Gbegiri is the traditional sister to Ewedu and second in command to amala in Southwest Nigeria. But, aside from the traditional acclaim of gbegiri in the world of Amala, there is way more spice to this food than meets the eye. Truth is, this is one of the most indulgent guilty pleasures you can have, especially on a weight loss journey.

Beans is always a great meal but is often scary due to the negative effects of eating boiled beans. And when we talk of negative effects, let’s just say, ‘fart’. Beans are often avoided because of the flatulence and a lot of people suffer from eating beans. Unfortunately, it’s a loss of great proportions, but can be easily remedied.


Nutritional Content/ Value of Gbegiri Soup


Nutrition Facts

Servings Per Recipe: 4

Serving Size: 1 serving

Amount Per Serving

Calories 348.0
Total Fat 20.8 g
Saturated Fat 4.2 g
Polyunsaturated Fat 4.1 g
Monounsaturated Fat 10.3 g
Cholesterol 56.3 mg
Sodium 405.6 mg
Potassium 736.2 mg
Total Carbohydrate 17.7 g
Dietary Fiber 5.7 g
Sugars 2.7 g
Protein 23.1 g


Vitamin A 20.4 %
Vitamin B-12 237.5 %
Vitamin B-6 25.6 %
Vitamin C 12.4 %
Vitamin D 0.0 %
Vitamin E 8.9 %
Calcium 4.0 %
Copper 12.9 %
Folate 18.4 %
Iron 17.0 %
Magnesium 29.2 %
Manganese 16.9 %
Niacin 30.9 %
Pantothenic Acid 9.0 %
Phosphorus 29.9 %
Riboflavin 22.7 %
Selenium 58.0 %
Thiamin 16.8 %
Zinc 9.4 %





             Nutritional Benefits of Gbegiri Soup

  • The low glycemic index(less than 40!) means that there is less breakdown of sugar into glucose which will increase blood sugar level.
  • High fibre content that keeps you fuller and makes you eat less.
  • Low fat, low sugar, zero refined sugars, and high protein with enough energy.
  • Beans are rich in trace minerals such as magnesium, phosphorus, and copper which are great for the heart and other metabolic functions.
  • They keep you fuller for longer without much weight gain.
  • Beans are the richest and most affordable source of vegetable protein
  • Beans are just really great and healthy food, and did I mention beads are CHEAP? What more do you want?


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