African Salad (Abacha and Ugba Recipe) – Health Benefits of Abacha Food – African Salad Health Benefits
African salad popularly called Abacha and Ugba is a delicious dish mainly eaten by the Igbos; The South-East people of Nigeria and is prepared with dried shredded cassava. Ugba is a healthy food it’s made from fermented oil beans, while the Calabash nutmeg seed is locally known as ehuru gives it that spicy flavor.
However, this exotic delicacy is one of my favorite meals and so I am sharing it with you my readers so that you can also enjoy it too. Funny enough other tribes are now eating more of African salad than the original Easterners.
Abacha Food Nutritional Value – African Salad
African Salad is a well-balanced meal that is abundant in nutrients such as Vitamin A, calcium, magnesium, potassium, Vitamin C, iron, sodium, phosphorus, and zinc. The salad is high in protein and crude fiber due to the addition of various ingredients such as crayfish or meat, chili pepper, and garden egg.
What is Abacha Food called in English?
It is called African salad, to be precise. African salad is also known by the Igbo tribe of Nigeria as ” Abacha and Ugba, Abacha Ncha.
Abacha food, popularly known as African Salad in English, is a nutrient-dense dish belonging to the Igbo people of Nigeria’s south-eastern region
It’s commonly offered during Igbo traditional gatherings and may be eaten as an appetizer, snack, or dessert, Abacha is a well-balanced and healthful dish; it’s a complete meal at any given time.
Health Benefits of Abacha Food – African Salad Health Benefits
- A good source of protein (from the Toppings like fish, shrimps meat)
- Iron-rich food aids in the body’s blood production.
- It defends the bones against deterioration
- Reduces the likelihood of blindness
- It improves blood circulation and facilitates digestion.
- Reduces the risk of heart disease
- It has a high fiber content, which helps to relieve constipation and promotes bowel movement.
- Aids in the maintenance of excellent eyesight and eye health
- Rich in antioxidants a substance that scavenges free radicals from the body.
- It’s free of gluten. Gluten-intolerant people will love it.
- Anticancer – Prevents cancer from being cloned
- It’s also high in B-complex vitamins and minerals.
- Vitamin C-fortified (from the vegetables)
How to make African Salad (Abacha and Ugba) Recipe
- Abacha-(shredded dried cassava)
- Ugba (Ukpaka) sliced African oil bean
- Akawu (Potassium)
- Palm oil
- Garden egg or the leaf
- Calabash Nutmeg seeds (Ehuru)
- Utazi leaf
- Kpomo or Stockfish
- Fried fish or Smoked fish (optional)
- Salt to taste
- Ogiri (optional)
Method of Preparing Abacha Food
- First of all, soak the Abacha to soften for about five minutes and then put in a sieve to drain out the water.
- Secondly, wash the kpomo and cut into tiny cubes and boil with the stockfish to soften, thereafter spice with fresh pepper and set aside; the stockfish is optional.
- Pour your palm oil into a clean pot
- Dissolve the potash in a clean bowl with water
- Start adding the potash water little by little into the palm oil pot until it is properly mixed into a thick paste.
- Add crayfish, seasonings, pepper, salt to taste, then the Abacha (slice cassava) and stir properly. Ensure that it is properly combine to avoid any part been white
- Open up the smoked fish into your desired shape and sizes, in case you are using smoked fish and pour it into the mixed Abacha, and mix evenly
- Slice your ahara/Garden egg in cubes or ring shape, slice the leaf or utazi leaf, onions should be in a ring shape, they are all used for dressing your African salad.
- Finally, dish the ready Abacha recipe, garnish by adding the onions ring, ahara and the utazi leaf, fried fish and kpomo; what a delicious food.
Serve and enjoy your sumptuous meal!!!