Nigerian Black-Eyed Pea Wrap with Ugba and Crayfish (Abacha-Style Protein Wrap)

How to Make It

1. 1

   Soak and Cook the Black-Eyed Peas

   Rinse 300g of black-eyed peas and soak in cold water overnight or for at least 4 hours. Drain, then boil in fresh unsalted water for 35–45 minutes until soft but not mushy. Drain and set aside. Avoid over-salting the cooking water to keep sodium low.

   Tip: Adding a small piece of ginger to the boiling water reduces flatulence and enhances digestibility — ideal for gut-health management.
2. 2

   Prepare the Nigerian Flatbread

   In a large bowl, combine 300g whole wheat flour with 2g salt and 15ml groundnut oil. Gradually add 150ml warm water and knead into a smooth, pliable dough for 8–10 minutes. Divide into 4 equal balls and rest under a clean damp cloth for 10 minutes. Roll each ball into a thin round (about 20cm diameter) on a lightly floured surface. Cook each flatbread on a dry, medium-hot cast iron pan for 1–2 minutes per side until lightly charred spots appear.

   Tip: Whole wheat flour keeps the glycaemic index lower than refined flour, making this wrap suitable for diabetic management.
3. 3

   Make the Ugba-Bean Filling

   Heat 10ml palm oil gently in a pan over low-medium heat. Add the sliced red onion and sauté for 2 minutes until softened. Add diced tomatoes and sliced tatashe and cook for 4–5 minutes until slightly broken down. Stir in the ground crayfish, ehuru, uda, and scotch bonnet pepper. Add the rinsed ugba and cooked black-eyed peas, folding gently to combine everything without mashing the beans. Cook together for 3–4 minutes. Remove from heat and squeeze in fresh lemon juice.

   Tip: Rinsing ugba well before use significantly reduces its natural sodium content — critical for hypertension and kidney-health management.
4. 4

   Add Fresh Greens

   Remove the pan from heat completely before folding in the shredded utazi leaves and sliced cucumber. The residual warmth will soften the utazi slightly while preserving its beneficial bitter compounds and the cucumber's crunch and water content.

   Tip: Utazi leaves contain antioxidants and have traditionally been used in Nigerian medicine to support blood sugar regulation — an excellent functional food addition.
5. 5

   Assemble the Wraps

   Lay each warm flatbread flat on a clean surface. Spoon a generous portion of the black-eyed pea and ugba filling down the centre of each flatbread, leaving about 3cm border at each end. Fold the bottom up, then fold both sides inward and roll firmly to close. Serve immediately seam-side down.

   Tip: For meal prep, wrap each assembled wrap tightly in parchment paper and refrigerate for up to 2 days. Reheat gently in a dry pan — avoid microwaving as it can make the flatbread rubbery.
6. 6

   Plate and Serve

   Serve the wraps whole or sliced diagonally to reveal the colourful filling. Accompany with a small side of fresh zobo (hibiscus) drink without added sugar, or chilled cucumber water for a complete, hydrating, low-glycaemic meal.

   Tip: For lactating mothers or those on a highprotein plan, add a tablespoon of ground crayfish on top as a garnish for extra calcium and protein boost.