Okro soup, also known as Okra soup, is a beloved and traditional dish in many African countries, particularly in Nigeria, Ghana, and Cameroon.
This nutrient-rich soup is made from okra, a green vegetable known for its slimy texture when cooked, and is often combined with a variety of meats, seafood, and spices to create a flavorful and hearty meal. It’s actually the first African cuisine I tried and it opened a whole new culinary dimension to me.
Ingredients in Okro Soup
Okro soup’s foundation lies in its key ingredients: fresh okra pods, palm oil, and a variety of proteins such as goat meat, beef, fish, shrimp, or even snails.
These ingredients are carefully chosen to balance the flavors and enhance the soup’s richness.
Nutritional Benefits
Okro soup is not only delicious but also packed with nutritional benefits. Okra is rich in vitamins A, C, and K, as well as folate and fiber.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 300 kcal |
| Carbohydrates | 12g |
| Protein | 25g |
| Fat | 15g |
There Are Regional Variations
In Ghana, the soup might be thicker and more stew-like, often enjoyed with banku or kenkey.
Cultural Significance of the Dish
Sharing a pot of okro soup is seen as a symbol of unity and hospitality.
Serving Suggestions
Okro soup is traditionally served with a variety of starchy accompaniments that help to complement and balance its flavors.
Popular Variants and Additions
Some popular additions to okro soup include spinach or other leafy greens, which add a nutritional boost and a vibrant color to the dish.
Other variations might include adding egusi (melon seeds) to thicken the soup further or incorporating assorted fish for a different flavor profile. Each variant offers a unique taste experience, reflecting local preferences and available ingredients.
Health Considerations
While okro soup is generally healthy, there are a few considerations to keep in mind. Palm oil, a staple in many African dishes, is high in saturated fats, so it should be used in moderation.
Okro Soup Recipe
Okro Soup Recipe
Equipment
- 1 Large cooking pot
- 1 Sharp knife (for chopping vegetables)
- 1 Cutting board
- 1 Wooden spoon or ladle (for stirring)
- 1 Blender (optional, for blending half of the okra for added thickness)
Ingredients
- 300 g fresh okra chopped
- 300 g beef or goat meat cut into bite-sized pieces
- 200 g shrimp or fish fillets (optional, for added protein)
- 1 1 onion finely chopped
- 2 tablespoons palm oil
- 1 teaspoon ground crayfish (optional, for flavor depth)
- 1 tablespoon ground pepper or fresh Scotch bonnet (adjust to taste)
- 1 tablespoon locust beans (iru), rinsed (optional)
- 2 cups spinach or ugu leaves, chopped
- 2-3 cups water or meat stock
- Salt, to taste
- Seasoning cubes (Maggi or Knorr), to taste
- 1 teaspoon ground dry fish (optional, for extra umami)
- 1 tbsp ground ogbono (optional, to thicken)
Instructions
- Prepare the Meat: In a large pot, season the beef or goat meat with salt and seasoning cubes. Add chopped onions and water (or stock), then boil on medium heat for about 20 minutes until the meat is tender. If using shrimp or fish fillets, add them in the last 5 minutes of cooking.
- Prepare the Okra: While the meat is cooking, chop the okra into small rounds. For a thicker soup, blend half of the okra with a little water and set aside.
- Sauté the Base: In a separate pot, heat the palm oil over medium heat. Add the remaining onions and sauté for about 3 minutes until translucent. Add the ground pepper, locust beans, and ground crayfish, stirring well. Cook for an additional 2 minutes to release the flavors.
- Combine Ingredients: Pour the sautéed mixture into the pot with the cooked meat and broth. Stir in the chopped okra (and blended okra if using). If you’re using ground ogbono to thicken the soup, add it at this stage.
- Simmer the Soup: Reduce the heat to low and simmer for 5-10 minutes, stirring occasionally. The okra will soften and give the soup its signature slimy texture.Add Greens: Stir in the chopped spinach or ugu leaves and let the soup simmer for an additional 3 minutes until the greens wilt.
- Adjust Seasoning: Taste the soup and adjust seasoning with more salt or seasoning cubes if necessary. If the soup is too thick, add a bit more water or stock to reach your desired consistency.
- Serve: Remove from heat and serve hot with fufu, pounded yam, or eba.
Video
Notes
- Texture: If you're not a fan of the slimy texture, blend only a small portion of the okra or avoid blending it altogether.
- Customization: Feel free to mix in other vegetables, like bitterleaf or waterleaf, for added texture and flavor.
- Protein Boost: For a more filling dish, add more protein options like snails, tripe, or chicken.
Why You Should Try Making Okro Soup
If you’re new to African cuisine, okro soup is a great starting point. It’s flavorful, nutritious, and surprisingly easy to make. Plus, it’s versatile—once you’ve made it a few times, you can adjust the recipe to fit your taste or whatever ingredients you have on hand.
Okro soup also has a rich history and cultural significance. It’s a whole experience, one that connects you to the heart of West Africa and its diverse culinary traditions.
