Ghana Eba Meko and Canned Sardine Tomato Sauce

Part of our Ugali Hub — Africa's beloved staple food.

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Ghana Eba with Meko and Sardine Sauce

Easy African recipes by The African Gourmet

How to make Ghana Eba, Meko and Canned Sardine Tomato Sauce African recipe from scratch in your American kitchen.

Eba is made with cassava flour known as Garri in Ghana

Eba is made with cassava flour known as Garri in Ghana. Traditionally Eba is used as a side dish to soups and stews in Ghana and Nigeria. Cassava is known by various names, manioc, yucca, yuca, mandioca, and tapioca.

Did you know? Nearly every person in Africa eats around 176 pounds or 80 kilograms of cassava per year especially the African countries of Ghana and Nigeria.

Eba is eaten by pulling small pieces and squeezing it lightly to form a ball with the dough to scoop sauce. Use Eba in place of your fork and spoon.

Easy African food recipe, Ghana Eba Meko and Canned Sardine Tomato Sauce, made from scratch to cook in your American kitchen.

Eba Made Easy

Ingredients

• 1/2 cups garri (cassava flour)
• 1 teaspoon sea salt
• 2 cups water

Directions

1. Add boiling water in a large bowl, add salt mix ingredients together well.
2. Too much water and your Eba will be thin, too little water and the Eba is too thick.
3. Stirring constantly until thick paste forms.
4. Eba is eaten by pulling small pieces and squeezing it lightly to form a ball with the dough to scoop sauce. Use Eba in place of your fork and spoon.

Meko and Canned Sardines

Meko is a fresh tomato sauce made with tomatoes, onions and hot peppers.

Eat your homemade Eba with Meko and Canned Sardines. Meko is a fresh tomato sauce made with tomatoes, onions and hot peppers.

Ingredients

• 2 large tomatoes, chopped
• 1 onion, diced
• 1 garlic clove, diced
• 1 bell pepper, seeded and diced
• 3 hot peppers, chopped
• ¼ cup palm oil
• 1 Maggie cube
• 1 can sardines, drained

Directions

1. In a large fry pan over medium heat, warm the palm oil.
2. Add the onion and sauté until tender, about 5 minutes.
3. Add the garlic and cook until fragrant, about 1 minute more.
4. Stir in the bell peppers and cook until just beginning to brown, about 10 minutes.
5. Add the tomatoes and hot peppers and cook until the peppers are tender and the sauce thickens, about 20 minutes more.
6. Season with Maggie cube.
7. Open the canned sardines and drain the liquid, add sardines to the Meko tomato sauce and simmer 5 minutes.
8. Serve with Eba.

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Frequently Asked Questions About Ugali

What is Ugali made of?
Ugali is a traditional East African food made by mixing maize or cassava flour with boiling water until it forms a thick dough.

Is Ugali healthy?
Yes. It’s rich in carbohydrates and pairs perfectly with vegetables or fish for a complete meal.

What do you eat Ugali with?
Ugali is enjoyed with sukuma wiki, beef stew, or fish—foods that reflect each region’s local harvests.