5.0 from 15 votes
Okra Soup
This African Okra soup recipe is very easy to make and very delicious
Prep Time
15 mins
Cook Time
1 hr 15 mins
Total Time
1 hr 30 mins
Servings: 7
Calories: 280 kcal
Course:
Main Course
Cuisine:
African
Ingredients
- 450 g (1lb) of boneless beef chopped into bite sized cubes
- 1 small onion thinly sliced
- ¼ tsp crumbled stock cube
- salt
- 100 ml (0.4 cup) water
- 2 onions peeled and roughly chopped
- 2 large aubergines peeled and roughly chopped
- Scotch bonnet to taste
- 4 tbsp dried fish flakes
- 300 ml (1.25 cup) palm oil
- 550 g (1.2lb) small Okra wash, dried, thinly sliced and stalks discarded
- 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.
Cup of Yum
Notes
- I use maggi stock cube for this. Gluten-free.
Nutrition Information
Calories
280kcal
(14%)
Carbohydrates
18g
(6%)
Protein
14g
(28%)
Fat
17g
(26%)
Saturated Fat
7g
(35%)
Cholesterol
45mg
(15%)
Sodium
265mg
(11%)
Potassium
776mg
(22%)
Fiber
7g
(28%)
Sugar
7g
(14%)
Vitamin A
595IU
(12%)
Vitamin C
24.4mg
(27%)
Calcium
99mg
(10%)
Iron
2.1mg
(12%)
Nutrition Facts
Serving: 7Serving
Amount Per Serving
Calories 280
% 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.