Discover the rich flavors of Gbegiri Soup, a traditional Nigerian dish made from black-eyed peas. This thick and hearty soup pairs perfectly with amala or pounded yam, making it a satisfying meal for any occasion. Learn how to prepare this comforting soup with our easy-to-follow recipe and enjoy a taste of authentic Nigerian cuisine.

Ingredients:

- 2 cups black-eyed peas

- 1 large onion, chopped

- 2-3 tomatoes, blended

- 2 tablespoons palm oil

- 1-2 teaspoons ground crayfish

- 1 teaspoon ground pepper (adjust to taste)

- 1-2 seasoning cubes (adjust to taste)

- Salt to taste

- 4 cups water

Instructions:

Prepare the Black-Eyed Peas: Rinse the black-eyed peas and soak them in water for at least 2 hours. Peel the skin off the beans by rubbing them between your hands, then rinse thoroughly.

Cook the Beans: Place the peeled black-eyed peas in a pot with enough water to cover them. Cook on medium heat until they are soft and tender, about 30-40 minutes. You can use a pressure cooker to speed up the process.

Blend the Beans: Once the beans are cooked, drain them and blend with a small amount of water to form a smooth paste. 

Prepare the Soup Base: In a large pot, heat the palm oil over medium heat. Add the chopped onions and cook until they are translucent.

Add Tomatoes: Stir in the blended tomatoes and cook for 5-7 minutes, allowing the mixture to reduce slightly.

Combine Beans and Base: Add the bean paste to the pot, stirring well to combine with the tomato and onion mixture. 

Season the Soup: Add ground crayfish, ground pepper, seasoning cubes, and salt. Stir well and let the soup simmer on low heat for 10-15 minutes, stirring occasionally. If the soup is too thick, add a little water to reach your desired consistency.

Serve: Enjoy your Gbegiri Soup hot with amala or pounded yam.

Nutritional Values

Black-eyed peas (2 cups)

  - Calories: 200 kcal

  - Protein: 13g

  - Fat: 0.8g

  - Carbohydrates: 34g

  - Fiber: 11g

Benefits:

  - High in protein and fiber, which supports muscle growth and digestive health. Rich in iron, potassium, and B vitamins.

Onion (1 large)

  - Calories: 40 kcal

  - Protein: 1g

  - Fat: 0g

  - Carbohydrates: 9g

Benefits:

  - Provides vitamins and minerals like vitamin C and manganese. Contains antioxidants and compounds that support immune health and reduce inflammation.

Tomatoes (2-3, blended)

  - Calories: 18 kcal

  - Protein: 1g

  - Fat: 0.2g

  - Carbohydrates: 4g

Benefits:

  - High in vitamin C, potassium, and lycopene, an antioxidant that supports heart health.

Palm oil (2 tablespoons)

  - Calories: 120 kcal

  - Fat: 14g

  - Saturated Fat: 7g

Benefits:

  - Contains vitamin A and E. Provides energy and supports healthy vision, though it should be used in moderation due to its high saturated fat content.

Ground crayfish (1-2 teaspoons)

  - Calories: 5 kcal

  - Protein: 1g

  - Fat: 0g

  - Carbohydrates: 0g

Benefits:

  - Adds flavor and can provide protein and minerals like calcium and magnesium.

Ground pepper (1 teaspoon, adjust to taste)

  - Calories: 6 kcal

  - Protein: 0.2g

  - Fat: 0g

  - Carbohydrates: 1.5g

Benefits:

  - Adds spice and flavor. Contains piperine, which enhances nutrient absorption and has anti-inflammatory properties.

Seasoning cubes (1-2, adjust to taste)

  - Varies by brand, typically high in sodium.

Benefits:

  - Enhances flavor, though should be used in moderation due to high sodium content.

Salt (to taste)

  - Sodium content varies based on amount used.

Benefits:

  - Enhances flavor and is necessary for maintaining fluid balance and nerve function when used in moderation.

Water (4 cups)

  - Calories: 0 kcal

Benefits:

  - Essential for hydration and proper functioning of bodily processes.

This combination creates a flavorful and nutritious dish rich in protein, fiber, vitamins, and minerals.