives Connection. Retrieved 23 May 2022.

[10] "Nigerian Eba (How To Make Eba)". My Active Kitchen. 31 October 2019. Retrieved 23 May 2022.

[:0-11] Ayankunbi, M. A.; Keshinro, O. O.; Egele, P. (1 January 1991). "Effect of methods of preparation on the nutrient composition of some cassava products—Garri (eba), 'Lafun' and 'Fufu'". Food Chemistry. 41 (3): 349–354. doi:10.1016/0308-8146(91)90059-W. ISSN 0308-8146.

[12] "Eba Food Recipe + Calories and Benefits | EpersianFood". 3 May 2020. Retrieved 25 February 2023.

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@@ Line 1: / Line 1: @@
 {{Short description|West African staple food}}
+{{use dmy dates |date=August 2023}}
 {{about|the African food||EBA (disambiguation)}}
+{{Culture of Nigeria}}
-[[File:Individual plate of garri to eat by hand with fish and greens, Baba1 (5570984125).jpg|thumb|Garri to eat by hand with fish and greens. Ndop, Northwest [[Cameroon]], 2011.]]
-[[File:Eba with Okro soup and stew, dry fish and ponmo.jpg|thumb|Eba with Okro soup and stew, dry fish and ponmo. Nigeria, 2021.]]
-[[File:Eba and Efo riro (Vegetable Soup) with Fish.jpg|thumb|Eba and Efo riro (vegetable soup) with fish. Nigeria, 2014.]]
-{{main|Cassava}}
-<!-- {{more citations needed|auto=yes|date=December 2009 Now OK? User:Hansmuller 30 May 2022 }} -->
-[[File:Swallow_from_Nigeria.JPG|thumb|Wraps of Eba and pounded yam.]]
-'''Ẹ̀bà ('''in [[Nigeria]]) or '''Pinon ('''in [[Togo]], [[Benin]], and in  southern of [[Ghana]])  is a [[staple food|essential food]] mainly eaten in the [[West Africa]]n sub-region.<ref name="Quick guide fufu">{{Cite web |date=2017-11-28 |title=A Quick Guide to Fufu, Africa's Staple Food |url=https://www.okayafrica.com/what-is-fufu-a-quick-guide-to-africas-staple-food/ |access-date=2022-05-03 |website=OkayAfrica |language=en}}</ref><ref>{{Cite web |title=Tomi's Kitchen |url=https://food.bolt.eu/en-US/320-nairobi/p/34181-tomi%27s-kitchen |access-date=2022-05-23 |website=Bolt Food |language=en-US}}</ref> It is specifically called Eba by the [[Yoruba people|Yoruba]] people of South West of Nigeria and other Yoruba-speaking states of the same country.<ref>{{Cite web|url=https://www.modernghana.com/lifestyle/10875/recipe-how-to-prepare-eba-the-right-way.html|title=Recipe: How To Prepare Eba The Right Way|date=2018-01-24|website=Modern Ghana|access-date=2019-06-08}}</ref> It is a cooked starchy vegetable food made from dried grated [[cassava]] (manioc) flour, it is commonly known as ''[[garri]].'' The dish is often described as having a slightly sour, sharp taste.<ref>{{Cite web|url=https://allnigerianfoods.com/what-is-eba|title=What is Eba {{!}} How to Prepare Garri|website=allnigerianfoods.com|date=29 December 2016|access-date=2018-11-14}}</ref><ref>{{Cite web |title=Nigerian Eba |url=https://www.seriouseats.com/nigerian-eba-5270376 |access-date=2022-05-23 |website=Serious Eats |language=en}}</ref><ref>{{Cite web |last=Amaechi |first=Din |date=2022-03-17 |title=What Does Eba Mean In Nigeria? |url=https://bettertourismafrica.org/niger/what-does-eba-mean-in-nigeria/ |access-date=2022-05-23 |language=en-US}}</ref>
+'''Ẹ̀bà ([[Yoruba language|Yoruba]])''' also known as '''Ebe''' or '''Pinon'''<nowiki/>' (in Togo, Benin, and southern Ghana) is a staple [[Swallow (food)|swallow]] from [[Togo]] and [[Benin]], also eaten in the West African sub-region and other [[Africa|African]] countries.<ref name="Quick guide fufu">{{Cite web |date=2017-11-28 |title=A Quick Guide to Fufu, Africa's Staple Food |url=https://www.okayafrica.com/what-is-fufu-a-quick-guide-to-africas-staple-food/ |access-date=2022-05-03 |website=OkayAfrica |language=en}}</ref><ref>{{Cite web |title=Tomi's Kitchen |url=https://food.bolt.eu/en-US/320-nairobi/p/34181-tomi%27s-kitchen |access-date=2022-05-23 |website=Bolt Food |language=en-US }}{{Dead link|date=February 2024 |bot=InternetArchiveBot |fix-attempted=yes }}</ref> The term èbà originates from [[Yoruba people|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.<ref>{{Cite web|url=https://allnigerianfoods.com/what-is-eba|title=What is Eba {{!}} How to Prepare Garri|website=allnigerianfoods.com|date=29 December 2016|access-date=2018-11-14}}</ref><ref>{{Cite web |title=Nigerian Eba |url=https://www.seriouseats.com/nigerian-eba-5270376 |access-date=2022-05-23 |website=Serious Eats |language=en}}</ref><ref>{{Cite web |last=Amaechi |first=Din |date=2022-03-17 |title=What Does Eba Mean In Nigeria? |url=https://bettertourismafrica.org/niger/what-does-eba-mean-in-nigeria/ |access-date=2022-05-23 |language=en-US }}{{Dead link|date=February 2024 |bot=InternetArchiveBot |fix-attempted=yes }}</ref>
+''Èbà'' is eaten with the fingers, rolled into a small ball, and dipped into thick soups such as [[Okra soup|okra]] soup, chilli paste in Togo, bitter leaf soup or with either [[okro]], [[ogbono|ọgbọnọ]] ([[Igbo language|Igbo]])/ apọn ([[Yoruba language|Yorùbá]]), or [[Ewedu soup|ewédú]], meat or fish, [[stew]]ed [[vegetable]]s or other [[Sauce|sauces]] such as ''[[gbẹ̀gìrì]]'', ''ofe akwu'' ([[Palm nut soup|banga]] soup) or [[egusi]] soup.<ref name="Quick guide fufu" />
-To make ẹ̀bà, [[garri]] flour (which should be further blended if not already 'smooth') 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.<ref>{{Cite web |date=2019-09-04 |title=Eba Recipe - A Nigerian Garri Meal |url=https://9jafoods.com/eba-recipe-a-nigerian-garri-meal/ |access-date=2022-05-23 |website=9jafoods |language=en-GB}}</ref><ref>{{Cite web |last=Ayambem |first=Eya |date=2019-03-29 |title=How to make eba without lumps |url=https://www.wivestownhallconnection.com/how-to-make-eba-without-lumps.html/ |access-date=2022-05-23 |website=Wives Connection |language=en-US}}</ref><ref>{{Cite web |date=2019-10-31 |title=Nigerian Eba (How To Make Eba) |url=https://www.myactivekitchen.com/eba-roll-croissant/ |access-date=2022-05-23 |website=My Active Kitchen |language=en-GB}}</ref>
+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|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.<ref>{{Cite web |last=Adewale |first=Femi |date=2018-11-01 |title='Eba, Amala healthier than Wheat' |url=https://freedomonline.com.ng/eba-amala-healthier-than-wheat/ |access-date=2023-02-21 |website=Freedom Online |language=en-US}}</ref><ref>{{Cite web |date=2022-03-25 |title=Eba - African Food Network |url=https://afrifoodnetwork.com/recipes/swallow-recipes/eba/ |access-date=2023-02-25 |language=en-US}}</ref>
-To eat, a small amount of ẹ̀bà is taken with the fingers and rolled into a small ball and dipped into the [[soup|ọbẹ̀]] (a thick soup) such as okra soup, bitter leaf ([[vernonia|ewúro]]) soup or pepper soup (''ọbẹ̀ ata'' or ''ẹ̀fọ́'' depending on dialect) with either [[okro]], [[ogbono|ọgbọnọ]] ([[Igbo language|Igbo]])/ apọn ([[Yoruba language|Yorùbá]]), or [[ewedu|ewédú]],  meat or fish, [[stew]]ed [[vegetable]]s or other sauces such as ''[[gbẹ̀gìrì]]'', Amiedi (banga soup) or [[egusi]] soup (melon).<ref name="Quick guide fufu" />
-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.<ref name=":0">{{Cite journal |last1=Ayankunbi |first1=M. A. |last2=Keshinro |first2=O. O. |last3=Egele |first3=P. |date=1991-01-01 |title=Effect of methods of preparation on the nutrient composition of some cassava products—Garri (eba), 'Lafun' and 'Fufu' |url=https://dx.doi.org/10.1016/0308-8146%2891%2990059-W |journal=Food Chemistry |language=en |volume=41 |issue=3 |pages=349–354 |doi=10.1016/0308-8146(91)90059-W |issn=0308-8146}}</ref> 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.<ref name=":0" />
 == Preparation ==
-In preparing èbà, you need to have garri flour ready. Get an amount of water on a cooker, allow the water heat well enough. Some prefer to stir the garri on cooker while some prefer to prepare in a separate bowl. Once the water heats, get a bowl, pour the water and then gradually pour the garri till it gets to your satisfaction in terms of thickness. Finally, you have your èbà to be served hot.<ref>{{Cite web |date=2019-07-24 |title=Eba food (How to make Eba) |url=https://kscuisine.com/eba-food-how-to-make-eba/ |access-date=2022-07-23 |website=K's Cuisine |language=en-US}}</ref>
+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.<ref>{{Cite web |date=2019-09-04 |title=Eba Recipe - A Nigerian Garri Meal |url=https://9jafoods.com/eba-recipe-a-nigerian-garri-meal/ |access-date=2022-05-23 |website=9jafoods |language=en-GB}}</ref><ref>{{Cite web |last=Ayambem |first=Eya |date=2019-03-29 |title=How to make eba without lumps |url=https://www.wivestownhallconnection.com/how-to-make-eba-without-lumps.html/ |access-date=2022-05-23 |website=Wives Connection |language=en-US}}</ref><ref>{{Cite web |date=2019-10-31 |title=Nigerian Eba (How To Make Eba) |url=https://www.myactivekitchen.com/eba-roll-croissant/ |access-date=2022-05-23 |website=My Active Kitchen |language=en-GB}}</ref>
-Depending on the type of garri flour used, Ẹ̀bà can vary in colour, from deep yellow to off white. A more vivid shade of yellow can be obtained by mixing [[palm oil]] with the garri during preparation. Garri is very rich in starch and [[carbohydrate]]. It is quite heavy as a meal and a staple food of West Africans especially Nigeria. It is often eaten with richly made soups and stews, with beef, stockfish or mutton depending on personal taste.
+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 ==
-== Gari (Eba Food) calories ==
+Eba is rich in starch and [[carbohydrate|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.<ref name=":0">{{Cite journal |last1=Ayankunbi |first1=M. A. |last2=Keshinro |first2=O. O. |last3=Egele |first3=P. |date=1991-01-01 |title=Effect of methods of preparation on the nutrient composition of some cassava products—Garri (eba), 'Lafun' and 'Fufu' |url=https://dx.doi.org/10.1016/0308-8146%2891%2990059-W |journal=Food Chemistry |language=en |volume=41 |issue=3 |pages=349–354 |doi=10.1016/0308-8146(91)90059-W |issn=0308-8146}}</ref> 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.<ref name=":0" /><ref>{{Cite web |title=Eba Food Recipe + Calories and Benefits {{!}} EpersianFood |date=3 May 2020 |url=https://www.epersianfood.com/eba/ |access-date=2023-02-25 |language=en-US}}</ref>
-{{unreferenced section|date=October 2022}}
-g of Roasted gari has 94.3kcal of energy.  Most of this energy is from carbohydrate (23.28g). Protein content is very low at 0.18g and the fat content is so low that you can neglect it. Micronutrient content is also very low in gari.
+== Gallery ==
-If you cook the gari into a stiff porridge called eba food, you will receive 98.74kcals from 100g (about 3.5 tablespoons for freshly prepared eba). However, remember that the average commonly consumed portion size of eba is about 395g.
+<gallery>
+Individual plate of garri to eat by hand with fish and greens, Baba1 (5570984125).jpg|Garri to eat by hand with fish and greens. Ndop, Northwest [[Cameroon]], 2011
-For the Yellow Gari (Eba) that has palm oil added during the processing, a 100g will give you 117kcals. However, yellow Gari contains more fiber and sugar content compared to the white gari and the beta carotene (vitamin A) is higher too.
+Eba and Efo riro (Vegetable Soup) with Fish.jpg|Eba and Efo riro (vegetable soup) with fish. Nigeria, 2014
+Swallow_from_Nigeria.JPG|Wraps of Eba and pounded yam
+</gallery>
 ==See also==
 {{div col|colwidth=20em}}
+* [[Akara]]
 * [[Amala (food)|Amala]]
 * [[Bread]]
@@ Line 37: / Line 34: @@
 * [[Fufu]]
 * [[Garri]]
+* [[Yam (vegetable)|Pounded yam]]
 * [[Sadza]]
 * [[Ugali]]
 * [[Wheat]]
-* [[Yam (vegetable)|Pounded yam]]
 {{div col end}}
@@ Line 48: / Line 46: @@
 ==External links==
-* {{cite web |url=http://www.mydestination.com/nigeria/travel-articles/722668/iyan---pounded-yam |title=Iyan (Pounded Yam) |last=Animashaun |first=Ayoola  |date= |website= |publisher= |archive-url=https://web.archive.org/web/20160305042759/http://www.mydestination.com/nigeria/travel-articles/722668/iyan---pounded-yam |access-date=30 May 2022 |archive-date=2016-03-05 |quote=}}
+* {{cite web |url=http://www.mydestination.com/nigeria/travel-articles/722668/iyan---pounded-yam |title=Iyan (Pounded Yam) |last=Animashaun |first=Ayoola |date=12 February 2014 |website=mydestination.com |archive-url=https://web.archive.org/web/20160305042759/http://www.mydestination.com/nigeria/travel-articles/722668/iyan---pounded-yam |access-date=30 May 2022 |archive-date=2016-03-05 |quote=}}
 * {{cite web |url=http://www.fatsecret.com/Diary.aspx?pa=fjrd&rid=247798 |title=Nutrition Facts. Eba. Calories |last= |first= |date= |website=www.fatsecret.com |publisher= |access-date=30 May 2022 |quote=}}
-* {{cite web |url=http://www.myfitnesspal.com/food/calories/nigerian-yoruba-white-eba-cooked-garri-238158397 |title=Nigerian Yoruba - White Eba (Cooked Garri) Serving Size : 100 g |last= |first= |date= |website= |publisher= |access-date=30 May 2022 |quote=}}
+* {{cite web |url=http://www.myfitnesspal.com/food/calories/nigerian-yoruba-white-eba-cooked-garri-238158397 |title=Nigerian Yoruba - White Eba (Cooked Garri) Serving Size : 100 g |last= |first= |date= |website= |publisher= |access-date=30 May 2022 |quote= |archive-date=12 January 2022 |archive-url=https://web.archive.org/web/20220112211355/https://www.myfitnesspal.com/food/calories/nigerian-yoruba-white-eba-cooked-garri-238158397 |url-status=dead }}
 [[Category:Cassava dishes]]