Eppaw and vegetable soup

Eppaw and vegetable soup is a comforting, hearty soup traditionally made with a base of eppaw (a type of yam or tuber common in West African cuisine), leafy greens, and various vegetables. It is a staple in many Nigerian and Ghanaian households, often featuring ingredients like spinach, tomatoes, onions, and sometimes fish or meat for added flavor and protein. The dish is known for its thick, stew-like consistency and rich, savory taste.

🍽️ Nutrition at a glance

This soup is generally balanced, offering a good mix of carbohydrates from the eppaw, fiber from the vegetables, and moderate protein if meat or fish is included. It is rich in vitamins like A and C, as well as minerals such as iron and potassium, with a typical serving containing around 250-350 calories.

Nutrition breakdown

Calories	300 kcal
Protein	12 g
Carbs	40 g
Fat	10 g
Fiber	8 g
Sugar	5 g
Sodium	450 mg
Potassium	400 mg
Iron	3 mg
Vitamin A	150 mcg
Vitamin C	20 mg
Calcium	80 mg
Magnesium	40 mg
Phosphorus	100 mg
Zinc	2 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Eppaw and vegetable soup is culturally significant as it reflects the resourceful use of local tubers and greens in West African cooking, often served during family meals or communal gatherings. Nutritionally, the combination of eppaw and leafy vegetables provides a high-fiber, nutrient-dense option that supports digestive health and overall well-being.