Okra Soup
Okra Soup is a rich, savory stew from West Africa, particularly popular in Nigeria and Ghana. It features sliced okra pods as the star ingredient, cooked with a flavorful base of palm oil, tomatoes, peppers, and a variety of proteins like fish, beef, or shrimp. The dish is often thickened by the natural mucilage released from the okra, giving it a distinctive, slightly viscous texture.
🍽️ Nutrition at a glance
This soup is typically high in protein and healthy fats, with a moderate amount of carbohydrates depending on the specific recipe and protein choices. It provides key nutrients like fiber, vitamins A and C, and iron, with a rough calorie range of 300-500 per serving.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 12 g |
| Carbs | 18 g |
| Fat | 11 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 480 mg |
| Vitamin C | 25 mg |
| Vitamin K | 50 mcg |
| Folate | 120 mcg |
| Potassium | 350 mg |
| Magnesium | 45 mg |
| Iron | 2.5 mg |
| Calcium | 80 mg |
| Vitamin A | 150 mcg RAE |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The unique, slippery texture of Okra Soup comes from the soluble fiber in okra, which is also known for its potential to help regulate blood sugar levels. Culturally, it's a communal dish often served with starchy sides like fufu or rice, symbolizing warmth and togetherness in many West African households.
