Heart-Healthy Nigerian Okro Soup

Discover the vibrant flavors of **Heart-Healthy Nigerian Okro Soup**, a wholesome twist on the traditional Nigerian delicacy. This nutrient-packed dish features tender fresh okra, a colorful medley of vegetables, and the rich, smoky depth of stockfish, shrimp, and smoked catfish, all simmered to perfection in low-sodium chicken stock. Enhanced with a touch of ground crayfish and a burst of fresh spinach, this soup is both satisfying and health-conscious. Prepared with heart-friendly olive oil and minimal salt, it's a lighter option for enjoying authentic West African cuisine. Perfectly paired with fufu, eba, or brown rice, this quick and nutritious recipe comes together in just an hour, making it a deliciously balanced choice for any meal.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Wash the okra and cut off the tops and tails. Chop it into small pieces or blend coarsely to your desired texture.

Step 2

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.

Step 3

Add the minced garlic, chopped tomatoes, and red bell pepper to the pot, stirring frequently for about 5 minutes until the vegetables become soft.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

Sprinkle the ground crayfish over the soup and stir. Allow it to cook for another 2 minutes.

Step 8

Finally, add the chopped spinach, stir, and let it simmer for another 2 minutes until the spinach wilts.

Step 9

Remove from heat and serve the heart-healthy okro soup warm with your choice of side like fufu, eba, or brown rice.

Nutrition Facts

Serving size	1931.2 grams (1931.2g)

Amount per serving	% Daily Value*
Calories	1568

Total Fat 54.20g	69%
Saturated Fat 9.80g	49%
Polyunsaturated Fat 6.20g
Cholesterol 600mg	200%
Sodium 5636mg	245%
Total Carbohydrate 70.70g	26%
Dietary Fiber 20.10g	72%
Total Sugars 22.30g
Protein 194.70g	389%

Vitamin D 206IU	1030%
Calcium 645mg	50%
Iron 12mg	67%
Potassium 3266mg	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.

Source of Calories

Fat: 31.5%

Protein: 50.3%

Carbs: 18.3%