Low Sodium Amala
Discover the wholesome simplicity of Low Sodium Amala, a lighter take on the beloved Nigerian classic. Made with just two ingredients—yam flour (elubo) and water—this recipe offers a heart-healthy alternative without sacrificing the signature smooth, stretchy texture that makes amala so iconic. With a quick prep time of only 5 minutes and easy step-by-step instructions, this dish is perfect for busy weeknights or nutritious family meals. Pair it with your favorite low-sodium Nigerian soups like Ewedu or Okra for an authentic and satisfying experience. Whether you’re looking to reduce your sodium intake or explore traditional West African flavors, Low Sodium Amala delivers a deliciously smooth and guilt-free bite!
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Ingredients
- 2 cups Yam flour (Elubo)
- 4 cups Water
Directions
Step 1
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.
Step 2
Once the water is boiling, reduce the heat to low. This is important to prevent lumps from forming as you incorporate the yam flour.
Step 3
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.
Step 4
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.
Step 5
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.
Step 6
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.
Step 7
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
| Serving size | (1460g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1835 |
| Total Fat 2.5g | 0% |
| Saturated Fat 0.5g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 78.8mg | 0% |
| Total Carbohydrate 415.5g | 0% |
| Dietary Fiber 27g | 0% |
| Total Sugars 0g | |
| Protein 20.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 142.6mg | 0% |
| Iron 4.5mg | 0% |
| Potassium 4080mg | 0% |
Source of Calories