Low Sodium Afang Soup
Dive into the rich flavors of West Africa with this **Low Sodium Afang Soup**, a heart-healthy twist on a beloved traditional dish. This aromatic soup combines the earthy goodness of Afang and water leaves with tender beef, a medley of smoked, dried, and stockfish, and the bold heat of Scotch bonnet peppers. By using a low sodium salt substitute, this recipe keeps the sodium levels in check without compromising the robust, savory flavors Afang soup is known for. Enhanced with fragrant garlic, ginger, and ground crayfish, and finished with a touch of vibrant palm oil, this nutrient-rich dish is perfect for those seeking a flavorful yet wholesome meal. Ready in about 90 minutes, it serves six and pairs beautifully with fufu, pounded yam, or your favorite swallow, making it a delightful centerpiece for any gathering!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 100 grams Afang leaves (dried or fresh)
- 200 grams Water leaves
- 500 grams Beef, cut into chunks
- 100 grams Dried fish, soaked and deboned
- 100 grams Smoked fish, deboned
- 100 grams Stockfish, soaked and deboned
- 3 tablespoons Palm oil
- 1 medium Onion, finely chopped
- 2 tablespoons Ground crayfish
- 2 small Scotch bonnet peppers, chopped
- 2 cloves Garlic, minced
- 1 teaspoon Ginger, grated
- 1 teaspoon Salt substitute or low sodium salt
- 4 cups Water
Instructions
If using dried Afang leaves, soak them in warm water for about 10 minutes to soften, then drain. If using fresh leaves, wash and set aside.
Rinse the water leaves thoroughly and chop them finely. Set aside.
In a large pot, add beef chunks and cover with 4 cups of water. Add chopped onions, minced garlic, ginger, and one scotch bonnet pepper. Cover and cook on medium heat until the beef is tender, about 30 minutes.
Add the dried fish, smoked fish, and stockfish to the pot. Stir and let simmer for another 10 minutes.
Stir in the palm oil, allowing it to melt and blend with the mixture.
Add the ground crayfish and the remaining scotch bonnet pepper. Simmer for 5 more minutes to allow the flavors to meld.
Next, add the prepared water leaves to the pot. Stir well and cook for another 5 minutes.
Gently incorporate the soaked/drained Afang leaves into the soup and let it simmer for an additional 10 minutes, until the leaves are tender.
Season the soup with low sodium salt to taste. Adjust the seasoning according to your preference.
Remove from heat and allow it to rest for a few minutes before serving.
Serve hot with your choice of swallow, such as fufu, pounded yam, or any preferred accompaniment.
Nutrition Facts
Calories |
2280 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 151.5 g | 194% | |
| Saturated Fat | 62.8 g | 314% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 700 mg | 234% | |
| Sodium | 2999 mg | 130% | |
| Total Carbohydrate | 32.0 g | 12% | |
| Dietary Fiber | 10.0 g | 36% | |
| Total Sugars | 7.3 g | ||
| Protein | 214.5 g | 429% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 834 mg | 64% | |
| Iron | 27.0 mg | 150% | |
| Potassium | 7521 mg | 160% | |
*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.
