When it comes to superfoods, many think of trendy items like chia seeds or kale. However, there’s a lesser-known gem that’s packed with nutrition and flavor: the African locust bean. Known as "iru" in Nigeria, these beans are a staple in West African culture, offering both health benefits and unique taste.
The African locust bean comes from the African locust bean tree, which grows in places like Nigeria, Senegal, and Ghana. The beans are harvested from pods, and after processing, they’re ready for culinary use or for extracting their health benefits.
African Locust Bean Tree
What is Dawadawa?
Dawadawa, also known as iru, ogiri, or sumbala in various West African countries, is a local, aromatic seasoning widely used in soups and stews. It’s made from the fermented, dried seeds of the African locust bean.
The Yoruba people in Nigeria classify it into two groups: Iru Woro, commonly used in stews, and Iru Pete, used in ewedu and egusi soup.
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For many, dawadawa is the queen of all fermented foods. The deep umami from its fishy, fermented flavor means that a little goes a long way. It shines in seafood dishes and gives a big boost of flavor to plant-based dishes.
Traditional procedure of Locust Bean molasses production
Traditional Uses of the African Locust Bean Tree
Locust beans grow on the Parkia biglobosa tree, which thrives from the Atlantic coast of Senegal through southern Sudan and into northern Uganda. The tree is highly versatile, with various parts being edible and used in different ways:
- Bark: Rich in tannins and used for tanning hides.
- Pods: Boiled pods are used to dye pottery black.
- Leaves: Can be used in soups and stews.
- Fruit Pulp: Rich in carbohydrates, eaten raw, or mixed with water as a sweet and refreshing drink.
- Seeds: Fermented to make a condiment for seasoning sauces and soups.
The ground seeds are sometimes mixed with moringa leaves to prepare a sauce and are also used to make doughnuts. Roasted seeds serve as a coffee substitute known as Sudan coffee or café nègre. The leaves are also used to wrap moimoi, a Nigerian steamed bean pudding.
The seeds are commonly used as animal feed for livestock and poultry, and the young flower buds are added to mixed salads.
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Top 8 Benefits of EATING and COOKING with Dawadawa (African Locust bean). African cooking recipes
Health Benefits of the African Locust Bean
The African locust bean isn’t just a culinary wonder; it also has numerous health benefits and valuable nutritional properties.
The seeds, leaves, and bark of the African locust bean tree have been traditionally used in West African communities to treat conditions such as malaria, diabetes mellitus, infections, and inflammatory diseases.
Here are some specific health benefits:
- Bone Health: The calcium content in locust beans is essential for maintaining strong and healthy bones.
- Digestive Health: The fiber in locust beans supports regular bowel movements and a healthy gut microbiome. It can also heal diarrhea, which is a gastrointestinal disorder with the symptoms of frequent watery bowel movements. Eating a good amount of African locust beans can improve digestion.
- Balanced Blood Sugar Levels: The fiber in locust beans helps regulate blood sugar levels by slowing down the absorption of glucose. Recent studies suggest that locust beans may have potential benefits for individuals managing diabetes. Locust bean gum may also help decrease blood sugar levels by limiting the body’s absorption of carbs and sugars in food.
- Blood Pressure Regulation: African locust beans can assist in maintaining healthy blood pressure levels.
- Cholesterol Reduction: African locust beans can help reduce cholesterol levels, promoting better cardiovascular health. Cholesterol can cause blockage within the blood vessels thereby reducing the flow of blood to the heart which will definitely lead to heart issues.
- Fever Reduction: Consuming a good amount of African locust bean can reduce fever.
- Weight Management: African locust beans can aid in weight management. Underweight is not healthy and vice-versa which is sometimes not easy to be normal weight or just gain weight for underweight.
- Wound Healing: It can be used to treat ulcer wounds internally by eating the beans as well as external wounds.
- Phytochemicals: Locust beans contain various phytochemicals, such as tannins and flavonoids, which have potential health benefits.
- Satiety and Craving Reduction: Locust beans' unique flavor profile can help satisfy taste buds, potentially reducing cravings for less healthy, high-calorie foods.
The main processes and products obtained from the Locust Bean fruit
Locust Bean Gum: A Versatile Food Additive
Locust bean gum, also called carob gum, is a natural thickener extracted from the seeds of the carob tree, similar to the cacao plant. It is a fine white powder with a mildly sweet and subtle chocolate taste. It is commonly added to packaged foods and has many uses in cooking and food manufacturing.
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Locust bean gum is made of indigestible fiber called galactomannan polysaccharides, giving it the ability to turn into a gel in liquid and thicken foods. It comprises mostly carbs in the form of fiber but also contains some protein, calcium, and sodium.
It is most commonly used as a thickener in food production, particularly in natural or organic foods free of highly refined ingredients. Despite its name, locust bean gum is vegan-friendly.
Benefits of Locust Bean Gum
- High in Fiber: Aids in softening stool and reducing constipation. Soluble fiber is also thought to be heart-healthy.
- Helps with Reflux in Infants: Thickens infant formulas, preventing them from rising back into the esophagus. Slows gastric emptying, reducing intestinal issues and reflux in babies.
- May Lower Blood Sugar and Blood Fat Levels: Some studies suggest that locust bean gum supplements may help reduce blood sugar and blood fat levels.
Potential Downsides
Locust bean gum is generally a safe food additive with few side effects. However, some people may be allergic to it, experiencing asthma and breathing issues. Premature infants may also experience health issues if formula thickened with locust bean gum is incorrectly mixed.
Schematic representation of different Locust Bean Gum extraction techniques
Culinary Uses
Locust beans are versatile in the kitchen:
- Soup Seasoning: Use locust beans as a natural seasoning in soups and stews.
- Dawadawa Jollof: A tribute to the northern Hausa community in Ghana.
- Dawadawa Scallops and Dawadawa Chocolate Cake: Innovative ways to infuse this ingredient in cooking.
Nutritional Information
Here's a summary of the nutritional components in African Locust Beans and Locust Bean Gum:
| Nutrient | Benefits | Source |
|---|---|---|
| Calcium | Maintains strong and healthy bones | Locust Beans |
| Fiber | Supports digestive health and regulates blood sugar levels | Locust Beans, Locust Bean Gum |
| Galactomannan Polysaccharides | Thickening agent, aids in digestion | Locust Bean Gum |
| Tannins and Flavonoids | Antioxidant properties | Locust Beans |
The African locust bean is very important to West African culture, playing a role in major rituals like birth, baptism, circumcision, marriage, and death.
Once you try dawadawa, you will be amazed by its capacity in your kitchen. It’s a West African staple that could very well be the savior of your spice rack.
