The dark Yoruba swallow made from yam flour — indistinguishable from Yoruba identity, eaten with ewedu and gbegiri in the quintessential Yoruba meal.
Amala is Yoruba identity in food form. 'I want amala' is not a food preference — it is a cultural statement. For Yoruba diaspora communities in America, access to good amala is a measure of how well the community has recreated home.
Amala from elubo (yam flour) has a lower glycemic index than cassava-based swallows (fufu, eba) because true African yam (Dioscorea) has more fiber and resistant starch than cassava. The dark color of amala comes from the tannins in the dried yam skin — these tannins have antioxidant properties. Dioscorea contains diosgenin — a phytosterol with potential hormonal benefits (used in synthesis of progesterone). Combined with ewedu (jute leaf, high in minerals and mucilage) and gbegiri (bean soup, high in protein), amala completes a nutritionally excellent Yoruba meal.
Add elubo powder to boiling water gradually while stirring vigorously, similar to eba. Stir over heat until smooth and elastic. Serve with ewedu, gbegiri, and beef stew — the classic Yoruba trio.
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