Oil-less okro soup is not just a meal; it’s a celebration of health and tradition. This recipe showcases the natural richness of fresh okro, combined with the earthy goodness of spinach or ugu leaves, and your choice of lean protein—whether it’s tender tilapia or succulent chicken breast.
Why Choose Oil-less Okro Soup?
Nutrient-Rich: Packed with vitamins, minerals, and antioxidants from okro and leafy greens, this soup supports your well-being with every nourishing spoonful.
Low-Calorie: At just about 51-101 calories per serving (depending on your protein choice), it’s perfect for those watching their calorie intake without compromising on flavor.
Versatile and Flavorful: Whether you’re serving it with pounded yam, eba, or enjoying it on its own, this soup adapts beautifully to various culinary preferences.
Curious about the health benefits of okro? Dive deeper into its nutritional perks in our previous blog post https://weightclinicatfpgreeley.com/2024/06/26/discover-the-health-benefits-of-okro-a-nigerian-superfood .Whether you’re embracing a healthier lifestyle or simply craving a taste of home, Oil-less Okro soup can satisfy your palate while nourishing your body.
Recommended Recipe
Ingredients:
300g fresh okro, chopped – 105 calories
1 small onion, finely chopped – 28 calories
2 cups spinach or ugu (fluted pumpkin) leaves, chopped – 14 calories
200g fresh tilapia – 200 calories
1 tablespoon ground crayfish – 25 calories
1-2 scotch bonnets or habanero peppers, chopped (adjust to taste) – 18 calories
1 tablespoon locust beans (iru) – 10 calories
1 stock cube (optional, for flavor) – 5 calories
Salt to taste – negligible calories
4 cups water – 0 calories
Total estimated calories:
Without fish or meat: 205 calories for the entire batch
With 200g fish: 405 calories for the entire batch
With 200g chicken breast: 455 calories for the entire batch
This recipe makes about 4 servings.
Calories per serving:
Without fish or meat: Approximately 51 calories per serving
With 200g fish: Approximately 101 calories per serving
With 200g lean beef or chicken breast: Approximately 114 calories per serving
Instruction:
- Wash and chop the okro into small pieces.
- Finely chop the onion and peppers.
- Wash and chop the spinach or ugu leaves.
- If using fresh fish or lean meat, cut into bite-sized pieces.
- In a pot, add 4 cups of water and bring to a boil.
- Add the fresh tilapia or chicken breast, and cook until done. Remove from the pot and set aside. Reserve the stock.
- In the same pot with the reserved stock, add the chopped onions, peppers, ground crayfish, and locust beans.
- Stir well and allow to simmer for about 5 minutes to blend the flavors.
- Add the chopped okro to the pot. Stir continuously to prevent sticking and to encourage the okro to release its mucilaginous properties, which help thicken the soup.
- Add the chopped spinach or ugu leaves to the pot. Stir well and let it cook for another 3-5 minutes until the greens are tender.
- Return the cooked fish or lean meat to the pot.
- Season with salt and add the stock cube if using. Adjust seasoning to taste.
- Allow the soup to simmer for another 2-3 minutes to heat through and meld all the flavors together.
- Serve hot with your preferred accompaniment such as pounded yam, eba, fufu, or fonio.
Tips:
For a vegetarian version, omit the fish or meat and add more vegetables like mushrooms
Adjust the thickness of the soup by adding more or less water as desired.