Heart-Healthy Nigerian Pepper Soup
Warm your soul with this *Heart-Healthy Nigerian Pepper Soup*, a flavorful and nourishing dish that showcases the bold and spicy essence of West African cuisine. This lighter version of the traditional recipe is brimming with lean protein from tender fish fillets and packed with nutrient-rich ingredients like fresh ginger, garlic, mushrooms, and fragrant basil. Infused with an aromatic pepper soup spice blend and the fiery kick of Scotch bonnet pepper, this comforting soup is both satisfying and low in fat, making it perfect for maintaining a balanced diet. Ready in just 40 minutes, it’s a quick and wholesome option for any meal. Serve it steaming hot to experience its vibrant flavors and restorative qualities—it’s a true heart-health hero!
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Ingredients
- 500 grams Fish fillets (tilapia or mackerel)
- 1500 ml Water
- 2 tablespoons Pepper soup spice mix
- 1 thumb-sized piece Fresh ginger root
- 3 pieces Garlic cloves
- 1 medium Onion
- 1 piece Scotch bonnet pepper
- 200 grams Sliced mushrooms
- 10 leaves Fresh basil
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 1 tablespoon Vegetable oil
- 1 tablespoon Lemon or lime juice
Directions
Step 1
Clean and cut the fish fillets into medium-sized pieces. Set aside.
Step 2
In a large pot, add the water and bring to a boil over medium heat.
Step 3
Peel the ginger and garlic. Blend them along with the onion and Scotch bonnet pepper to form a paste.
Step 4
Add the blended paste to the boiling water, then reduce heat to simmer.
Step 5
Stir in the pepper soup spice mix, salt, and ground black pepper. Allow to simmer for 5 minutes.
Step 6
Add the sliced mushrooms to the pot and continue to simmer for another 5 minutes.
Step 7
Carefully add the fish pieces into the soup, ensuring they are submerged.
Step 8
Simmer gently for 10 minutes until the fish is cooked through and tender.
Step 9
Add the vegetable oil and lemon or lime juice to the soup.
Step 10
Tear the fresh basil leaves by hand and add them to the pot. Stir lightly.
Step 11
Adjust seasoning if necessary, then remove from heat.
Step 12
Serve the pepper soup hot, garnished with extra basil leaves if desired.
Nutrition Facts
| Serving size | (2475.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1334.8 |
| Total Fat 74.9g | 0% |
| Saturated Fat 17.1g | 0% |
| Polyunsaturated Fat 8.4g | |
| Cholesterol 350mg | 0% |
| Sodium 2787.8mg | 0% |
| Total Carbohydrate 41.0g | 0% |
| Dietary Fiber 8.4g | 0% |
| Total Sugars 12.7g | |
| Protein 121.3g | 0% |
| Vitamin D 1000IU | 0% |
| Calcium 242.8mg | 0% |
| Iron 8.5mg | 0% |
| Potassium 3094.8mg | 0% |
Source of Calories