Eba (Golden Garri Swallow)

How to Make It

1. 1

   Boil Your Water

   Pour 300 ml of clean water into a small pot or kettle and bring it to a full, vigorous boil over high heat. Do not add garri to water that is merely hot — it must be at a rolling boil to cook the garri properly and achieve the right firm, stretchy texture.

   Tip: In Nigerian homes, a kettle is often used to boil the water separately and then poured directly into a bowl or pot for stirring. Either method works perfectly.
2. 2

   Add the Garri Gradually

   Once the water is at a full boil, reduce the heat to low if using a pot on the stove, or pour the boiling water into a sturdy heatproof bowl. Slowly pour the measured 120 g of garri into the centre of the boiling water in a steady stream, allowing it to mound gently on top. Do not stir immediately — let it sit and absorb the hot water for 30 to 45 seconds.

   Tip: Adding the garri gradually and letting it sit first prevents lumping and makes stirring much easier. For a softer eba suitable for elderly individuals or children, use slightly more water — up to 320 ml.
3. 3

   Stir and Work the Eba

   Using a long wooden spoon or an eba stirrer (orogun), begin stirring the garri firmly and continuously, folding and pressing it against the sides of the pot or bowl. Work quickly and with some force to incorporate all the garri evenly into the water. Continue stirring for 1 to 2 minutes until the eba comes together as one smooth, firm, lump-free mass with no dry pockets of garri visible.

   Tip: If the eba feels too stiff, add one tablespoon of boiling water at a time and continue working it in. If it feels too soft or sticky, sprinkle a small amount of dry garri on top and stir it in to firm it up.
4. 4

   Shape and Serve

   Wet your hands lightly or use a moistened spoon to mould the eba into a smooth, rounded ball or dome shape directly in the bowl or on a plate. Eba is served immediately while hot and firm, alongside a nutritious Nigerian soup such as okra soup, egusi soup, or bitter leaf vegetable stew. For clinical nutrition purposes, pair with a protein-rich, vegetable-dense soup to balance the meal.

   Tip: A single clinical serving of eba is 120 g of dry garri (roughly one rounded cup). For diabetes or weight management, reduce to 80–100 g per serving and increase the vegetable and protein content of the accompanying soup significantly.
5. 5

   Clinical Nutrition Note

   Eba is a high-carbohydrate, low-protein, low-fibre swallow with a moderate glycaemic index due to the fermentation process of garri. For individuals managing diabetes, hypertension, or weight, portion control is essential — limit eba to one small wrap per meal and always pair it with a soup rich in vegetables, legumes, or lean protein such as fish, chicken, or beans to slow glucose absorption and improve satiety.

   Tip: Patients on kidney health protocols should avoid large portions due to the high potassium content of cassava. Always consult your dietitian for personalised portion guidance.