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How to Make Weight-Loss Friendly Amala and Abula (Gbegiri, Ewedu & Omi Obe)

ByDarmiey
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Amala with Abula

Abula is a rich, soul-satisfying Yoruba soup made up of Gbegiri (bean soup), Ewedu (jute leaves), and Omi Obe (red stew), often served with Amala,. Traditionally, it’s hearty and high in oil and fatty cuts of meat. But what if I told you you can enjoy this meal in a lighter, more balanced way without losing any of its flavor? While it looks complex, each part is simple once you break it down. In this post, I’ll walk you through each one and show you how I plate it all together for a balanced, traditional, and absolutely delicious dish.

In this recipe, I’ve made a weight-loss friendly version of Abula by:

  • Using less oil in my gbegiri and omi obe
  • Choosing lean proteins like fish and brown ponmo over heavy meats
  • Incorporating fiber-rich ingredients like beans and ewedu
  • Keeping Amala as the main carb source, which is naturally gluten-free and filling
  • Including fermented locust beans (Iru) for gut health

This is not just comfort food, it’s a nutritionally balanced meal:

  • Amala = Carbohydrates + Gut-Friendly Fermented Flavor
  • Gbegiri = Plant-based Protein and Fiber
  • Ewedu with Iru = Leafy Greens + Gut-Friendly Fermented Flavor
  • Omi Obe with Fish & Ponmo = Lean Animal Protein

Everything comes together in one beautiful plate that’s deeply satisfying, culturally rich, and aligned with your wellness goals.

Recipe 1: Amala

Amala (Yam Flour Swallow)

Amala is a traditional Nigerian swallow made from fermented yam flour (elubo). It’s smooth, slightly stretchy, and typically served with soups like ewedu, gbegiri, and omi obe. In this version, I portioned it for weight loss, with just enough to satisfy and still keep things balanced. Each 125g serving contains about 125 calories.
Print Recipe
Cook Time 10 minutes
Course: dinner, lunch, Main Course, Side Dish
Cuisine: Nigerian, West African, Yoruba
Calories: 125
Ingredients Method

Ingredients
  

  • Elubo
  • 1.5 cups Water

Method
 

  1. Boil water.
  2. Take out half cup of the water and reduce the heat.
  3. Add elubo (yam flour) to the water and mix thoroughly to form a smooth dough, pressing it to the sides of the pot.
  4. Add back the reserved water, cover and let it cook briefly.
  5. Mix again until smooth and stretchy.

Recipe 2: Ewedu

Ewedu (Jute Leaf Soup)

Ewedu is a slimy, nutrient-rich soup made from jute leaves. It is cooked simply with iru (fermented locust beans) and salt, keeping it light and gut-friendly. It’s high in fiber and iron, and adds a silky, nutritious layer to any traditional Nigerian meal, especially Amala. This version makes 8 servings at just 41 calories each.
Print Recipe
Cook Time 5 minutes
Servings: 8
Course: Side Dish, Soup
Cuisine: Nigerian, West African, Yoruba
Calories: 41
Ingredients Method

Ingredients
  

  • 400 g minced jute leaves
  • 1 oz iru fermented locust beans
  • Salt to taste

Method
 

  1. Add all ingredients to a pot.
  2. Let it come to a boil.
  3. Adjust for seasoning.
  4. Turn off the heat.

Recipe 3: Gbegiri

Gbegiri (Bean Soup)

Gbegiri is a smooth, earthy soup made from peeled brown beans, lightly seasoned with palm oil, ground crayfish, onions, and habanero pepper. It’s rich in plant-based protein and fiber, and is a key component of the Abula platter. This is how my mom made it growing up and I didn't have to make any adjustments to make it weightloss friendly.
Print Recipe
Servings: 6
Course: Side Dish, Soup
Cuisine: Nigerian, West African, Yoruba
Calories: 94
Ingredients Method Notes

Ingredients
  

  • 0.5 cups brown oloyin beans
  • 1 small onion
  • 1 habanero pepper
  • 1 tbsp palm oil
  • 1 oz ground crayfish
  • Chicken bouillon and salt to taste

Method
 

  1. Peel the skin off the beans and discard the chaff.
  2. Add to a pot with the onion, habanero and some water, cook till very soft and mushy.
  3. Blend until smooth and return to pot.
  4. Add oil, crayfish, and seasoning to taste.
  5. Loosen with water if too thick.

Notes

You can make the gbegiri as thick or loose according to your personal preference, but note that it thickens up as it cools.

Recipe 4: Omi Obe

Omi Obe (Nigerian Red Pepper Stew with Fish & Ponmo)

Omi Obe is a flavorful Nigerian red stew made with blended red bell peppers, tomatoes, habanero, and onions. This version is lightened up with a mix of palm and vegetable oil, lean fish, ponmo (cow skin), and a homemade low-fat meat stock. It’s protein-packed, rich in antioxidants, and pairs perfectly with traditional Yoruba dishes like Amala, Ewedu, and Gbegiri. This is the only abula component I tweaked by using less oil and lean meats.
Print Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Servings: 8
Course: Main Course, Soup, stew
Cuisine: Healthy, Nigerian, West African, Yoruba
Calories: 200
Ingredients Method

Ingredients
  

  • 495 g red bell peppers
  • 350 g roma tomatoes
  • 24 g habanero
  • 220 g onion
  • 2 tbsp palm oil
  • 1 tbsp vegetable oil
  • 8 fillets Whiting fish
  • 8 pcs Ponmo
  • Bouillon to taste
  • salt to taste

Method
 

  1. Blend tomatoes, peppers, and onions until smooth.
  2. Heat oils in a pan on medium heat.
  3. Add blended pepper mix and reduce.
  4. Add fish and ponmo.
  5. Add lean meat stock (bouillon + water).
  6. Cook until desired thickness is achieved.

🥣 How to Assemble Your Amala and Abula Plate (460 Calories Total)

To bring all the delicious components together:

  1. Start with the Amala: Spoon your portion (125g) into a bowl. This is your satisfying base of complex carbs and fermented flavor.
  2. Add Ewedu: Pour the Ewedu on one half. This is your fiber-rich, gut-friendly leafy green sauce.
  3. Add Gbegiri: On the other half, ladle the creamy Gbegiri made from brown beans. This brings plant-based protein and fiber to the mix.
  4. Top with Omi Obe: To finish building the bowl, spoon the rich red stew over everything. It’s packed with lean protein from fish and ponmo, cooked in a blend of tomatoes, peppers, and healthy oils.

💡 Nutrition Highlight

This complete Amala and Abula meal delivers a well-balanced combination of:

  • ✅ Carbohydrates (Amala)
  • ✅ Leafy greens & fermented flavor (Ewedu with Iru)
  • ✅ Plant-based protein & fiber (Gbegiri)
  • ✅ Lean animal protein & antioxidants (Omi Obe)

Total Calories: ~460 kcal

The meal is traditionally healthy, as I didn’t make too many tweaks. The Amala, Ewedu, and Gbegiri preparation is the way my mom makes them. The only thing I changed was the Omi obe by eliminating the fatty cuts of meat and reducing the oil. It’s hearty, nourishing, and weight-loss friendly, without sacrificing tradition or flavor.

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