Okra Soup
User Reviews
5
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Prep Time
15 mins
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Cook Time
1 hr 15 mins
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Total Time
1 hr 30 mins
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Servings
7
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Calories
280 kcal
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Course
Main Course
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Cuisine
African
Okra Soup
Description
The Okra Soup recipe begins by gently simmering beef cubes with onions, salt, and a stock cube until tender, preserving the cooking liquid to enrich the soup. Separately, onions, aubergines, and Scotch bonnet chili are blended into a paste, which is combined with dried fish flakes and palm oil, then cooked to build a flavorful sauce. The reserved beef broth is added back into the sauce before fresh thinly sliced okra and bicarbonate of soda are stirred in carefully to develop the characteristic texture. After additional cooking and seasoning adjustments, the tender meat is reincorporated. This method yields a thick, flavorful okra sauce with tender meat and a balance of heat and savoriness. The soup is traditionally served hot.
Ingredients
- 450 g (1lb) beef boneless, chopped into bite sized cubes
- 1 onion small, thinly sliced
- ¼ tsp stock cube crumbled
- salt
- 100 ml (0.4 cup) water
- 2 onion peeled and roughly chopped
- 2 aubergine peeled and roughly chopped, large
- Scotch bonnet chili to taste
- 4 tbsp dried fish flakes
- 300 ml (1.25 cup) palm oil
- 550 g (1.2lb) okra wash, dried, thinly sliced and stalks discarded, small
- 0.25 tsp bicarbonate soda
- 1 stock cube crumbled
- salt
Instructions
- Add the meat, onion, stock cube, salt and water into pot over medium heat, bring to a gentle boil, then reduce heat to low and cook for about 20 mins or until cooked through. Cover the meat and set aside. Save the cooking liquid as you will add that to the okra sauce.
- While the meat is cooking, start on the rest of the okra sauce.
- Add the onions aubergines and chilli along with 75mls of water into a blender and whiz until these form a paste.
- Transfer this paste, the fish flakes and palm oil into a large pot over medium heat, bring to the boil and reduce to a simmer. Cook for 25 mins stirring occasionally. Then add in the reserved water from the meat and mix.
- Add the sliced okra and the bicarbonate of soda but do not stir this. Cover and cook for 15 mins.
- Then add in the stock cube and stir the okra sauce and cover and cook for another 40-50 mins or until cooked through.
- 5-10 mins before the end add in the cooked meat and adjust the seasoning.
- Serve the okra sauce with some rice and chillis on the side.
Notes
- Use maggi stock cubes or similar gluten-free seasoning to enhance flavor safely for gluten-sensitive diets.
Nutrition Information
Show DetailsNutrition Facts
Serving: 7Serving
Amount Per Serving
Calories 280 kcal
% Daily Value*
| Calories | 280kcal | 14% |
| Carbohydrates | 18g | 6% |
| Protein | 14g | 28% |
| Fat | 17g | 26% |
| Saturated Fat | 7g | 35% |
| Cholesterol | 45mg | 15% |
| Sodium | 265mg | 11% |
| Potassium | 776mg | 17% |
| Fiber | 7g | 28% |
| Sugar | 7g | 14% |
| Vitamin A | 595IU | 12% |
| Vitamin C | 24.4mg | 27% |
| Calcium | 99mg | 10% |
| Iron | 2.1mg | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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