Are you a lover of okra? How do you prepare your okra? Here is the best okra soup recipe you should try. Okra soup has a viscous texture which makes it an acquired taste.
Okra soup is a very popular and delicious soup that is loved by the majority of the people, in West Africa, especially if cooked well. Okra soup is not only common in African but it’s also known to be a national Egyptian dish.
Okra soup has its own viscous texture, just like Ogbono soup and Ewedu soup. Ogbono soup is made from wild mango seeds, and it has a ton of nutritional benefits. Some people know okra as a soup that’s viscous because of its viscous texture.
Okra soup is prepared at home, restaurants, and hotels. The soup is very delicious and easy to make with less time. Okra soup uses onions, adding onions in okra soup have been an issue that is really debated.
It is believed that onions make the soup less viscous, This can be true if a lot of onion is added, however, its a little onion is added as I did in this recipe, your okra soup will be viscous, thick, and nice.
But if you are not comfortable adding it, you can skip it because some people don’t like to see onions in their soup while eating.
Okra soup is often made with beef, fish, goat meat, shrimps, lamb meat, or any other meat of your choice that can be used to make okra soup.
Okra soup can be served with Garri, Eba, Semo, or any other swallow of your choice and it can also be used as a stew to eat with rice.
Okra soup has some awesome health benefits that I want to share with you. It is not one of the most common foods, okra is packed with much nutrition.
Health Benefits of Okra Soup
Here are 7 nutrition and health benefits of okra;
- Lower heart disease risk: Okra contains a thick gel-like substance called mucilage, which can bind to cholesterol during digestion, causing it to be excreted with stools rather than absorbed into your body. Animal research suggests that okra may bind to cholesterol levels. Its also rich in polyphenols, which fight harmful inflammation and protect your heart.
- Rich in nutrients: Okra is rich in many nutrients and particularly high in vitamins C and K. This fruit is unique, as it provides protein, a nutrient that many other fruits and vegetables lack. Eating enough protein is associated with benefits for weight management, blood sugar control, bone structure, and muscle mass. Additionally, okra is low in calories and carbs and contains fiber.
- Okra has anti-cancer properties: This wonderful okra contains a type of protein called lectin, which may inhibit the growth of human cancer cells. One test-tube study in breast cancer cells found that the lectin in okra may prevent cancer growth by up to 63%. More human research is needed before any conclusions can be drawn.
- Lowers blood sugar: Research in mice indicates that eating okra or okra extract may help decrease blood sugar levels. Maintaining healthy blood sugar levels is very important for your overall health. And consistently high blood sugar can lead to prediabetes and type 2 diabetes. Eating okra has been linked to blood sugar control. Yet, some research suggests that it may interfere with common diabetes medications.
- Beneficial for pregnant women: Vitamin B9 which is folate is an important nutrient for pregnant women. It helps in lowering the risk of a neural tube defect, which affects the brain and spine of a developing fetus. Eating okra may help pregnant women meet their daily folate needs, it’s recommended that all women of childbearing age consume 400mcg of folate every day.
- Easy to add to your diet: Okra is quite easy to cook. Usually, okra is used in soups and stews like gumbo. It contains mucilage, a thick substance that becomes gummy when heated.
- Contains beneficial antioxidants: Okra is packed with antioxidants that benefit your health. Antioxidants are compounds in food that fend off damage from harmful molecules called free radicals which may reduce your risk of serious disease, prevent inflammation, and contribute to overall health. The main antioxidants in okra are polyphenols, including flavonoids and Isoquercetin, as well as vitamins A and C. Research shows that eating a diet high in polyphenols may improve heart health by lowering your risk of blood clots and oxidative damage.
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Okra Soup Recipe
- First of all, create a base stock for the okra soup by boiling the meat of your choice with seasoning cubes, onions, salt, and pepper to taste and cook until tender.
- While the meat is on heat, mince half of the onions in a chopper or food processor and slice the other half, then set it aside.
- Mince the red bell pepper in the chopper and set aside.
- Once the meat has boiled to tender, add the minced pepper, crayfish, and leave to cook for about 10 minutes. Shred and add the washed dry fish and leave to soften for about 5 minutes.
- Add the palm oil and the shrimps and the minced okra. Allow cooking for about 3 to 5 minutes depending on how crunchy you want your okra to be.
- Stir in your spinach and mix until wilted.
- Now your delicious okra soup is ready, take away from heat immediately and serve.
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How is Okra Soup Served?
Okra is served with your choice of swallows like Eba, fufu, Amala, or any of your choice.
Note: If I want your okra to develop that viscous consistency, I like to mince half of the okra in a food chopper. If you want your okra soup to be more viscous, simply chop more than half of the okra.
Ingredients for Okra Soup
- 2 Red bell pepper
- 1.5 in okra (half minced and half sliced)
- 4 teaspoon of crayfish
- 1 ib shrimps
- 1 dry fish (big)
- 4 to 5 cups of water
- 1 teaspoon seasoning powder
- 1/2 to 3/4 palm oil
- 1/2 ib spinach (vegetable of your choice)
- 1 small onion (minced)
- 2 ib of meat (any choice of meat)
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Method of Preparation
- Boil your meat with seasoning powder, minced onions, and salt to taste. Cook till tender.
- While your meat is cooking, minced half of the onions in a food processor or a chopper and slice the other half, then set it aside.
- Mince the red bell pepper in your chopper and set aside.
- When your meat becomes tender, add the minced pepper, crayfish, and leave to cook for about 10 minutes.
- Then you shred and add the washed dry fish inside the pot and leave to soften for about five minutes.
- Add your palm oil, shrimps, and the minced and sliced okra. Leave to cook for about 3 to 5 minutes.
- Stir in the spinach or other vegetable and mix until wilted.
- Your delicious okra is ready, remove from heat immediately, and serve with any swallow of your choice.
How long does it take to prepare Okra Soup?
Preparation time: 10 minutes
Cook time: 35 minutes
Total time: 45 minutes
How to preserve cooked Okra
Okra can be preserved inside a good container and stored inside the refrigerator for as long as 1 month or more.
Okra Soup Nutritional Contents
- Calories: 286Kcal
- Carbohydrates: 13g
- Protein: 45g
- Fat: 6g
- Saturated fat: 1g
- Cholesterol: 288mg
- Sodium: 794mg
- Potassium: 1234mg
- Fiber: 5g
- Sugar: 4g
- Vitamin A: 5070IU
- Vitamin C: 70mg
- Calcium: 274mg
- Iron: 4 mg
Okra soup is a nutritional food with many health benefits. It is very rich in magnesium, fiber, folate, vitamin C, K1, vitamin A, and antioxidants. This okra soup recipe may benefit pregnant women, blood sugar control, and heart health. It may even have anti-cancer properties.
Cooking okra can be simple. Add it to your grocery list to try a new ingredient with powerful health effects.
Okra soup can be served with any swallow of your choice or can be used as stew for rice and can also be eaten the way it is. It is very simple to prepare with less time and I know you will enjoy it after preparing because it is a very delicious meal.