Low Fat Nigerian Okro Soup

Experience the vibrant flavors of West Africa with this low-fat Nigerian Okro Soup, a lighter take on a beloved classic. Packed with nutrient-rich fresh okra and spinach, protein from tender bites of skinless chicken breast, and a medley of bold spices like crayfish powder, ginger, and garlic, this soup is a deliciously wholesome option for health-conscious eaters. A single tablespoon of palm oil or a low-fat oil alternative keeps the dish light, while the addition of tomatoes and red bell pepper adds a subtle sweetness and depth of flavor. Ready in just 45 minutes, this hearty, gluten-free soup is perfect for pairing with traditional sides like pounded yam or a simpler option like rice. Whether you're looking for a nutritious comfort meal or an authentic taste of Nigeria, this Okro Soup delivers all the flavor with none of the guilt.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 400 grams Fresh okra
• 150 grams Fresh spinach
• 250 grams Skinless chicken breast
• 1 medium Onion
• 1 medium Red bell pepper
• 2 medium Tomatoes
• 1 inch piece Fresh ginger
• 3 Garlic cloves
• 1 tablespoon Palm oil or low-fat oil alternative
• 1 tablespoon Crayfish powder
• 2 Stock cubes
• 0.5 teaspoon Salt
• 0.5 teaspoon Ground pepper
• 500 milliliters Water

Directions

Step 1

Wash and slice the okra into thin disks.

Step 2

Chop the spinach, onion, red bell pepper, and tomatoes into small pieces. Mince the garlic and ginger.

Step 3

Dice the skinless chicken breast into bite-sized pieces.

Step 4

In a large pot, heat the palm oil or low-fat oil alternative over medium heat.

Step 5

Add the chopped onions, garlic, and ginger to the pot. Stir and cook for about 2-3 minutes until fragrant.

Step 6

Add the diced chicken breast to the pot and cook until it slightly browns on the outside, about 5 minutes.

Step 7

Stir in the chopped tomatoes and bell pepper. Cook for another 3-4 minutes until the tomatoes start to break down.

Step 8

Pour in the water and add the stock cubes. Stir well to dissolve the cubes.

Step 9

Add the crayfish powder, salt, and ground pepper. Bring the mixture to a boil.

Step 10

Once boiling, reduce heat to a simmer and add the sliced okra. Allow to cook for about 5-7 minutes, stirring occasionally.

Step 11

Finally, add the chopped spinach and stir thoroughly. Cook for an additional 2-3 minutes until the spinach is wilted.

Step 12

Taste and adjust seasoning if necessary before serving.

Step 13

Serve hot with your choice of accompaniment like pounded yam, rice, or semovita.

Nutrition Facts

Serving size	(1889.9g)

Amount per serving	% Daily Value*
Calories	923.4

Total Fat 26.2g	0%
Saturated Fat 9.8g	0%
Polyunsaturated Fat 0.2g
Cholesterol 220.5mg	0%
Sodium 3454.0mg	0%
Total Carbohydrate 75.0g	0%
Dietary Fiber 24.8g	0%
Total Sugars 23.9g
Protein 99.8g	0%

Vitamin D 0IU	0%
Calcium 623.9mg	0%
Iron 10.7mg	0%
Potassium 2370.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.2%

Protein: 42.7%

Carbs: 32.1%