Low Sodium Nigerian Okro Soup
Delight your taste buds with this flavorful and hearty Low Sodium Nigerian Okro Soup, a lighter twist on a beloved West African classic! Packed with nutrient-rich fresh okra, tender catfish, smoked fish, and a vibrant medley of vegetables such as spinach, red bell pepper, and scotch bonnet pepper, this recipe delivers bold flavors while being mindful of sodium intake. Aromatic ingredients like garlic, ginger, thyme, and ground crayfish create a tantalizing base, while a splash of palm oil adds a rich, authentic touch. Perfect for those seeking a healthy, low-sodium meal, this satisfying soup pairs beautifully with brown rice or boiled plantains for a wholesome and comforting dish. Easy to prepare in under an hour, it’s a nutritious and delicious way to enjoy traditional Nigerian cuisine!
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Recipe Information
Ingredients
- 400 grams Fresh okra
- 100 grams Spinach
- 2 tablespoons Palm oil
- 1 medium, chopped Onion
- 1 large, chopped Red bell pepper
- 1 whole, chopped Scotch bonnet pepper
- 3 cloves, minced Garlic
- 1 teaspoon, grated Ginger
- 500 grams, cut into pieces Fresh catfish
- 100 grams, deboned Smoked fish
- 1 tablespoon Ground crayfish
- 500 milliliters Water
- 1 teaspoon Thyme
- 1 tablespoon Salt-free seasoning
- 2 tablespoons, chopped Fresh parsley
Instructions
Rinse the okra thoroughly and pat it dry. Slice the okra thinly and set aside.
In a large pot, heat the palm oil over medium heat and sauté the chopped onion, red bell pepper, scotch bonnet pepper, minced garlic, and grated ginger until the onions are translucent and the mixture is fragrant, about 5 minutes.
Add the catfish pieces and stir gently, allowing the fish to cook for about 10 minutes until it is opaque.
Pour in the water and bring to a simmer. Add the smoked fish, ground crayfish, thyme, and salt-free seasoning. Stir gently to combine and let the mixture simmer for another 5 minutes.
Add the sliced okra into the pot and reduce the heat to low. Cover and let it simmer for 10 minutes, stirring occasionally.
Roughly chop the spinach and add it to the soup. Stir and allow to cook for another 5 minutes until the spinach is wilted.
Taste and adjust with more salt-free seasoning if desired. Stir in the chopped parsley before serving.
Serve the Low Sodium Nigerian Okro Soup hot, paired with your favorite side like brown rice or boiled plantain for a complete meal.
Nutrition Facts
Calories |
772 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.6 g | 44% | |
| Saturated Fat | 15.4 g | 77% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 157 mg | 52% | |
| Sodium | 1003 mg | 44% | |
| Total Carbohydrate | 61.8 g | 22% | |
| Dietary Fiber | 20.9 g | 75% | |
| Total Sugars | 19.7 g | ||
| Protein | 61.1 g | 122% | |
| Vitamin D | 5.8 mcg | 29% | |
| Calcium | 596 mg | 46% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 3273 mg | 70% | |
*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.
