Low Sodium Nigerian Okro Soup
Discover the vibrant flavors of Low Sodium Nigerian Okro Soup, a wholesome and heart-friendly twist on a traditional favorite. This nutrient-packed dish combines freshly sliced okra, tender catfish, and smoky, aromatic spices with a touch of natural palm oil for an authentic taste of West Africa. Enhanced with wholesome ingredients like spinach, ground crayfish, and fragrant herbs, this low-sodium version lets you savor every bite guilt-free. Perfectly balanced with a gentle heat from scotch bonnet pepper and a hint of ginger, it’s a flavorful, comforting stew that’s ready in just an hour. Serve this delightful soup with hearty brown rice or sweet boiled plantain for a satisfying, healthy meal. Perfect for fans of Nigerian cuisine looking to reduce sodium without sacrificing taste!
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Ingredients
- 400 grams Fresh okra
- 100 grams Spinach
- 2 tablespoons Palm oil
- 1 medium, chopped Onion
- 1 large, chopped Red bell pepper
- 1 whole, chopped Scotch bonnet pepper
- 3 cloves, minced Garlic
- 1 teaspoon, grated Ginger
- 500 grams, cut into pieces Fresh catfish
- 100 grams, deboned Smoked fish
- 1 tablespoon Ground crayfish
- 500 milliliters Water
- 1 teaspoon Thyme
- 1 tablespoon Salt-free seasoning
- 2 tablespoons, chopped Fresh parsley
Directions
Step 1
Rinse the okra thoroughly and pat it dry. Slice the okra thinly and set aside.
Step 2
In a large pot, heat the palm oil over medium heat and sauté the chopped onion, red bell pepper, scotch bonnet pepper, minced garlic, and grated ginger until the onions are translucent and the mixture is fragrant, about 5 minutes.
Step 3
Add the catfish pieces and stir gently, allowing the fish to cook for about 10 minutes until it is opaque.
Step 4
Pour in the water and bring to a simmer. Add the smoked fish, ground crayfish, thyme, and salt-free seasoning. Stir gently to combine and let the mixture simmer for another 5 minutes.
Step 5
Add the sliced okra into the pot and reduce the heat to low. Cover and let it simmer for 10 minutes, stirring occasionally.
Step 6
Roughly chop the spinach and add it to the soup. Stir and allow to cook for another 5 minutes until the spinach is wilted.
Step 7
Taste and adjust with more salt-free seasoning if desired. Stir in the chopped parsley before serving.
Step 8
Serve the Low Sodium Nigerian Okro Soup hot, paired with your favorite side like brown rice or boiled plantain for a complete meal.
Nutrition Facts
| Serving size | (1586.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 771.7 |
| Total Fat 34.6g | 0% |
| Saturated Fat 15.4g | 0% |
| Polyunsaturated Fat 0.5g | |
| Cholesterol 157.2mg | 0% |
| Sodium 1003.0mg | 0% |
| Total Carbohydrate 61.8g | 0% |
| Dietary Fiber 20.9g | 0% |
| Total Sugars 19.7g | |
| Protein 61.1g | 0% |
| Vitamin D 232IU | 0% |
| Calcium 595.8mg | 0% |
| Iron 8.5mg | 0% |
| Potassium 3273.1mg | 0% |
Source of Calories