Low Fat Ewedu Soup
Indulge in the vibrant and nutrient-packed goodness of **Low Fat Ewedu Soup**, a lighter take on the traditional Nigerian delicacy. This soup features **fresh jute leaves** blended to a creamy, velvety consistency, seasoned with flavorful staples like **crayfish powder, locust beans (iru)**, and a touch of **ground pepper** for a mild kick. With just **1 teaspoon of olive oil**, this recipe is perfect for anyone seeking a heart-healthy, low-fat option without compromising on authentic taste. Ready in under 30 minutes, this easy-to-make soup is a wholesome companion to rice, fufu, or your favorite swallow, delivering rich, earthy flavors in every spoonful. Whether you're exploring Nigerian cuisine or looking for a healthy side dish, this low-fat ewedu soup offers a delightful fusion of **traditional taste and mindful eating**.
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Recipe Information
Ingredients
- 250 grams Jute leaves
- 500 ml Water
- 1 tablespoon Crayfish powder
- 1 tablespoon Ground locust beans (iru)
- 1 cube Low sodium bouillon cube
- 0.5 teaspoon Salt
- 0.5 teaspoon Ground pepper
- 1 teaspoon Olive oil
Instructions
Rinse the jute leaves thoroughly under cold running water to remove dirt and impurities.
In a medium-sized pot, bring 500 ml of water to a boil over high heat.
Add the rinsed jute leaves into the boiling water. Reduce the heat to medium and allow the leaves to cook for about 5 minutes until they soften.
Remove the pot from heat and use a hand blender to puree the jute leaves into a smooth consistency. If a hand blender is unavailable, you can use a traditional broom whisk (orogun) by swirling it in circular motions until the leaves are fully mashed.
Return the pot to low heat. Add the crayfish powder, ground locust beans, and bouillon cube to the puree. Stir well to combine.
Season the soup with salt and ground pepper while stirring continuously. Adjust seasoning to taste if necessary.
Add 1 teaspoon of olive oil and stir it in, allowing the soup to simmer on low heat for another 5 minutes.
Once cooked, remove from heat and let it cool slightly before serving.
Serve the low-fat ewedu soup hot with a side of rice, fufu, or any preferred swallow.
Nutrition Facts
Calories |
306 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.1 g | 22% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 15 mg | 5% | |
| Sodium | 1576 mg | 69% | |
| Total Carbohydrate | 22.8 g | 8% | |
| Dietary Fiber | 6.2 g | 22% | |
| Total Sugars | 0.0 g | ||
| Protein | 22.9 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 571 mg | 44% | |
| Iron | 19.9 mg | 111% | |
| Potassium | 1435 mg | 31% | |
*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.
