How to Make Vegetable Soup
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.
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)
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)
Large stock pot
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
- 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/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.
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- Do not over boil the vegetable to be able to retain its nutrient.
- Do not add too much water.
|Serving size: 1 Serving|
|Calories from Fat||396|
|% Daily Value *|
|Fat 44 g||68%|
|Saturated fat 20 g||100%|
|Unsaturated fat 4 g|
|Carbohydrates 43 g||14%|
|Sugar 0 g|
|Fiber 10 g||40%|
|Protein 22 g||44%|
|Cholesterol 13 mg||4%|
|Sodium 235 mg||10%|
|* 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.|