Heart-Healthy Nigerian Pepper Soup
Dive into the comforting flavors of **Heart-Healthy Nigerian Pepper Soup**, a soulful dish brimming with robust spices and wholesome ingredients ideal for a nutritious meal. This traditional West African delicacy is expertly crafted with tender fish fillets, aromatic ginger, garlic, and the signature pepper soup spice mix, offering a perfect balance of heat and depth. Featuring fresh basil, zesty lemon juice, and earthy mushrooms, this lighter take on the classic recipe is perfect for those prioritizing heart health without sacrificing taste. Ready in just 40 minutes, it’s a quick, satisfying soup that’s as nourishing as it is flavorful. Garnished with vibrant basil leaves, this gluten-free, low-oil dish is a must-try for lovers of healthy, spicy cuisine. Perfect as a main course or appetizer, this pepper soup will warm your soul and spice up your dinner routine!
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Recipe Information
Ingredients
- 500 grams Fish fillets (tilapia or mackerel)
- 1500 ml Water
- 2 tablespoons Pepper soup spice mix
- 1 thumb-sized piece Fresh ginger root
- 3 pieces Garlic cloves
- 1 medium Onion
- 1 piece Scotch bonnet pepper
- 200 grams Sliced mushrooms
- 10 leaves Fresh basil
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 1 tablespoon Vegetable oil
- 1 tablespoon Lemon or lime juice
Instructions
Clean and cut the fish fillets into medium-sized pieces. Set aside.
In a large pot, add the water and bring to a boil over medium heat.
Peel the ginger and garlic. Blend them along with the onion and Scotch bonnet pepper to form a paste.
Add the blended paste to the boiling water, then reduce heat to simmer.
Stir in the pepper soup spice mix, salt, and ground black pepper. Allow to simmer for 5 minutes.
Add the sliced mushrooms to the pot and continue to simmer for another 5 minutes.
Carefully add the fish pieces into the soup, ensuring they are submerged.
Simmer gently for 10 minutes until the fish is cooked through and tender.
Add the vegetable oil and lemon or lime juice to the soup.
Tear the fresh basil leaves by hand and add them to the pot. Stir lightly.
Adjust seasoning if necessary, then remove from heat.
Serve the pepper soup hot, garnished with extra basil leaves if desired.
Nutrition Facts
Calories |
1335 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.9 g | 96% | |
| Saturated Fat | 17.1 g | 86% | |
| Polyunsaturated Fat | 8.4 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 2788 mg | 121% | |
| Total Carbohydrate | 41.0 g | 15% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 12.7 g | ||
| Protein | 121.3 g | 243% | |
| Vitamin D | 25.0 mcg | 125% | |
| Calcium | 243 mg | 19% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 3095 mg | 66% | |
*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.
