Gbegiri Nigerians beans soup from the Yorubas.

There are so many fund memories of Gbegiri soup from growing up years. This soup Is a cuisine traditional to the Yoruba people especially those from the hintern land that we call ára òke.

Gbegiri is so popular that the food vendors around will not be patronized unless there is Gbegiri on the menu and tasty as well. In my earlier age we had the experience of a particular Gbegiri soup menu served with tuwo corn flour swallow that we buy from a woman selling it at a corner on our street.

Because this particular recipe is seen as a light food for supper it is sold in the evening. So mostly in the evening people are seen going to buy their as takeaway. Those days in the estate we lived a woman sold Tuwo in buka ,most evening as I could recollect my grandmother would send me and my cousin to the Tuwo buka for some evening Tuwo.

The reason this recipe is favoured in the evening as supper is becauseof the method of preparation of the Tuwo which makes it almost a semi swallow just like puree form. So soft and easy to digest in the bowel. And the Gbegiri soup also add to ease of digestion. The method of preparation of  this recipe at home in Nigeria is a little bit different from the way it can be prepared in the diaspora. For instance Akaun is used to make the soup so as to soften the beans and make it puree form. And akaun is added to the Tuwo to make it soft too and not thick or lumpy. Because Potash ( Akaun ) is found to have adverse effects on health after long consumption that is why baking soda is a more healthier alternative to Akaun usage. Some cooking vegetable oil can also be added and a little bit of salt, the oil and salt add some flavour and taste and also prevent lumpiness in the Tuwo puree. 

Local condiments like locust beans or Ogiri can be used to prepare Gbegiri and if you have a clear stock broth it also adds to the flavour making it more delicious. You can add beef or goatmeats in the soup.

One thing I forgot to mention is the fact that the real local Gbegiri is cooked with cow cartilage and bone marrow which was called Bogo then.

Little did we know then that it was of actually good nutritional significance because to most people only poor people eat such because they couldn’t afford beef. 

Bone marrow is the soft mushy stuff inside the bone and are known to be a delicacy in many cuisine worldwide. Though contains about 93.5% of fat but also other nutritional benefits constituent too. This includes better red blood cells production, building good immunity ,repairing damage tissue,helps with digestion and fights cancer cells. Bone marrow contains Myeloid and Lymphoid stem cells that are responsible for building immunity,assist in blood clot and providing oxygenation to the cells. It contains collagen a protein rich substance that repairs worn out tissue ,heals wound better, prevent blending gum in the body. 

Decades of studies have shown that there exists in bone marrow which was called “Akyl glycerol ”  responsible for the normalization of white blood cells production . There are two types of this marrow from the animals some are very fatty and hard and the other which is more predated is fatty though but not solid rather mushy almost bright pinkish with a shade of yellow. 

Serves:8

Recipe Preparation Time:1:30 mins

Cooking Time:45 minutes 

Cooking Temperature: Medium 


                  INGREDIENTS 

  • Dry Brown beans         250 g (peeled)
  • Stock broth           400 ml
  • Red Palm oil          200 ml
  • Salt                          2 tsp (divided)
  • Aadun seasoning  1 tbs
  • Onions                    2 bulb(chopped)
  • Dry Chili pepper   1 tsp
  • Baking soda          1 tsp (divide)
  • Locust beans         1 tsp
  • Corn flour              100 g 
  • Vegetable oil         1 tbs

 

                                     Recipe  Preparation and Cooking                          Instructions .

  • Soak the dry beans for 10 minutes and drain and then start rubbing the beans between both palms to remove the coat as soon as the peels are getting much in the beans rinse the peels away and continue peeling and rinsing until the beans is clean.
  • Pour the beans in a pressure pot add sliced onions and baking soda then and start cooking till the beans is very soft and pureed. 
  • Set a cooking pot on the cooker under medium high heat pour in the the stock broth add the locust beans ,the chili, seasoning powder and some onion slices and cook for 20 minutes 

  Add the the prepared  pureed beans from the pressure pot to the stock mix and stir well then add Palm oil, the goat meats and stir again and taste for salt .

  • Cooking for 15 minutes before putting out the cooker.
  • In a small pot bring to water of about 300 ml to boil add 1/4 of teaspoon of baking soda to the water add the tablespoon vegetable oil  in the boiling water. Then in in small bowl pour the corn flour and add some water to make a paste. 
    Then pour in boiling water and start turning with a wooden spoon reduce the heat to minimum and leave for 5 minutes.
  • Serve the Tuwo meal in a porcelain serving bowl and the Gbegiri soup on the side.
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