Oil Less Okro Soup
Nigerians simply love their ‘swallows’ and soups. However with the more recent healthy conscious ones amongst us, soups are being demonised as the weight gain culprit. This is because a lot of soups are cooked with palm oil. Palm oil is a great source of vitamin A but as with most oils, it has to be used in moderation.
My health philosophy is to follow the eating habit that is sustainable. That is why from time to time, I rest from eating meals with much palm oil. Oil-less Okro soup is one of such that allows me enjoy my swallow without much guilt of oil.
Authorg2nAbsolutely delicious!
Crush uziza seeds and tie up in muslin cloth.
Wash and season chicken with salt, chicken seasoning, few slices of pepper, uziza seeds parcels. Steam in the little water in the pot till almost dry. Add more water and cook until chicken is soft. When chicken is ready, press the uziza seed parcel against the side of the pot to squeeze out the meat stock and some more uziza flavour. You may wish to preserve the parcel in a zip lock bag in the freezer for future.
When chicken is cooked, add about 2 cups of water, ground crayfish, prawns, calamari and Ngolo and bring stock to boil for about 5 minutes. You may wish to remove the calamari so it does not overcook. Return to soup when okro is cooked.
Correct seasoning of meat stock, add the uziza leaves, cook for about 1 minute and add the okro. The pounded version first and then the chopped ones. Stir okro into the stock properly and allow to cook for about 3-4 minutes.
Serve with swallow of choice. I served my with oat meal.
Ingredients
Directions
Crush uziza seeds and tie up in muslin cloth.
Wash and season chicken with salt, chicken seasoning, few slices of pepper, uziza seeds parcels. Steam in the little water in the pot till almost dry. Add more water and cook until chicken is soft. When chicken is ready, press the uziza seed parcel against the side of the pot to squeeze out the meat stock and some more uziza flavour. You may wish to preserve the parcel in a zip lock bag in the freezer for future.
When chicken is cooked, add about 2 cups of water, ground crayfish, prawns, calamari and Ngolo and bring stock to boil for about 5 minutes. You may wish to remove the calamari so it does not overcook. Return to soup when okro is cooked.
Correct seasoning of meat stock, add the uziza leaves, cook for about 1 minute and add the okro. The pounded version first and then the chopped ones. Stir okro into the stock properly and allow to cook for about 3-4 minutes.
Serve with swallow of choice. I served my with oat meal.
