Low Sodium Amala
Indulge in the wholesome simplicity of *Low Sodium Amala*, a healthy twist on the beloved Nigerian staple. Made with just two ingredients—yam flour (elubo) and water—this recipe is perfect for those looking to maintain a low-sodium diet without compromising on tradition. With a quick prep time of 5 minutes and total cook time of 15 minutes, you’ll have a nutrient-packed, gluten-free dish ready to enjoy in no time. The key to achieving the perfect, smooth, and lump-free consistency lies in the artful stirring of the yam flour into boiling water, creating a luscious, dough-like texture that’s both hearty and satisfying. Serve this versatile Amala with your favorite low sodium soups like Ewedu or Okra for an authentic, guilt-free Nigerian dining experience. Whether you’re health-conscious or simply exploring the vibrant world of African cuisine, this recipe is a delicious and nourishing choice.
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Recipe Information
Ingredients
- 2 cups Yam flour (Elubo)
- 4 cups Water
Instructions
Begin by boiling 4 cups of water in a medium-sized pot over medium heat. Make sure the water is brought to a rolling boil before proceeding.
Once the water is boiling, reduce the heat to low. This is important to prevent lumps from forming as you incorporate the yam flour.
Gradually add the 2 cups of yam flour into the boiling water. Use a wooden spatula or a thick wooden stick, traditionally called an omorogun, to mix the yam flour into the water. Stir continuously while adding the flour to prevent lumps from forming.
Continue stirring vigorously for about 5-10 minutes. As you stir, the mixture will thicken and begin to pull away from the sides of the pot, forming a smooth, dough-like consistency. Ensure there are no lumps; the texture should be uniformly smooth.
If the mixture gets too thick or you prefer a softer consistency, you can add a small amount of hot water. Gradually mix it in until you reach the desired texture.
Once cooked, remove the pot from heat. Use the wooden spatula to fold and smooth out the Amala one last time before transferring it to a serving dish.
Serve the Low Sodium Amala immediately with your choice of low sodium soup or stew. It pairs excellently with traditional Nigerian soups like Ewedu or Okra.
Nutrition Facts
Calories |
1835 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.5 g | 3% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 79 mg | 3% | |
| Total Carbohydrate | 415.5 g | 151% | |
| Dietary Fiber | 27.0 g | 96% | |
| Total Sugars | 0.0 g | ||
| Protein | 20.5 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 143 mg | 11% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 4080 mg | 87% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
