Discover how to make a traditional Okra Soup that's both hearty and flavorful. This recipe features tender okra simmered in rich palm oil, with options to add fish or meat for extra protein. Perfect for a comforting meal, this soup combines unique textures and savory ingredients for a satisfying experience.

Ingredients:

- 500g fresh okra, sliced

- 1/2 cup palm oil

- 1 large onion, chopped

- 3 cloves garlic, minced

- 1 tablespoon ginger, minced

- 1 teaspoon ground pepper

- 1 teaspoon paprika

- 1 teaspoon ground crayfish (optional)

- 4 cups chicken or vegetable broth

- 2 cups water

- 1 cup diced tomatoes (or 1 can of crushed tomatoes)

- 200g fish or meat (optional), cut into pieces

- Salt to taste

- Fresh basil or parsley for garnish

Instructions:

Prepare the Ingredients: Wash and slice the okra. If using fish or meat, season and cut into bite-sized pieces.

Heat the Palm Oil: In a large pot, heat the palm oil over medium heat. Add the chopped onions, minced garlic, and ginger. Sauté until the onions are translucent.

Add Spices: Stir in the ground pepper, paprika, and ground crayfish. Cook for another 2 minutes to release the flavors.

Add Broth and Tomatoes: Pour in the chicken or vegetable broth and water. Stir in the diced tomatoes. Bring to a boil.

Simmer the Soup: Reduce the heat to low and let it simmer for 10 minutes. Add the sliced okra and cook for an additional 15-20 minutes until the okra is tender and the soup has thickened. If using fish or meat, add them in the last 10 minutes of cooking.

Season and Serve: Season with salt to taste. Garnish with fresh basil or parsley before serving.

Enjoy your hearty Okra Soup as a standalone meal or with your favorite side dish!

Nutritional values

500g fresh okra, sliced:

    - 120 calories

    - 6g protein

    - 20g carbohydrates

    - 1g fat

Benefits: Rich in vitamins A and C, fiber, and antioxidants. Supports digestion and may help lower blood sugar levels.

1/2 cup palm oil:

    - 440 calories

    - 0g protein

    - 0g carbohydrates

    - 50g fat

Benefits: Contains vitamin E and antioxidants. High in saturated fats; use in moderation to manage fat intake.

1 large onion, chopped:

    - 60 calories

    - 1g protein

    - 14g carbohydrates

    - 0g fat

Benefits: Contains antioxidants and compounds that may support heart health and immune function. Adds flavor and depth to dishes.

3 cloves garlic, minced:

    - 13 calories

    - 0.6g protein

    - 3g carbohydrates

    - 0g fat

Benefits: Contains allicin, which has anti-inflammatory and immune-boosting properties. Adds flavor and aroma.

1 tablespoon ginger, minced:

    - 5 calories

    - 0.1g protein

    - 1g carbohydrates

    - 0g fat

Benefits: Contains gingerol, which has anti-inflammatory and digestive benefits. Adds warmth and flavor.

1 teaspoon ground pepper:

    - 6 calories

    - 0.2g protein

    - 1g carbohydrates

    - 0.3g fat

Benefits: Contains capsaicin, which supports metabolism and adds spiciness to dishes.

1 teaspoon paprika:

    - 6 calories

    - 0.2g protein

    - 1g carbohydrates

    - 0.3g fat

Benefits: Contains antioxidants and adds color and flavor.

1 teaspoon ground crayfish (optional):

    - 20 calories

    - 2g protein

    - 1g carbohydrates

    - 0.5g fat

Benefits: Adds umami flavor and additional protein. Optional; use according to taste preferences.

4 cups chicken or vegetable broth:

    - Approximately:

     - 30 calories per cup (240ml)

     - 3g protein

     - 1g carbohydrates

     - 1g fat

Benefits: Adds flavor with minimal calories. Supports hydration and provides additional nutrients.

Vegetable Broth:

     - 15 calories per cup (240ml)

     - 1g protein

     - 3g carbohydrates

     - 0g fat

Benefits: Lower in calories and provides a light, savory flavor.

2 cups water:

    - 0 calories

    - 0g protein

    - 0g carbohydrates

    - 0g fat

Benefits: Essential for hydration and forms the base for soups and stews.

1 cup diced tomatoes (or 1 can of crushed tomatoes)**:

Diced Tomatoes:

     - 32 calories

     - 1g protein

     - 7g carbohydrates

     - 0g fat

Benefits: High in vitamins C and K, and contains lycopene, which has antioxidant properties.

Crushed Tomatoes:

     - 70 calories per cup (240ml)

     - 3g protein

     - 15g carbohydrates

     - 1g fat

Benefits: Rich in vitamins A and C and antioxidants.

200g fish or meat (optional), cut into pieces:

Fish (e.g., tilapia):

     - 180 calories

     - 40g protein

     - 0g carbohydrates

     - 2g fat

Benefits: High in protein and omega-3 fatty acids. Supports heart health and overall well-being.

Meat (e.g., beef):

     - 500 calories

     - 50g protein

     - 0g carbohydrates

     - 35g fat

Benefits: High in protein and essential nutrients like iron and vitamin B12. Supports muscle growth and overall health.

Salt to taste:

    - 0 calories

    - 0g protein

    - 0g carbohydrates

    - 0g fat

Benefits: Enhances flavor; use in moderation to manage sodium intake.

Fresh basil or parsley for garnish:

Basil:

     - 3 calories

     - 0.5g protein

     - 0.5g carbohydrates

     - 0g fat

Benefits: Contains antioxidants and supports digestion. Adds a fresh flavor to dishes.

Parsley:

     - 4 calories

     - 0.5g protein

     - 1g carbohydrates

     - 0g fat

Benefits: Rich in vitamins A, C, and K, and has antioxidant properties. Adds a fresh and vibrant flavor.