Some Healthy Thickening Agents Used In Nigeria

Nigerian traditional soups are usually used to eat starchy pastes and there are so many of them. Most of them are usually named after the thickening agent or vegetable that is used in preparing them.

The basic ingredients that are used in cooking Nigerian soups are;

• Pepper; habanero, jalapeno, bell, bonnet, scotch, Nsukka, etc
• Palm oil
• Seasoning agents like crayfish, iru (locust beans) dawadawa, ogiri etc
• Onion
• Beef, fish, innards, snails and other fish sources
• A thickening agent and/or vegetable

Most of the thickening agents that are used have mucilaginous properties, meaning that they are good sources of soluble fiber. Some also have insoluble as a component. Fiber is an important nutrient that is lacking in most refined food products that are sold. Read here about the importance of fiber in the diet.

Below are some of the thickeners that are used in cooking in Nigeria:

1. Ogbono are the seeds of African bush mangoes that are called Irvingia gabonensis botanically. The seeds are ground to a powder and are popularly used.  Read here for more about the health benefits of Irvingia gabonensis.
2. Okra is the mucilaginous fruit pod of lady fingers that is called Abelmoschus esculentus botanically. It is called ila in Yoruba. Read here for more about benefits offered by okra.  Young and tender Okra leaves are also used and they are mucilaginous too.
3. Ewedu is the Yoruba name of the  mucilaginous leaf of jute plant that is botanically called Corchorus  olitorius. Read here for more on ewedu health properties.
4. Achi seeds are from the tree called Brachystegia nigerica/eurycoma.
5. Ofor seeds are from the plant that is called Detarium microcarpon.
6. Baobab leaves are mucilaginous and are from Adansonia digitate. It is called ose in Yoruba and
   
   kuka in Hausa. Read here about the benefits of baobab leaves.
7. Groundnut and peanuts are the seeds of Arachis hypogaea. They are called epa in Yoruba, Read here for more about groundnuts.
8. Egusi are melon seeds from Citrullus colocynthis.
   
9. Gwewia venusta/mollis is the botanical name of a plant that has mucilaginous properties. It is called ila oko or lakolako in Yoruba. The stem bark, buds and flowers are used in different parts.
10. Usu, isu and isuo are the Igbo names of the sclerotium of the king tuber mushroom that is known botanically as Pleurotus tuber-regium. Read here about the benefits of usu.
11. Cissus polpunea produces a mucilaginous thickener from its stem bark. It is called okoho by the Idoma people of Benue State. Read here for more about the benefits of okoho.
12. Genger is the Tiv name for the calyx of Bombax costatum which is mucilaginous. 
13. Cocoyam is called Colocasia esculentum. It is called ede in Igbo and koko in Yoruba.
    
    
    
14. Akparata is the Igbo name of the bean seeds of African Mahogany. They are mucilaginous. They are called apa-igbo or apa in Yoruba. It is called Afzelia Africana botanically.
15. Mucuna slonei/flegellipes is the botanical name of horse eye bean plant whose seeds are ground and used as thickeners in Nigeria. They are known locally as ukpo or abachi in Igbo and yerepe in Yoruba.

Good nutrition is one of the keys to good health. In Africa, our traditional meals are very healthy because they are usually used in their raw forms or with minimal processing. Good food makes good medicine!

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