Recipes · Nigerian · Side Dishes
Amala (Yam Flour Swallow)
One serving has 250 kcal and 5 g protein, and at least a fifth of a woman's daily need of pyridoxine (42%). Ready in 20 minutes.
- Preparation: 5 min
- Cooking: 15 min
- Makes: 1 serving (220 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 70 g Yam flour
- 150 g Water
- 0.3 g Salt
Method
- Bring the water to a boil in a saucepan.
- Sprinkle in the yam flour (elubo; potato starch stands in here) while whisking briskly to prevent lumps; real amala is a dark brown from the dried yam flour, so this version will be paler but has the same stretchy texture.
- Reduce the heat and stir vigorously with a wooden spoon for 6-8 minutes until it turns into a smooth, stretchy, stiff dough.
- Wet your hands and shape the hot dough into a smooth ball.
- Serve warm alongside a soup such as ewedu or egusi soup.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 250 kcal | 12% |
| Carbohydrates | 58.2 g | |
| Water | 154 mL | |
| Fiber | 4.1 g | 14% |
| Protein | 4.8 g | 10% |
| Tryptophan | 0.08 g | |
| Threonine | 0.2 g | |
| Isoleucine | 0.21 g | |
| Leucine | 0.3 g | |
| Lysine | 0.29 g | |
| Methionine | 0.07 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.22 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.25 g | |
| Histidine | 0.12 g | |
| Fat | 0.24 g | |
| Monounsaturated | 0.01 g | |
| Polyunsaturated | 0.11 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.08 g | |
| Saturated | 0.06 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 50.1 mg | 5% |
| Copper | 0.15 mg | 17% |
| Iron | 0.97 mg | 5% |
| Magnesium | 47 mg | 15% |
| Manganese | 0.22 mg | 12% |
| Phosphorus | 118 mg | 17% |
| Potassium | 701 mg | 15% |
| Selenium | 0.77 µg | 1% |
| Sodium | 161 mg | |
| Zinc | 0.39 mg | 5% |
| Thiamin (vitamin B1) | 0.16 mg | 15% |
| Riboflavin (vitamin B2) | 0.04 mg | 4% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.33 mg | 7% |
| Pyridoxine (vitamin B6) | 0.54 mg | 42% |
| Folate (vitamin B9) | 17.5 µg | 4% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 27.6 mg | 7% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 2.7 mg | 4% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.18 mg | 1% |
| Vitamin K | 0 µg | 0% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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