How to Make Vegetable Soup

Vegetable Soup

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Vegetable soup

Vegetable soup with semovita
Vegetable soup with semovita | Source

Vegetable Soup/Egburuegbu


Nigeria has different types of traditional soups that are extremely nutritional. Vegetable soup which is known as Egburegbu Ugwu in the Eastern part of Nigeria is one of such soups. There are many ways of preparing vegetable soup. Its taste is superb especially when nicely prepared, it is affordable and easy to prepare. When regularly eaten helps in weight loss, since it contains zero calories, helps to reduce diabetes and also lower heart diseases risk. It is highly eaten in the Eastern (Igbo) part of Nigeria. And the recipes of this delicious soup can be bought in any local groceries store.

Recipes:
1. Fresh spinach/Ugwu/ugu (Fluted Pumpkin leaves/Telfairia occidentalis)
2. Water-leaf (Talilum triangulare is rich in iron, calcium and vitamin A and C and it is best eaten lightly cooked)
3. Cow-skin (in Yoruba, it is known as Pomo while in Igbo, it is known as Kanda)
Pepper (dried grounded type or Fresh one)
Cow Meat
Stock fish
Cray fish (this is smoked dried prawns or shrimps used to add flavour to soups and savory dishes and it is sold whole or grounded)
Palm oil (Palm oil is tasty and nutty thick and waxy rustic red colored oil extracted from the flesh of the oil-palm nut fruits. It is widely used in Africa (Nigeria) to cook especially traditional soups and stews for color and taste but usually in small quantity as it is high in saturates).
Onions (To soften)
Maggi/spice - 2 cubes (to taste)
Salt (small quantity, preferably half 1/2 tablespoon)

Preparation Tools

Cutting board/Blender
Kitchen knife
Large stock pot


Red Oil

The colour of Red palm oil comes from carotenes such as beta-carotene and lycopene same nutrients that give tomatoes, carrots and other fruits and vegetables their rich red and orange colours.

Carotene is a valuable nutrient and highly antioxidant our body can easily convert them into Vitamin A. and of course Vitamin A deficiency can cause blindness, weakness of the bones and lower immunities.

Carotenes require fat for conversion into Vitamin A. It has 15 times more provatimin A carotene that carrot and 300 times more than tomatoes

Red Oil

Source

The Recipes

  • Quantity of your choice Fresh spinach/Ugwu, (Pumpkin leave/ Telfairi occidetallis)
  • 1cup Water leaf, blended/chopped
  • approx 2-3/4" long, 2-1/2" dia Pepper, blended
  • 10 grams Cray fish, blended
  • 3 tbsp Oil
  • 2 cup Pumpkin leave, blended/chopped
  • 1 tsp Salt

Stock fish

Stock fish/Cod is unsalted fish especially Cod, dried by cold air and wind on wooden racks on the foreshore

Benefits Stock fish/Cod

- It is rich in protein, Vitamins, Iron and Calcium

- It is used in cooking many other soups that complement the grain staples such as fufu and garri

- (100 lbs per bale) 100 grams

- Stockfish has unusual high content of nutrition

- It is very low in cholesterol

- It is good source of Riboflavin, Naicini, Vitamin B12, Phosphorus and Potassium

Tips On How To Prepare Vegetable Soup

Step 1. Carefully pick the fresh spinach/ ugwu and wash thoroughly. Wash the pot and add water inside the pot and let it cook for about 2 minutes, add the spinach leave and let it cook for five minutes depending on the level of heat on the cooker after 5 minutes bring the pot down and drain the spinach/ugwu leaves.

Step 2. If you are using the same pot, used in cooking the vegetable, rinse it and add 2 cups of water depending on the quantity you are cooking. Wash the cow meat, stock fish and cook alongside crayfish and pomo, add onion, pepper, maggi/spice and salt to taste. Allow to cook for 30 minutes and keep aside. Note: cut the pomo/cow-skin into smaller sizes for easy picking while eating.

Step 3. Also wash, drain and slice the water leaf, and put it aside

Step 4. Wash the blender or cutting board and pour the half cooked spinach/ugwu leave and puree/smash very well or blend the vegetable using cutting-board and a knife or blender. You can as well pour the half cooked spinach into a food processor and blend.
Step 5. Put the pot on the cooker to dry, add the red oil and allow to heat, add the water-leaf and turn for like 2 - 3 minutes and add all the cooked ingredients allow to boil for 3 minutes then add the spinach/ugwu leaves, turn everything together and allow to cook for 1 minute and serve with garri, pounded yam, semovita or fufu.

Vegetable Soup

Do you like vegetable soup?

  • Yes I love it and I enjoy eating vegetable soup
  • I have not eaten it before bu I would love to eat it someday
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Vegetable Soup/Egburegbu

  1. Do not over boil the vegetable to be able to retain its nutrient.
  2. Do not add too much water.

Nutritional value

Nutrition Facts
Serving size: 1 Serving
Calories 422
Calories from Fat396
% Daily Value *
Fat 44 g68%
Saturated fat 20 g100%
Unsaturated fat 4 g
Carbohydrates 43 g14%
Sugar 0 g
Fiber 10 g40%
Protein 22 g44%
Cholesterol 13 mg4%
Sodium 235 mg10%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Cook Time

Prep time: 35 min
Cook time: 10 min
Ready in: 45 min
Yields: serve as you like

Comments 7 comments

Kristen Howe profile image

Kristen Howe 19 months ago from Northeast Ohio

My pleasure Benny!


Benny01 profile image

Benny01 19 months ago from Lagos, Nigeria Author

Thanks @ Kristen for stopping by and for commenting.


Kristen Howe profile image

Kristen Howe 19 months ago from Northeast Ohio

This was an interesting recipe on how to make Nigerian vegetable soup. Thanks for sharing Benny. Voted up!


Benny01 profile image

Benny01 21 months ago from Lagos, Nigeria Author

Wow that is so generous of you, thanks for stopping by and for your comment.


Frank Atanacio profile image

Frank Atanacio 21 months ago from Shelton

how to make vegtable soup right.. easy to follow instructions and gave you a five stars!!!!!!


Benny01 profile image

Benny01 22 months ago from Lagos, Nigeria Author

Do you enjoy vegetable soup, its high time you learn how to prepare it


Benny01 profile image

Benny01 3 years ago from Lagos, Nigeria Author

Vegetable is very useful to everybody.

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