NIGERIAN SOUPS COOKBOOK

BY

TAYO OREDOLA

Publisher: West-strong Dike

 CONTENTS

Title Page

EGUSI SOUP

OGBONO SOUP

BANGA SOUP (PALM NUT SOUP)

OKRO SOUP (AFRICAN OKRA SOUP)

EDIKA IKONG SOUP (NIGERIAN VEGETABLE SOUP)

BITTER LEAF SOUP

EFO RIRO - NIGERIAN SPINACH STEW

NIGERIAN PEPPER SOUP WITH ASSORTED MEAT

About The Author

 Nigerian Soups
If you know anything about Nigerian foods or foods from west African countries in general, it’s that
they in particular, are delicious and so finger-licking good!

What are Nigerian soups?

Nigerian soups are made with a generous amount of, well, everything! Abundance is usually the
game, from animal proteins to palm oil, leafy greens and spices. I would not be exaggerating if I said
Nigerian soup are what delicious dreams are made of, the scrumptiousness of their taste, the lip-
smacking variety of aromatic smells and everything involved in cooking them, make the soups what
they are.

Are Nigerian soups healthy?

Nigerian soups are an excellent meal choice if you’re on low card diet because they are commonly
made with healthy fats and animal proteins. In addition, many Nigerian soups combine great taste
from various ingredients such as crayfish, palm oil, crayfish fermented locust beans (iru), proteins,
vegetables, and spices to create an extremely nutrition packed delicacy. And mind you each of these
soups all have unique tastes…

What do you eat with Nigerian soups?

Typically, you can eat Nigerian soups with fufu, which is a starchy, dough-like cuisine common to
some African countries. some of these fufu dishes include eba (garri), pounded yam, semolina,
amala and plantain fufu. Now all these are high carb dishes and I would personally like to substitutes
these with keto-compliant options for a low carb alternative. One could enjoy these soups with
cauliflower fufu, cabbage fufu, or eggplant amala fufu.

In this book we are going to learn how to prepare 5 different Nigerian soups, they are,

Egusi Soup

Ogbono Soup

Banga Soup (Ofe Akwu)

Okra Soup

Edikang Ikong Soup (Vegetable Soup)

bitter leaf soup (ofe onugbu)

nigerian black soup

efo riro (spinach stew)

nigerian pepper soup (assorted meat soup)

EGUSI SOUP
Egusi Soup is a rich and savory West African soup made with ground melon seeds and eaten with
fufu dishes. It is an amazing Nigerian soup the whole family will enjoy! Egusi Soup is a rich and savory
West African soup made with ground melon seeds and eaten with fufu dishes. It is an amazing
Nigerian soup the whole family will enjoy!

What Are Egusi Seeds?

Egusi is made from melon seeds that grow primarily in the warm regions of Africa. It is composed of
about 50% healthy fats and 30% protein, which makes it perfect for a low carb or keto diet. Egusi
seeds are also packed full of healthy nutrients like Vitamins A, B1, B2, and C.

Egusi seeds
Ingredients used to make egusi soup

2 cups egusi seeds melon seeds

400 g goat meat

200 g cow feet

½ cup palm oil

2 cups spinach

1 smoked catfish

1 tomato

1 red bell pepper

1 habanero pepper

1 onion

½ tablespoon cayenne pepper

1 tablespoon bouillon powder or maggi cubes (seasoning cubes)

2 tablespoon crayfish

1 tablespoon salt to boil the meat

1 tablespoon black pepper to boil the meat

Egusi seeds: Egusi (melon seeds) are usually sold in African stores.

I use roughly 2 cups for this recipe.

Meat: African soups are mostly cooked with an assortment of meat

like beef, goat meat, cow feet, or tripe (shaki). For this recipe, I use

goat meat and cow feet but you can really add any type of meat you
want to.

Vegetables: Tomatoes, bell peppers, onions, habanero peppers, and

spinach. The traditional Egusi soup is made with scotch bonnet

peppers but if you're in the U.S, habanero peppers make a great

substitute.

Palm Oil: Palm oil gives a rich, traditional taste to this soup but you

can use olive oil if that is what you have on hand.

Smoked catfish: This is made from catfish that has been dried and

smoked and is used to flavor a lot of Nigerian dishes. It gives a really

unique traditional taste and flavor. You can omit this if you don’t

have any.

Spices: For Egusi soup, I use ground crayfish, salt, cayenne pepper,

and bouillon (Maggi cubes). I also use black pepper to boil the meat.

Broth/Stock: You can use water if you have none but you will need

to add more spices.

Preparation

Egusi seeds are usually blended before cooking and this can be easily done using a food processor,
nutribullet blender, or coffee grinder. You do not add water when blending, but as you blend you
would notice the consistency changes to a somewhat powdery paste. You can buy the actual seeds
or buy them pre-ground.

In the preparation of egusi soup, you would start by prepping the vegetables, meat, and dried
smoked catfish.

 Prepare the meat: Boil the meat you want to use. I used goat meat and cow feet. You can
use any beef of your choice. To use goat meat or beef, add the meat to the pot and add just
enough water to cover it. Add about a tablespoon of salt and black pepper and boil for 30-40
minutes till the meat is tender.
 Prepare the dried smoked catfish: Soak the dried catfish in hot water for about 10 minutes
and break it into small pieces. Remove as many pieces of bones as you can and rinse under
running water.
 Prepare the vegetables: Blend the tomatoes, bell pepper, and habanero peppers using a
food processor with minimal water added. If the blended mixture looks watery, pour it into a
bot and let it boil for about 10 minutes, until it becomes a bit thicker. Chop the onions and
spinach and set them aside.
Cook the Egusi soup

 Add palm oil to a pot on medium heat. When it gets hot, add the chopped onions. Add the
blended tomato, bell pepper, and habanero pepper to the palm oil and stir for a few
minutes. Then add your smoked fish and let cook on medium heat for about 10 minutes.

 Add the meat and broth if you have some on hand, if not just add water. When it boils, add
your ground egusi seeds and stir. At this point, different tribes in Nigeria have their own spin
on how to add the Egusi seeds. The Yorubas like to chop onions, mix with the egusi, and
form balls, before adding them.
 I didn't use onions but I just formed balls and placed them into the mixture. Stir a few
minutes carefully and slowly and let simmer on medium heat.
 Next, add the goat meat and cow feet or whatever meat you have on hand. Add ground
crayfish, salt, pepper, and bouillon powder. Let it cook for another 10 minutes on medium-
high heat.

 Lastly, add the chopped spinach. I use fresh spinach here but you can also use frozen. The
spinach should be added at the end because you don’t want it to overcook and become
wilted in the soup. Leave on low heat for 5-10 minutes. I make different versions, sometimes
 with a lot of leafy greens and sometimes barely any, depending on my mood or what I have
available in the house. It still comes out tasting great!

Nigerian Egusi soup goes great with fufu dishes, though it can also be eaten with cauliflower rice.
Some great low carb options are cauliflower fufu, cabbage fufu, or eggplant amala fufu.

Nutrition

Serving: 8servings | Calories: 397kcal |

Carbohydrates: 5g | Protein: 32g | Fat: 27g | Cholesterol: 70mg | Sodium:

59mg | Potassium: 511mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1375IU | Vitamin

C: 25mg | Calcium: 28mg | Iron: 0.7mg

OGBONO SOUP
Ogbono soup (Draw Soup) is a rich, nutrition packed Nigerian soup made from ogbono seeds
(ground African mango seeds), palm oil, assorted meats, and traditional spices. It packs a lot of bold
and rich flavors and is incredibly delicious!

Ogbono soup is commonly eaten with fufu dishes like pounded yam or eba. It is called 'Draw Soup'
due to the mucilaginous nature that gives it a slippery and viscous texture. It might take some
getting used to due to this texture, but once you taste it, it really does taste amazing, and it makes
your fufu go down easily!

What Is Ogbono?

Ogbono seeds

Ogbono seeds are part of a fruit called Irvingia gabonensis, also known as African mango, wild
mango, bush mango, or dika. It is indigenous to parts of Central and West Africa as well as Southeast
Asia. While the whole fruit is edible, only the seeds are used in making ogbono soup.

Is ogbono soup allowed on a keto diet?

Yes, ogbono soup is allowed on a keto or lowcarb diet. Ogbono seeds have high fat and high protein
content. 100g (about ⅔ cups) contains 15g of carbs, but this makes eight servings, drastically
reducing the carb count per serving. Ogbono soup is very nutritious and filled with vital nutrients and
minerals such as calcium, magnesium, potassium, and iron. Some of its health benefits is that it
helps stabilize blood sugar levels, aid in weight loss, reduce high blood pressure, help lower
cholesterol levels.
Ingredients used in making ogbono soup

1 cup of ground ogbono

1 lb beef

8 oz shaki (tripe)

12 oz cow feet

¾ cup palm oil

1 cups chopped spinach or your choice of leafy greens

1 cup onions chopped

1 tablespoon bouillon powder or 2 maggi stock cubes

1 tablespoon ground crayfish

1 tablespoon cayenne pepper

2 cups meat stock

2 cups water

salt to taste

Ogbono seeds: This is the heart of this dish and what provides its distinct flavor and texture.
Palm oil: This is a staple in most West African soups as it gives a pleasant rich taste to the dish.

Vegetables: Spinach and onions.

Spices: Bouillon powder (or seasoning cubes), ground crayfish, cayenne pepper, salt.

Meat stock: This is used to add an infusion of flavor to the dish. If you don’t have any on hand, you
can substitute with water but you will have to increase the salt and other spices used.

Meats: Ogbono soup is cooked with a variety of meats often referred to as ‘assorted meat’. These
include meats (beef, goat meat, chicken, or turkey), cowskin (ponmo), cow feet, tripe (shaki), dried
codfish (stockfish/panla), or smoked catfish.

How To Cook Ogbono Soup

 There is some preparation to be done depending on what type of meat you want to include.
Ogbono soup is made with a variety of meats. However, you can pick and choose what you
want to use. For instance, if you’re going to include cow skin, then you have to clean and boil
it ahead of time as it can take up to 2 hours just to soften up.
 For this recipe, I used beef, shaki (tripe), and cow feet. The shaki was already cleaned, so
that saved me some work.
 Cook all the meat you’re going to use with some salt, pepper, onions, and bouillon powder
till it becomes tender. This, of course, will vary depending on what you want to add. At a
minimum, beef or goat meat should be included (cooking time will be added to this recipe).
 If you’re using vegetables, chop all the vegetables and set them aside.
 If you buy whole ogbono seeds, grind them using a mortar and pestle set or a coffee grinder.
 You can also buy it already pre-ground and prepackaged which might make things go a bit
faster. It’s fresher though, if you grind it yourself, and tastes a whole lot better.
 When the assorted meats are ready, drain them but save some of the stock so you can use it
to flavor the ogbono soup.
 In another pot, add some palm oil and add the ground ogbono seeds to it. Make sure it’s on
low heat so that the palm oil is just melted and not heated up.
 Mix in the ogbono seeds and if there are any lumps, use a serving spoon to break them
down. Mix thoroughly with the palm oil till the ogbono seeds are completely coated.
 Add the stock and water, one cup at a time, and stir until it begins to thicken and the texture
becomes somewhat viscous in nature (or begins to ‘draw’ as we say in Nigeria).
 When that has been achieved, you know that the ogbono soup is taking shape.
 You can add a bit more stock or water until you reach your desired consistency. Some like it
really thick, and others like it less thick. Be careful that you do not add too much stock or
liquid or the ogbono soup will become too thin and watery.
  Once you reach your desired thickness, bring to a boil, then set to low heat and let it cook
for about 10 minutes, stirring intermittently. Add in any assorted meats you may want to
include. Also add in the bouillon powder, cayenne pepper, crayfish, and salt.

 If it becomes too thick, add a little more water. Let simmer for 10 minutes more minutes.
Add the chopped spinach and let simmer on low for about two more minutes.

Your ogbono soup is ready to serve and enjoy!

This recipe serves eight and contains five net carbs per serving. Remember, if you use different types
of meats or vegetables, the carb count and nutrition will vary. But that shouldn’t be much of a
problem because animal protein contains zero carbs, and green leafy vegetables contain very
minimal carbs.

Ogbono soup goes great with fufu dishes, though it can also be eaten with cauliflower rice. Some
great low carb options are cauliflower fufu, cabbage fufu, or eggplant amala fufu.

Tips to make ogbono soup perfect every time!

 When you add the ogbono to the palm oil, make sure it’s on low heat and watch it carefully
so it does not burn.
 When adding stock and water to the soup, add one cup at a time and stir. Watch carefully
and STOP when you reach your desired consistency.
 If you buy pre-ground ogbono seeds and it loses its freshness, the texture of the soup might
be off. Keep in an airtight container or better still, buy whole seeds and grind when you need
it.
 You can substitute spinach with pumpkin leaves, collard greens or bitter leaf, or leave out
the vegetables entirely if you wish.
 Use your favorite meat choice or whatever you have on hand. You can make it yours!

Nutrition

Servings: 8 | Calories: 425kcal | Carbohydrates: 6g | Protein: 22g | Fat: 20g

| Saturated Fat: 19g | Cholesterol: 40mg | Sodium: 228mg |

Potassium: 195mg | Fiber: 1g | Sugar: 1g | Vitamin A: 317IU |

Vitamin C: 3mg | Calcium: 19mg | Iron: 2mg

BANGA SOUP (PALM NUT SOUP)
Banga Soup, also known as Palm Nut Soup or Ofe Akwu, is a delectable Nigerian cuisine with a
pleasant, nutty flavor. This delightful soup will leave you licking your fingers! Banga soup is made
using palm fruit extract or palm fruit concentrate. It is sometimes known as palm nut soup. Palm nut
(also known as palm kernel) is the fruit of the oil palm tree native to West and Central Africa and
some Asian countries. It lends a delightfully nutty and ethnic flavor to this soup!

Palm nut soup is a staple dish eaten in various West African countries. In Nigeria, it is known as
Banga soup in the Niger Delta region and Ofe Akwu among the Igbos. It is called Mbanga soup in
Cameroon, Abenkwan in Ghana, and Moambe in Congo.

In preparation of banga soup you can use the store-bought palm nut concentrate or you can make
the concentrate, in this recipe I will include both methods just in case you don’t have access to the
palm nut concentrate.

Ingredient

1 can Palm-nut concentrate

2 lbs catfish

8 oz shrimps

1 tablespoon bouillon powder

1 teaspoon cayenne pepper

1 tablespoon ground crayfish

1.5 tablespoon banga spice

1 teaspoon salt or to taste

Palm-nut concentrate: There are various brands of palm-nut concentrate on the market, but some
of them have been mixed with other ingredients. I like to use Trofai Palm Nut concentrate because
it's in its pure form, and the carbs are relatively low.

Fresh catfish and shrimps: Banga soup is traditionally made with seafood like fresh fish and shrimps.
I grew up eating Banga soup with periwinkles, which was always so amazing. I have no idea where to
buy periwinkles where I live, but shrimps make an excellent substitute.

Spices: Bouillon powder (maggi cubes), cayenne pepper, ground crayfish, banga spice, and salt.
Banga spice is what gives this soup its unique, finger-licking taste and flavor. It is made from a blend
of a few unique traditional spices, like oburunbebe stick, beletete, aidan fruit, and chili pepper. I
usually get banga spice from an African store, but you can also get it from Amazon.
How To Make This Recipe

Make Concentrate from Scratch

If you don't have access to palm nut concentrate, you can make it from scratch. This is a bit more
labor-intensive, but with patience and some elbow grease, it can be done. You will need a large
mortar and pestle for this.

 Measure out the palm nut seeds and place them in a large bowl. Wash them under running
water and drain. Place the palm nut seeds in a pot with enough water to cover them, and
boil till tender (roughly 20 minutes).
 Pour the palm kernel seeds into the mortar and use the pestle to gently pound and mash
them. Be careful, though, as this can get quite messy.
 When the palm nut seeds look mushy, transfer them to another large bowl. Add some
water, squeeze the palm nuts, and drain into a separate bowl. The goal is to wash the seeds
(which are all mashed up from pounding) and reserve the water for cooking. You will have to
repeat this process a few times. In the beginning, the water will be very thick but will
become lighter as you continue.
 Strain the water from washing the palm nut into a pot. It should have a yellow-orange hue. It
will take roughly 30 minutes to an hour to boil down into a thick viscous liquid, which forms
the concentrate for the soup.

Using store-bought palm nut concentrate

 For this recipe, I use store-bought palm nut concentrate, which you can get from an African
store or from Amazon. If your catfish is whole, you will need to cut and clean it yourself,
which will take some additional time. It is a lot faster to buy it already cut from the store or
market, if possible.
 Pour the palm nut concentrate into a pot. Add in the shrimps and spices and let it boil for 10
minutes.
 Add your catfish and simmer for about 15 minutes.
 When the banga soup is almost ready, the oil from the palm kernel will begin to rise to the
surface and give off a lovely aroma.
Banga soup goes well with fufu like pounded yam, eba, starch or even rice. For a low carb dinner,
serve with low carb fufu dishes or cauliflower rice.

Tips and Variations

 Even though palm nut soup is traditionally made with seafood, you can also cook it with
meat.
 You can add scent leaves to your soup for an additional dimension of flavor.
 Palm-nut soup produces quite a bit of oil. If this bothers you, you can drain some of it when
it's ready.
 You can add more or less cayenne pepper depending on your preference.
 You can also add spinach or other leafy greens to this Nigerian soup.

Nutrition

Calories: 340kcal | Carbohydrates: 4g | Protein: 25g | Fat: 25g

| Saturated Fat: 1g | Cholesterol: 137mg | Sodium: 722mg |

Potassium: 429mg | Fiber: 3g | Sugar: 1g | Vitamin A: 57IU |

Vitamin C: 2mg | Calcium: 57mg | Iron: 1mg

OKRO SOUP (AFRICAN OKRA SOUP)
Okra soup (African okro soup) is made with okra vegetables cooked in a delicious mixture of palm oil,
shrimps, goat meat, fish, and African spices and simmered to perfection! This loaded okro soup is a
staple in West Africa, including Nigeria, Ghana, and Cameroon. Okra soup is deliciously satisfying,
nutritious, and is loaded with proteins and healthy fat.

Ingredients

For goat meat

1 lb goat meat

1 tablespoon bouillon powder

1 teaspoon black pepper

½ onion

1 teaspoon salt

For Okra Soup

25 okra pieces 4 cups chopped

1.5 cups shrimp

1 smoked catfish

½ cup palm oil

½ onion

2 tablespoon Iru locust bean, optional

2 mini bell peppers

1 tablespoon bouillon powder

1 teaspoon ground crayfish

1 teaspoon cayenne pepper or dry ground pepper

Meat stock can substitute with water

1 teaspoon salt

 Okra: For this recipe, I use about 25 pieces of okra pods which came to about 4 cups
chopped. It doesn't have to be exact; you can eyeball the okra and approximate the amount.
But remember, the more the okra, the thicker the soup.
 Proteins: You can use any combination of meat or fish to cook this, but the cooking time will
vary. I used goat meat, smoked catfish, Iru (fermented African locust bean), and fresh
shrimp. The more proteins you add, the more filling it is, and the chunkier the soup. I
actually prefer it this way, but it's up to you.
  Red Palm Oil: This is the best for African traditional soups, but you can use olive oil if that’s
only what you have. The flavor will not be exactly the same but you will still have a tasty
okro soup dish.
 Other vegetables: The traditional Nigerian okro soup is not cooked with bell peppers, but I
added it because I think it gives more texture and flavor, especially if you're eating it alone
as a meal like I do.
 Spices: I used bouillon, ground crayfish, cayenne pepper, and salt.

How to make this recipe

For this okra soup recipe, you have to prepare the okra first if you're using fresh okra.

Prepare The Okra

 You can use frozen okra if that's all you have, but I promise you, fresh okra is so much better.
For the longest time, I used frozen, but when I tried it with fresh okra, I realized what I had
been missing.
 You can control just how smooth or chunky you want it to be. To make it very smooth, use a
blender and blend till it's pureed. You can also cut it with a knife into smaller pieces to make
it chunky, use a grater with a large hole shredder, or chop with a food processor.
 The easiest and fastest way is to chop with a food processor as this makes the okra chunks
uniform in size, and it is ready in about 2 minutes.

Making the soup

 Pour palm oil in a large pan on medium heat.

 Add onions and stir fry for 2 minutes till it turns just a bit brown.
 Add okra to palm oil and stir for about 5 minutes.
 Pour in the meat stock from boiling the meat. You can add water if you don’t have any but
might need to increase the spices added.
 Add the meat, shrimp, bell pepper, smoked catfish and locust bean and bring to a boil. You
can add or subtract anything thing on this list, just make it your own!
 Mix in the spices - black pepper, ground pepper, ground crayfish, bouillon powder, and salt.
 Let it simmer for about 5 minutes if you’re ok with a coarser texture, or a few minutes longer
if you want a finer texture.
 Add more salt or spices if you desire a stronger flavor.
 Serve and enjoy with low carb fufu!
Notes

This recipe contains 12 servings with 2 net carbs per serving.

 You can make this okro soup as loaded as you want. Add beef, fish, shrimps, snails, or any
combination of these. Substitute with mushrooms for a vegan option.
 You can add spinach or other greens for a wonderful variety.
 Okro is quite slimy in nature. If the mucilage really bothers you and you want to reduce it,
cooking or frying in high heat will reduce the mucilage while cooking on low heat for a
prolonged period will actually increase it.
 Be careful not to overcook it or the okra might begin to turn brown.

Nutrition

Calories: 236kcal | Carbohydrates: 3g | Protein: 26g | Fat: 12g

| Cholesterol: 83mg | Sodium: 763mg | Potassium: 404mg |

Fiber: 1g | Sugar: 1g | Vitamin A: 185IU | Vitamin C: 7.8mg |

Calcium: 36mg | Iron: 0.6mg

EDIKA IKONG SOUP (NIGERIAN VEGETABLE SOUP)
Edikang Ikong soup is a traditional Nigerian soup that is highly nutritious and protein packed. This
finger-licking delicacy is also commonly known as Nigerian Vegetable Soup. Edikang Ikong soup is
made with a generous amount of fresh leafy vegetables, goat meat, shrimps, palm oil, and other
ingredients of great nutritional value. This delicious soup tastes so good and has a load of health
benefits. This soup is native to the Efik people from the Cross River, and Akwa Ibom states in Nigeria.
Because of the assorted meats and variety of proteins used to make this soup, it used to be known
as "rich man's food." However, it is now enjoyed all over the country.

What Is Edika Ikong Soup Made Of?

Edikang Ikong is primarily made from Waterleaf (Malabar spinach) and Ugwu leaves (fluted pumpkin
leaves). Waterleaf is native to the Americas and the Caribbean but is now widely cultivated all over
the world. Ugwu leaves (also known as Ugu leaves) are another popular leafy vegetable native to
West Africa.

These leaves are nourishing and are a fantastic source of Vitamin A, folate, and calcium. Some other
health benefits of these leaves are:

Help to reduce the risk of some types of

cancer.

Lower blood pressure.

Naturally boost the immune system.

Improves blood production.

Helps in weight loss.

Ingredients
For the goat meat

2 lbs goat meat

1 teaspoon bouillon powder or 2 maggi cubes

1 teaspoon black pepper

1 teaspoon salt or to taste

½ onion

Enough water to cover the meat.

For the soup

2 cups waterleaf (malabar spinach)

4 cups ugwu leaves (fluted pumpkin leaves)

¾ cup palm oil

2 cups stock

2 cups water

6 oz smoked/dried fish

8 oz shrimp

2 teaspoon ground crayfish

1 teaspoon cayenne pepper

1 teaspoon bouillon powder or maggi cubes

1 teaspoon salt or to taste

Vegetables: Waterleaf (Malabar spinach), ugwu leaves (fluted pumpkin leaves). These are the
traditional leafy greens used for this recipe.

Spices: Cayenne pepper (or ground pepper), bouillon or Maggi stock cubes, ground crayfish, salt.

Protein: Goat meat, smoked or dried fish, and shrimp.

Other ingredients: Palm oil, onion, water, and stock.

How To Make This Recipe

Edikang Ikong takes quite a lot of preparation. For example, to make the soup, you would need to
wash the vegetables, cook the goat meat separately and then use the stock for the edikang ikong
soup.

Prepare The Goat Meat

 First, wash and cut the goat meat into small pieces or your preferred size (if not already cut).
 Put it into a pot and pour just enough water to cover it.
 Add the chopped onions, bouillon or Maggi cubes, salt, and pepper.
 Boil till soft (about 40-45 minutes should be enough).
 Take out the meat and leave the stock in the pot for the soup.

Prepare The Leaves

 While the goat meat is cooking, wash and drain the leaves.
 Leave in a colander to get rid of excess water while you prepare the soup.

Prepare The Soup

 Edikang Ikong is not a watery soup so add just a little water to the stock in the pot.
 Add the shrimp, smoked catfish, beef & spices. Boil for 15 - 20 minutes on medium heat.
 Add the waterleaf and ugu leaves. Stir and taste for salt.
 Pour in the palm oil. Simmer for 10 mins on low heat.

From pasta to rice to Nigerian fufu, one can savor Edikang Ikong soup with various foods. However,
you can enjoy this delicious soup with either keto fufu or cauliflower rice for a low-carb option.
Tips And Variations

 For best results, use the recommended leafy greens to get the full nutritious and delicious
taste from the soup, but spinach and kale would substitute nicely.
 If you particularly enjoy spicy food, you can make it a whole lot spicier by adding scotch
bonnet pepper or more cayenne pepper.
 I use goat meat but any animal protein will work for this recipe.
 If the soup turns out too watery, add more vegetables and simmer on low heat for 5 to 10
minutes.
BITTER LEAF SOUP
Bitter leaf soup, also known as Ofe Onugbu, is a popular, traditional soup enjoyed by different tribes
in Nigeria. It can be eaten with various fufu dishes and is so healthy and satisfying!

Bitter leaf soup is a savory and filling Nigerian soup, commonly eaten with fufu. It has a slightly bitter
taste but most Nigerians swear by its nutritional and health benefits. This soup is made with a leafy
green, native to parts of Africa, known as Bitter leaf.

Bitter leaf, also known as Vernonia amygdalina, is a plant with a host of health benefits, popularly
known for its strong, bitter taste. In Nigeria, bitter leaf is called Onugbu by the Igbos, Ewuro by the
Yorubas, and Shuwaka by the Hausa tribe.

Bitter leaf is very popular in Nigeria and parts of Africa, not only because it is cheap and readily
available but also because of its numerous health benefits. African bitter leaf is used to treat malaria,
help lower blood pressure, and treat gut and abdominal issues.

INGREDIENTS

4 cups bitter leaf

about 450g

1 cup ground egusi seeds

1 lb beef

already cooked

6 oz smoked catfish

¾ cup palm oil

1 roma tomato

1 red bell pepper

1 habanero pepper

1 cup stock

½ onion

1 teaspoon cayenne pepper

1 teaspoon crayfish

1 teaspoon bouillon powder

1 teaspoon salt

Bitter leaf: You can use fresh, frozen, or dried bitter leaf for this soup.

Ground egusi seeds (melon seeds): Egusi seeds are used to thicken the soup. You can also get them
from an African store.

Meat/proteins: I use beef, but you can use goat meat or any animal protein of choice. To save time,
I used cooked beef for this recipe. I also added smoked catfish for variety.

Other vegetables: tomatoes, red bell pepper, habanero pepper, onions.

Palm oil: Most Nigerian soups are made with palm oil, but you can substitute them with olive oil if
that is all you have.

Beef stock/broth: You can use water if you don't have any broth on hand.

Spices: cayenne pepper, ground crayfish, bouillon powder, salt.

How To Cook Bitter Leaf Soup

Prep the vegetables

 Chop the onions and blend the tomatoes and pepper with very little water.
 If using frozen bitter leaf, let it thaw out for an hour or microwave to thaw it out quickly.
Rinse under running water and drain.
 If using fresh bitter leaf, wash thoroughly in plenty of water, and a little salt, till it runs clear.
This might take a few tries as the water will be foamy in the beginning
Make the soup

 Heat some palm oil in a pot and add some onions. Let the onions sauté for a minute or two.
 Pour in the blended tomatoes and peppers and cook for about 5 minutes. Add in the cooked
beef, smoked fish, spices, and stock, and simmer for a few minutes.
 Pour in the ground egusi seeds and stir. Bring to a boil and simmer for 10 mins.
 Add the bitter leaf and stir together. Cook on medium-low heat till the bitter leaf is wilted.
Serve and enjoy!

This nutritious African soup is commonly eaten with fufu, like eba or pounded yam, but you can also
eat it with rice. For a low carb option, I like to eat bitter leaf soup with a healthy keto fufu dish.

Tips When Making Bitter Leaf Soup

To save time, I used beef that was already cooked for this recipe. If you need to cook the beef from
scratch, add an additional 40 minutes to the total cook time.

You don't have to use beef. Other great options are goat meat, chicken, or fish. You can mix and
match and include offal meat like liver or chicken hearts.

Add less stock if you want your soup thicker.

Add more if you want it a bit waterier.

You can use a little water if you don't have any stock, but you will need to add more spices.

Nutrition

Calories: 308kcal | Carbohydrates: 8g | Protein: 20g | Fat: 21g

| Saturated Fat: 4g | Trans Fat: 1g | Cholesterol: 40mg |

Sodium: 330mg | Potassium: 207mg | Fiber: 6g | Sugar: 1g |

Vitamin A: 542IU | Vitamin C: 22mg | Calcium: 12mg | Iron:

1mg
EFO RIRO - NIGERIAN SPINACH STEW
Efo riro (Nigerian Spinach Stew) is a mouthwatering, savory, African stew made with spinach and is
oh so flavorful! Who knew spinach could taste so good?

What Is Efo Riro?

Efo Riro is a Yoruba word and it loosely means ‘stirred spinach’. In Nigeria, the vegetables used for
Efo Riro are 'Efo Shoko' (Lagos spinach) or 'Efo Tete' (African spinach). These are the local spinach
varieties that are very popular and easily available. In other parts of the world, any spinach greens
will do.

This African stew is popular in some West African countries like Nigeria, Ghana, and Cameroon. The
recipes are similar with only slight differences but my version is commonly made in Nigeria among
the Yoruba tribe.

Ingredients Used In Making Efo Riro (Nigerian spinach stew)

8 cups spinach

chopped

12 oz cooked meat

I used goat meat but you can use any.

2 cups mushrooms

½ cup palm oil

2 plum tomatoes

also known as roma tomatoes

1 red bell pepper

1 habanero pepper

1 onion

¼ cup water or stock

optional

2 teaspoon bouillon powder

2 teaspoon cayenne pepper

1 teaspoon black pepper

2 teaspoon ground crayfish

1 teaspoon pepper flakes

optional
1 teaspoon salt or to taste

Spinach: I use roughly 8 cups of chopped spinach. You can use fresh or frozen spinach.

Meat: You can use beef, lamb, goat meat, chicken, smoked catfish, tripe (shaki), or any meat of your
choice, or even mix and match! For a vegan option, you can leave out the meat or use mushrooms.

Palm oil: The traditional recipe calls for palm oil but I have made this spinach stew with olive oil and
it still turned out delicious!

Vegetables: Plum (roma) tomatoes, red bell peppers, habanero peppers, and onions. Plum tomatoes
are best for Nigerian stews because they are denser and have less juice.

Broth: Just a bit for flavor and to reduce the chance of the stew burning when using fresh spinach.
Spinach Stew)

Spices: I used bouillon, black pepper, cayenne pepper, ground crayfish, and salt. Ground crayfish is a
Nigerian condiment similar to fish sauce, which you can get from an African store or from Amazon.
You can omit this if you don't have any. I also use crushed red pepper flakes as an optional garnish.

How To Make this Recipe

 Start by cooking whatever meat you decide to use. I prepared my goat meat by rinsing it
over running water and boiling it with about a teaspoon of salt, bouillon, and black pepper.
Let it boil until it is tender.
 I did not add the time to cook the meat in the recipe because it varies widely depending on
what type of meat you use. And it is quite common to use whatever leftover meat you
already have in the fridge.
 Blend the tomatoes, red bell pepper, habanero pepper, and half of the onion together using
a food processor.
 Chop up the other half of the onion and set it aside. If using fresh spinach, chop it up into
smaller pieces and rinse in a colander, squeezing out as much water as you can. Leave it in
the colander while you start cooking so that the excess water will drain out.
 This will help prevent the spinach stew from becoming watery. I like to use fresh spinach for
this but frozen will work too. If using frozen, microwave for a few minutes till it begins to
thaw out and drain the excess water.
 Also, wash and drain the mushrooms (if using mushrooms).
 Heat ½ cup of palm oil in a pot on medium heat, add in your onions and stir for about 2
minutes. Add in your blended tomato and pepper mix and add in your spices after about a
minute. You can use only 1 teaspoon of cayenne pepper if you want it less spicy.
 I like plum tomatoes for this recipe because after blending, they are not too watery.
 If you use another type of tomatoes, you might need to pour the blended mixture into a pot
and cook it separately till some of the water evaporates. Use medium heat or it will begin to
splash everywhere.
 If using fresh spinach, add ¼ cup of broth/stock. You can use water if you don't have any but
will need to adjust the spices. If using frozen spinach, do not add any water as frozen spinach
already contains water.
 Add the goat meat and mushrooms and any other meat of choice and let it cook for another
5 minutes so it can soak up the flavors.
 When it begins to boil, add in the spinach. It will most likely fill the pot and look like it might
spill over but it wouldn’t.
 Stir intermittently over a period of 5 minutes and the spinach will shrink considerably. Taste
for salt and add more spices if you desire.
 I like mine just slightly chewy so I don’t leave it in for more than 5 minutes but if you like it
softer, you can leave it for a few more minutes on low heat.

Nigerian spinach stew goes great with a lot of different foods! It is traditionally eaten with rice or
fufu, but for a low carb option, you can eat it with plain cauliflower rice or low carb fufu dishes
like cauliflower fufu or coconut fufu.

Tips When Making African Spinach Stew

Only add the stock/water if using fresh spinach.

You can leave the spinach in for about 5 mins more on low heat if you want it softer and less
chewy.

If you want the spinach stew to be less spicy, use only 1 teaspoon or ½ teaspoon of cayenne
pepper.

I made my efo riro with goat meat and mushrooms. Even though efo riro does not traditionally
need mushrooms, I wanted to show just how versatile this stew is and how it can be made
vegan.

Nutrition
 Calories: 246kcal | Carbohydrates: 13g | Protein: 16g | Fat: 16g | Sodium: 598mg | Potassium:
209mg | Fiber: 8g | Sugar: 3g | Vitamin A: 23820IU | Vitamin C: 32.7mg | Calcium: 226mg | Iron:
2.2mg

NIGERIAN PEPPER SOUP WITH ASSORTED MEAT

Nigerian pepper soup with assorted meat is a spicy, nourishing, West African soup packed with
nutrition and bold flavors! This is one of the most common pepper soups eaten in Nigeria and is
sometimes referred to as assorted meat pepper soup. No party is usually complete without it. Most
of the time, you wouldn't even be able to identify all the different meats in the soup. All you know is
that it tastes incredible and you don't stop eating until you drink the last drop. It is also a popular
remedy when you're feeling under the weather or have a bad cold. One bowl of this pepper soup
often works wonders to make you feel instantly better!

What Is Assorted Meat?

Assorted meat, also known as organ meat, variety meat, or offal meat (or in Nigeria, as orishirishi
meat), refers to the organ and other parts of an animal that are deemed undesirable and discarded.

Some examples of offal meat are intestine, tripe (beef stomach lining), kidney, beef liver, heart,
brain, sweetbreads (meat from the thymus gland and pancreas), tongue, and chicken gizzard,
chicken hearts, among others. Offal meat might not be very desirable in the U.S, but in many parts of
the world, this is part of a healthy and nutritious diet. In fact, offal meat contains more nutrition
than the more popular muscle meat.

Benefits of assorted meat

Offal meats boast several significant benefits and have been referred to as "superfoods." They are a
nutritional powerhouse and contain large amounts of essential vitamins and minerals like vitamin A,
vitamin B, riboflavin, selenium, and copper, among others.

Some other benefits of offal meat include:

They are very rich in omega 3 fatty acids and antioxidants.

Because they are rich in B vitamins, they help maintain heart health and reduce blood

pressure.

Offal meats contain folate, which is beneficial for pregnant mothers.

They keep you feeling full longer.

They are usually a source of high-quality protein and help retain muscle mass.

Nigerian Pepper Soup Ingredients

8 oz blanket tripe

8 oz honeycomb tripe

12 oz mountain chain tripe

8 oz kidney
½ onion

1 habanero pepper

2 tablespoon pepper soup spice

1 tablespoon bouillon powder

1 teaspoon black pepper

6 cups water

1 teaspoon cayenne pepper optional

1 teaspoon salt or to taste

I use a few different types of offal meat, but you can mix and match according to your preference.

Tripe: I use blanket tripe, honeycomb tripe, and mountain chain tripe. Tripe is the stomach lining of
beef, pork, or lamb. Tripe is a bit tough and chewy, but when cooked for an extended period, it
softens into a silky texture and readily absorbs flavors.

Kidney: Kidneys are very nutrient-rich and are high in proteins.

Pepper soup spice: The star of this recipe is the pepper soup spice. It is usually made from calabash
nutmeg, alligator pepper, and Selim pepper, but you can make it yourself from spices found in
traditional stores. You can also buy it online from Amazon or African stores near you. This pepper
soup spice brings an earthy, unique taste to this recipe that is soothing and refreshing.

Other spices: You will need some black pepper and bouillon powder to cook the offal meat. You can
optionally add a teaspoon of cayenne pepper to increase the heat.

Vegetables: Onions and habanero peppers. You can omit the habanero peppers, but I like that it
gives an extra spicy kick to this dish!

How To Clean Beef Tripe

 Most butchers here in the U.S will clean the tripe for you, and Asian or Mexican grocery
stores sell them already cleaned and packaged.
 If your tripe is not cleaned, it can look pretty intimidating, but it is not that complicated. It
does involve a bit of elbow grease, though, so roll up those sleeves!
 The first thing you do is place the tripe in a pot of water and let it boil for about 15 minutes.
When done, drain the water and let the tripe cool down. Then place it on a cutting board.
 Using a sharp knife, scrape the surface of the tripe in one direction to move the dirt and
impurities away and on to the board.
 When you think you're done, rinse it and look again. There might be some bits you left
behind. Keep scraping till it looks clean. When you're all done, rinse it thoroughly, and you're
good to go! This method works for all types of tripe, although the beef mountain tripe is the
toughest of all and will take some time to get as clean as you want it to be.

How To Make Nigerian Pepper Soup

 Once your offal meat has been washed and cleaned, the hard part is over. Chop them into
pieces and set aside. Also, chop the onions and habanero pepper.
  Add the offal meat to a large pot, add enough water to cover it, and then a little more. I
added about 6 cups because the meat will be boiled for an extended period, so some of the
water will be evaporated.
 Add the chopped onions, bouillon, black pepper, and salt. Boil for about 40 minutes or until
the meat is tender. You don't want it to be too soft yet because you are not done cooking it.
 Add the pepper soup spice one tablespoon at a time. You might be okay with just one, but I
like to add two tablespoons. Also, add the chopped habanero pepper.
 Let it boil for about 10-15 minutes to give the spices time to really sink into the meat. Your
delicious pepper soup is ready!
 This recipe serves 6 and contains 0 net carbs per serving. It keeps well in the fridge for about
5 days and also freezes well.

Tips
 Offal meat spoils quickly, so it is best to use them on the day of purchase or freeze
immediately.
 When boiling the meat, check it after 30 minutes to see if it's just a bit tender. Remember,
you don't want it to be too soft because it will be cooked some more after adding the
pepper soup spices.
 You can add some cayenne pepper if the soup is not spicy enough for you.
 You can also leave the habanero whole to reduce the heat, instead of chopping it up.

Nutrition

Calories: 120kcal | Carbohydrates: 1g | Protein: 17g | Fat: 4g |

Saturated Fat: 1g | Cholesterol: 155mg | Sodium: 685mg |

Potassium: 105mg | Fiber: 1g | Sugar: 1g | Vitamin A: 669IU |

Vitamin C: 6mg | Calcium: 12mg | Iron: 2mg

About the Author

TAYO OREDOLA
Tayo Oredola is a recipe developer, food photographer and writer at low carb
africa, home of delicious keto and low carb african inspired recipes.