Vegetable soup is paired with any of the swallows in Nigeria and served as either lunch or dinner. This recipe shows you how to cook a healthy soup with vegetables… the Nigerian way.
I love this soup for many reasons:
For starters, it is made with vegetables, and those are synonymous with health.
Veggies are good for the heart and body cells.
That is just why we are making this soup.
I have written a lot in the last few months about Healthy Nigerian foods, you may want to check out the article just to learn why this soup should appear more often on your menu.
Ingredients for Healthy Vegetable Soup
Big bowl Waterleaves
Big bowl ugu leaves (fluted pumpkin)
1KG or 35 Ounce of Goat meat
1 cup crayfish
6 scotch bonnet peppers
400ml Palm oil
2 seasoning cubes
Salt to taste
2 tablespoons Ground Ofor
Slice the water leaves and fluted pumpkin leaves with a kitchen knife, you want them thinly sliced as you can see below.
What you find below is a bowl of fluted pumpkin leaves – vegetables.
This is the equivalent of 12 cups. You should wash ugu (fluted pumpkin) properly before slicing them.
This is a bowl of sliced water leaves – the equivalent of 15 cups.
You can wash the water leaves after slicing them. Wash the leaves properly and transfer into a sieve to strain excess water.
You don’t want too much water in your vegetable soup.
Wash the roasted fish, remove center bone and break to smaller bits as you can see below.
Season the goat meat with a teaspoon of salt, sliced onions and two seasoning cubes. Allow the meat to boil, add two cups of water and let the meat cook until it becomes tender and easy to chew.
Pound the scotch bonnet (peppers) and 1 cup of crayfish together. You could blend them if you like. Set aside on a small plate.
How to Cook Vegetable Soup
To the boiling meat, add the washed roasted fish. Allow them to cook until the water is almost dried. Don’t allow it to burn.
Most people don’t like too much water in their vegetable soup, to achieve that, you have to use some tricks – like boiling the meat/fish till the water is almost dried.
Once the meat is well cooked and the water is almost completely dried, add the palm oil, 400ml. You need lots of palm oil when you cook vegetable soup.
Now you add the vegetables, the water leaves should come first. It should fill the pot, it will go down in 3 minutes as you continue to stir.
You can add the leaves little by little so it doesn’t fill the pot and become difficult to stir.
After adding all the water leaves, allow it to simmer for 2-4 minutes while you stir occasionally.
Add the pounded crayfish and peppers.
Stir all together and taste for salt, add salt to your taste. You don’t want too much salt.
Then the ugu leave (fluted pumpkin) should be added at this point.
Stir in 2 tablespoons of ofor (used as a thickener). Stir properly so it doesn’t form crumbs.
Stir all together and allow the vegetable soup to simmer for three minutes.
Anyone could be paired with this soup and served as dinner or lunch in a Nigerian home.
Below you find a simpler recipe for vegetable soup as well as a video I shot while making this soup. David did a great job with the video.
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Vegetable Soup | How to Cook Vegetable soup
- Big bowl Waterleaves
- 1 KG or 35 Ounce of Goat meat
- 1 cup crayfish
- 6 scotch bonnet peppers
- 400 ml Palm oil
- Big bowl ugu leaves fluted pumpkin
- Roasted mackerel
- 2 seasoning cubes
- Salt to taste
- 2 tablespoons Ground Ofor
- Thinly the slice the waterleaves and fluted pumpkin (ugu leaves)
- Wash the ugu leaves before slicing it.
- Slice the water leaves then wash it.
- Allow them to strain seperatrly using a sieve to remove excess water
- Clean and wash the roasted fish, pound your crayfish/peppers.
- Season the meat and let it cook till it becomes tender.
- Add the washed roasted fish to the boiling meat, let them boil together till the water dries.
- To the meat/fish on heat, add palm oil (400ml)
- The vegetables should be added, the water leaves should come first.
- After adding all the water leaves, allow it to simmer for 2-4 minutes while you stir occasionally.
- Keep stirring.
- Add the pounded crayfish and peppers.
- Add salt to your taste.
- Ugu leaves should follow at this point (fluted pumpkin)
- Stir in 2 tablespoons of ofor (used as a thickener). Stir properly so it doesn’t form crumbs.
- Stir and allow the soup to simmer for 2 minutes, stir and serve.