Okro soup has the simplest preparation approach among all other Africa soup, it is common among the Igbo and Yoruba tribe, it is a soup used to eat just swallow like fufu, eba, pounded yam, semolina, etc. it is not advisable to eat it with rice.
The okro soup takes just 5-10 mins of your time and everything is set for consumption.
INGREDIENTS FOR OKRA SOUP
Red palm oil
Shaki (Cow Tripe)
Fish: Iced Fish (Mackerel/Titus), Dry Fish, Stock Fish
Pepper and Salt
HOW TO COOK OKRO SOUP
About two hours before preparing the soup, boil the stockfish for 20 minutes and leave in the pot with the hot water to soak. There’s a type of stockfish that I buy in Nigeria that does not need all that soaking.
Cut the okra fingers into tiny pieces. The tinier you cut the okra, the more it will draw. To achieve this, you need to make a few vertical cuts followed by horizontal cuts on the okra fingers.
Grind the crayfish and the dry pepper.
Wash the pumpkin leaves, if it is your choice of vegetable, and cut into tiny pieces. If you will use frozen spinach, defrost and cut into tiny pieces.
If you will use shaki (cow tripe) for the soup, wash and boil till it is done. Add water sparingly because this soup needs to be thick. Add the soaked stockfish and dry fish to the cooked shaki. The length of time it will take to cook shaki depends on the cooking appliance utilized. You can take a bite to confirm this.
When you are happy that the shaki and stock fish are well-done, add the beef, onions and stock cubes and cook till done. Then add the iced fish and cook till done.
Pour red palm oil in another pot and heat the pot to dissolve the oil if it is congealed. Add the diced okra and start frying to kick-start the drawing process, add some meat stock from time to time till you notice the okra start to draw. This process should take a maximum of 5 mins to avoid over-cooking the okra.
Now add the vegetable and stir well. Add all the meat and fish, crayfish, pepper and salt to taste. Then stir well.
Cover the cooking pot and leave to simmer and it is ready to be served.
Notes: Shaki, Meat, Dry Fish, Iced Fish (Mackerel/Titus) and Stock Fish must not all be used at the same time in preparing the okra soup recipe. If you can, by all means use all as they will add to the flavor. But if not, an okra soup prepared with only iced fish ((Mackerel/Titus) can equally taste good. So don’t go and break the bank because of a pot of soup.
HOME STORAGE OF OKRO SOUP
Freshly cooked okro are best stored in the fridge and not in the freezer. The fridge preserve it better than putting it in the freezer.
OKRO SOUP NUTRITIONAL VALUE
It contains potassium, vitamin B, vitamin C, folic acid, and calcium. It’s low in calories and has a high dietary fiber content. Recently, a new benefit of including okra in your diet is being considered.:
- Source of Calcium
Okra provides ample calcium and magnesium, helping prevent both calcium deficiency and magnesium deficiency. In addition to healthy bones, calcium is needed to regulate heart rhythms, blood pressure and cholesterol levels. It also helps with muscle function and nerve-signaling functions.
For those who suffer from the symptoms of lactose intolerance or are vegans or vegetarians, okra can help provide enough calcium to make up the lack of dairy. It provides nearly 51 milligrams of calcium per serving, and while that is not enough for the day with the recommendation daily value at around 1,000 milligrams for most adults, it can be integrated as part of the diet on regular basis.
- Improves Heart Health
The soluble fiber within okra helps naturally reduce cholesterol and, therefore, decreases the chance of cardiovascular disease, according to the Journal of Food Processing & Technology, making the consumption of okra is an efficient method to manage the body’s cholesterol levels. (5) Okra additionally is loaded with pectin that can help reduce high blood cholesterol simply by modifying the creation of bile within the intestines.
- Improves Eyesight
Okra is also used to improve eyesight! Okra pods are fantastic source of vitamin A and beta-carotene, which are both important nourishment for sustaining excellent eyesight (along with healthy skin).
Additionally, this nourishment may help inhibit eye-associated illnesses.
- Good Source of Protein
Okra nutrition benefits are so plentiful that it’s been called the “perfect villager’s vegetable,” with its robust nature, dietary fiber and distinct seed protein balance of both lysine and tryptophan amino acids. The amino acid composition of okra seed protein is actually comparable to that of soybean — the protein efficiency ratio is higher than that of soybean, and the amino acid pattern of the protein renders it an adequate supplement to legume- or cereal-based diets.
Indeed, the okra seed is known to be rich in high-quality protein, especially with regard to its content of essential amino acids relative to other plant protein sources, making okra one of the top vegetable protein foods out there.
- Helps Lower Cholesterol
Research from the Pakistan Journal of Food Science found that nearly half of the contents of the okra pod is soluble fiber in the form of gums, which help lower serum cholesterol and reduces the risk of heart diseases.
means you can add okra to the list of cholesterol-lowering foods. Okra binds excess cholesterol and toxins in the bile acids, making it easy to eliminate and thus preventing many health problems.
Okra also assures easy passage of the waste from the body. The mucilage in okra has medicinal applications when used as a plasma replacement or blood volume expanded. The mucilage of okra binds cholesterol and bile acid, carrying toxins dumped into it by the liver with it.
- Helps Stabilize Blood Sugar
Okra helps stabilize blood sugar by regulating the rate at which sugar is absorbed from the intestinal tract. The okra seed contains blood glucose normalization qualities and lipid profiles that may help naturally treat diabetes.
Outside of scientific research, many people with diabetes have reported decreasing blood sugar levels after soaking cut-up okra pieces in water overnight and then drinking the juice in the morning, while in Turkey roasted okra seeds have been used as a traditional diabetes medicine for generations.
- Good for Digestion
Okra contains insoluble fiber, which helps keep the intestinal tract healthy by decreasing the risk of some forms of cancer, especially colorectal cancer.