Heart-Healthy Nigerian Okro Soup
Dive into the irresistible world of Nigerian cuisine with this Heart-Healthy Nigerian Okro Soup—a vibrant, nutrient-packed dish that combines traditional flavors with mindful cooking. Featuring fresh okra, juicy tomatoes, smoky stockfish, delicate shrimp, and tender smoked catfish, this recipe is a masterful fusion of wholesome ingredients and bold spices. Olive oil and low-sodium chicken stock ensure a lighter, heart-friendly base, while spinach and ground crayfish add depth and a delightful richness. Perfectly seasoned with a classic Nigerian seasoning cube, this soup is a flavorful powerhouse that satisfies without compromising your health goals. Ready in just an hour, it pairs wonderfully with fufu, eba, or brown rice for a hearty yet guilt-free meal your whole family will love.
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Recipe Information
Ingredients
- 300 grams fresh okra
- 2 tablespoons olive oil
- 1 medium, finely chopped onion
- 2 medium, chopped fresh tomatoes
- 1 medium, chopped red bell pepper
- 3 cloves, minced garlic
- 200 grams, soaked and cooked stockfish
- 150 grams, peeled and deveined shrimp
- 100 grams, washed and deboned smoked catfish
- 500 milliliters low-sodium chicken stock
- 1 cube traditional Nigerian seasoning cubes
- 0.5 teaspoon salt
- 1 tablespoon ground crayfish
- 100 grams, roughly chopped fresh spinach
Instructions
Wash the okra and cut off the tops and tails. Chop it into small pieces or blend coarsely to your desired texture.
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the chopped onions and sauté for about 3 minutes until translucent.
Add the minced garlic, chopped tomatoes, and red bell pepper to the pot, stirring frequently for about 5 minutes until the vegetables become soft.
Add the soaked and cooked stockfish, shrimp, and smoked catfish to the pot. Stir to combine with the vegetable mixture, cooking for about 5 minutes.
Pour in the low-sodium chicken stock and bring to a gentle simmer. Add the seasoning cube and ½ teaspoon of salt. Adjust to taste if necessary.
Add the chopped okra and stir well. Let it cook for about 10-12 minutes, stirring occasionally. The okra should be tender and the soup slightly thickened.
Sprinkle the ground crayfish over the soup and stir. Allow it to cook for another 2 minutes.
Finally, add the chopped spinach, stir, and let it simmer for another 2 minutes until the spinach wilts.
Remove from heat and serve the heart-healthy okro soup warm with your choice of side like fufu, eba, or brown rice.
Nutrition Facts
Calories |
1568 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.2 g | 69% | |
| Saturated Fat | 9.8 g | 49% | |
| Polyunsaturated Fat | 6.2 g | ||
| Cholesterol | 600 mg | 200% | |
| Sodium | 5636 mg | 245% | |
| Total Carbohydrate | 70.7 g | 26% | |
| Dietary Fiber | 20.1 g | 72% | |
| Total Sugars | 22.3 g | ||
| Protein | 194.7 g | 389% | |
| Vitamin D | 5.2 mcg | 26% | |
| Calcium | 645 mg | 50% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 3266 mg | 69% | |
*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.
