Heart-Healthy Edikaikang Soup
Discover the vibrant and nutrient-packed goodness of Heart-Healthy Edikaikang Soup, a modern twist on the traditional Nigerian classic. This flavorful dish combines protein-rich lean meats, skinless chicken breast, and dried fish with an abundance of fresh greens like spinach and waterleaf, making it as wholesome as it is delicious. A light touch of palm oil and the aromatic infusion of garlic, ginger, and scotch bonnet pepper create a perfectly balanced flavor profile. Low in saturated fat and high in essential vitamins, this guilt-free recipe is perfect for anyone embracing heart health without compromising on taste. Ready in just over an hour, it’s an easy yet satisfying meal to enjoy with brown rice or whole wheat fufu. Packed with bold flavors and nutritional benefits, this West African soup is a surefire way to treat your heart and palate!
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Recipe Information
Ingredients
- 200 grams Spinach
- 200 grams Waterleaf
- 300 grams Skinless chicken breast
- 300 grams Lean beef
- 100 grams Dried fish
- 2 tablespoons Ground crayfish
- 2 tablespoons Palm oil
- 1 medium Onion
- 1 medium Scotch bonnet pepper
- 2 Garlic cloves
- 1 inch Ginger
- 2 Stock cubes
- 1 teaspoon Salt
- 500 ml Water
Instructions
Wash the spinach and waterleaf thoroughly under running water to remove any dirt or sand. Chop them coarsely and set aside.
Rinse the skinless chicken breast and lean beef under running water and cut into bite-sized pieces.
In a large pot, add the chicken and beef, then season with salt, half of the sliced onions, 1 stock cube, and one cup of water. Cook on medium heat for about 15 minutes or until the meat is tender. Set aside.
In a separate pot, heat 2 tablespoons of palm oil over medium heat. Add the remaining sliced onion and sauté until translucent.
Mince the garlic and ginger, then add to the pot along with the scotch bonnet pepper slices. Sauté for an additional 1-2 minutes until fragrant.
Add the dried fish to the pot and stir well to combine with the spices. Let it cook for about 3 minutes.
Add the ground crayfish and stir into the mixture, followed by the cooked meats along with any broth from cooking the meats.
Pour in the remaining water and add the last stock cube. Bring to a boil, then reduce the heat and let it simmer for about 10 minutes to allow the flavors to meld together.
Gradually add the chopped spinach and waterleaf, stirring well after each addition, to the simmering soup. Allow to cook for another 5-7 minutes, stirring occasionally.
Taste for seasoning and adjust salt if needed. Let the soup simmer for an additional 3-5 minutes to ensure the vegetables are tender but not overcooked.
Serve hot, pairing the soup with a healthy carbohydrate like brown rice or whole wheat fufu, if desired.
Nutrition Facts
Calories |
2101 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 89.7 g | 115% | |
| Saturated Fat | 35.8 g | 179% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 750 mg | 250% | |
| Sodium | 10326 mg | 449% | |
| Total Carbohydrate | 36.4 g | 13% | |
| Dietary Fiber | 8.0 g | 29% | |
| Total Sugars | 8.9 g | ||
| Protein | 271.4 g | 543% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 505 mg | 39% | |
| Iron | 16.0 mg | 89% | |
| Potassium | 2575 mg | 55% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
