Amala with Gbegiri, Ewedu and Stew

Hmm….Amala gloriously married to palm oil stew with Gbegiri and/or Ewedu. Goat meat peering up temptingly from the depths. Heavenly childhood memories. Deets at the jump.

See the "Cooking Procedure" Tab for the preparation steps.

Gbegiri

Core Ingredients	Total Calories
1 cup black-eyed peas aka "white beans", de -hulled	198
2 medium-sized plum tomatoes	22
2 medium-sized fresh bell peppers (tatase)	60
1 small onion (~70g)	29
2 Stock cubes	10
1.5 ladles (7.5 tbsp) Palm oil	900
1 small wrap of Iru aka fermented locust Beans/carob (1 oz)	57*
1.5 litres Water	0
Salt to taste	0
*Carob flour was the closest analogue
Total Calories in one pot of Gbegiri	1276
Serving size	1 ladle (5 tbsp)
Calories per Serving	54

 Palm Oil Stew

Core Ingredients	Total Calories
2 lb plum tomatoes (~7.5 medium tomatoes)	165
100g fresh chilli peppers	40
2 medium size onions (~100 g each)	92
I small tin of tomato paste (~2tbsp)	25
150 ml palm-oil (~10 tbsp or 2 ladles)	1200
Salt/seasoning to taste	~0
Total Calories in one pot of Palm Oil Stew	1522
Serving size	1 ladle (or 5 tbsp)
Calories per Serving	297

Stand-Alone Ingredients	Total Calories
9 medium pieces of Veal (goat meat), ~1 oz each 2 dried shawa aka kippered herring, (~3 oz)	498 186

Notice how many more calories per serving in the palm oil stew, even though the total overall calories are fewer? That’s because the gbegiri has much more water than the stew, thereby has greater dilution of the fattening power in our beloved palm oil.

The lowest calorie member of this Yoruba trio is ewedu ‘soup’, with only 19 calories per serving as shown below

Core Ingredients	Total Calories
1 med. bunch of Ewedu aka Corchorus/jute leaf (~350g when plucked)	119
1 stock cube	5
1 small wrap of Iru (1 oz)	57
1 litre of Water and salt to taste	~0
Total Calories in one pot of Ewedu Soup	181
Serving size	1 ladle
Calories per Serving	19

Your tripartite dinner can therefore be

Two ladles of ewedu        - 38 Calories

½ ladle of palm oil stew - 149 Calories

1 ladle of gbegiri               - 88 Calories

2 pieces of goat meat     - 110 Calories
½ piece of shawa              - 47 Calories

½ wrap of amala               - 88 Calories

                                Total   - 520 Calories

If you ditch the amala (reduce carb content), you’ll be down to the meal target of +/-400 calories.