Abacha (African Salad): Health Benefits, Side Effect, And Lot More

Abacha is a native delicacy that originated from the Eastern part of Nigeria. It is popularly called African salad in English. This delicacy is nutritious and mostly enjoyed by the Igbos.

It is served in Igbo land during coronations, traditional marriage, festivals, etc.

It is also enjoyed as snacks by many.

To Abacha lovers, they enjoy the food so well that they feel anyone that has not tried it is missing a lot. The food is not cooked just like salad and it is 100% African made that’s why it is popularly called “African salad”.

Most Africans tend to enjoy more of westernized food than African dishes made from the roots which have been proven to be more delicious and healthy.

Abacha is made using dried cassava which is cut into pieces.

Abacha (African Salad) Nutrition

Abacha contains some vital nutrients such as

• sodium
• calcium
• potassium
• magnesium
• iron
• zinc etc.

Abacha contains nutrients that are equal to other ingredients used in cooking such as crayfish, egg, stockfish, and most times garden egg is added to it.

This meal contributes about 19 percent energy, 23 percent protein, 21 percent fiber, 51 percent iron, 30 percent phosphorus, 36 percent zinc, and many others.

For a healthy balanced diet, it is advisable to eat Abacha with other foods.

How To Make Abacha (African Salad)

There are many ways to make this salad whichever way you choose to prepare it, it will still come out delicious but the more the ingredients, the more nutritious it becomes.

It can be more or less depending on the quantity you want but for the cause of this study we are using the following recipe

• 300g of Abacha (dry cassava cut into narrow pieces)
• 100g of ukpaka or ugba
• 200ml of palm oil.
• 2 tablespoon of grounded crayfish
• 1 teaspoon grounded calabash nutmeg (Ehuru) this is optional
• 1 teaspoon grounded potash
• seasoning cube, 2 medium onions
• pepper and salt to taste
• 1 teaspoon ground Ehuru (calabash nutmeg) (optional)
• neatly diced garden egg leaves (you can use utazi or spinach leaves as an alternative)
• cooked cow skin or kpomo or dry fish

How it is prepared

Boil the kpomo (add seasoning) then dice the kpomo into small pieces.

Soak your dry fish ( Shrimps), stockfish, Shrimps in hot water, or boil a bit to soften them cut the dry fish and stockfish into pieces and fry. Then set aside for later use

Soak the potash in water for some minutes to dissolve, then sieve out the liquid.

Rinse the ugba in warm water and cut it into pieces. Then set aside for later use.

Put the dry Abacha in bowl, pour hot water on it allow to soak for about 2 minutes. Then sieve out the liquid.

Slice one onion into rings and dice the other onion into a box shape

Now everything is set for preparation!

Step 1

Pour palm oil into a pot add the potash liquid and stir until it becomes yellowish and a thick paste.

Step 2

Add the pepper, sliced onion, grounded calabash nutmeg, crayfish, ogiri, seasoning cube. Stir thoroughly till everything blends together and well combined.

step3

Put the pot on the fire (low heat) add the Abacha and mix very well. Turn off the heat when Abacha is warmed up

Note: Do not overheat the Abacha or leave too long on the heat in order not to end up with Abacha portage

Step4 

Add ukpaka, sliced garden egg, cooked dried/ stockfish, and kpomo. Mix everything thoroughly and lastly, add the sliced leaves.

Your Abacha/ African salad is ready. Garnish with the sliced onion ring and enjoy your meal.

Health Benefits of Abacha (African Salad)

1. It is highly desirable by patients with digestive issues because it contains high sucrose and its free of gluten.
2. Garden egg leaves that are used in making the salad are very rich in antioxidants, ascorbic acid, and calcium. The ukazi leaf is a dietary fiber and it’s good for digestive health.
3. Ugba or ukpaka contains protein the same way as meat and fish do in food. It also makes the dish more palatable.
4. It makes the bone strong and protects it from damage
5. It enables the circulation of blood
6. It encourages bowel movement and prevents constipation
7. It prevents diseases such as cancer, heart disease, blindness and promotes good vision.
8. It is rich in vitamin C (from the vegetable.)

Read Also; Amazing Facts About Garden Egg And How To Prepare Garden Egg Sauce 

Does African Salad Aid Weight Loss?

Although Abacha contains high fiber which makes you feel full after eating little, it also contains calories of about 380. Food that contains that much calories cannot aid weight loss therefore eat it with caution.

Is Abacha Good For Pregnant Women?

Abacha without potash is good and healthy for pregnant women. Potash is from limestone and it is capable of causing miscarriage during pregnancy. Therefore pregnant women that crave Abacha, should eat the one that is prepared without potash. In conclusion, Abacha made with potash is not good/healthy for pregnant women.

Caution/Side effect of Abacha

Those preparing the dish (African salad) should be cautious of general hygiene as the food can be contaminated during preparation due to unhygienic handling and this can lead to stomach upset, diarrhea, vomiting, etc.

Abacha (African Salad): Health Benefits, Side Effect, And Lot More

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Raphael Okhueleigbe

Raphael Osas Okhueleigbe is a Blogger, Content creator, Agricultural Economist, Resource manager, and the founder of greener health.

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