Okra soup: The superfood packed with much goodness

Introduction

When it comes to Nigerian cuisine, few dishes are as comforting and universally–loved as “okra soup”. Known for its deliciously slimy texture, rich flavour, and nutritional goodness, okra soup (or “draw soup”) is a staple across many regions of Nigeria – from the Yoruba “Ila Alasepo” to the Igbo “Okro soup” and the Calabar-style variations.

This humble dish isn’t just tasty; it’s a powerhouse of vitamins, fiber, and antioxidants. Whether enjoyed with fufu, pounded yam, eba, or semovita, okra soup is one of those meals that warm both the body and the soul. Let’s explore how to make authentic Nigerian okra soup, what makes it so special, and the incredible health benefits it offers.

What is okra soup?

Okra soup is a traditional Nigerian dish made primarily from fresh okra pods, known for their natural mucilage (the “slimy” texture). It’s usually cooked with assorted meat, fish, crayfish, palm oil, and leafy vegetables such as ugu (fluted pumpkin leaves) or spinach. While recipes vary from region to region, the essence of okra soup remains the same, simple ingredients, bold flavours, and loads of nutrients.

Popular variations

· Ila Alasepo (Yoruba style): A one-pot stew version with assorted meats and spicy pepper sauce.

· Okro soup (Igbo style): Often cooked with ogbono (wild mango seed) for extra thickness.

· Seafood okra: Made with prawns, crab, and fish for a coastal flavour.

Ingredients for okra soup

Here’s what you’ll need to prepare a pot of rich, flavourful okra soup:

· 500g fresh okra (finely chopped or grated)

· 300g beef, goat meat, or assorted meats

· 1 cup stockfish (pre-soaked)

· 1 cup smoked fish (deboned)

· 2 tablespoons ground crayfish

· 1 cooking spoon palm oil

· 1 cup chopped ugu or spinach leaves

· 2 scotch bonnet peppers (blended)

· 1 onion (blended)

· 2 seasoning cubes

· Salt to taste

· Water or meat stock (as needed)

How to cook okra soup

Step 1: Prepare the meat and stock: Wash and season your meat with salt, seasoning cubes, and onions. Boil until tender. Add stockfish and smoked fish, and cook for another 10–15 minutes until the flavours combine.

Step 2: Add the palm oil: Pour palm oil into the pot and allow it to melt into the broth. The palm oil gives the soup a rich, vibrant color and traditional flavour.

Step 3: Add crayfish and pepper: Stir in ground crayfish, blended pepper, and onions. Let it simmer for a few minutes to infuse the base with flavour.

Step 4: Add the okra: Add your chopped okra and stir continuously. The okra will begin to draw (become slimy). If you prefer a thicker texture, add more okra or a spoon of ogbono powder.

Step 5: Add vegetables: Finally, add ugu or spinach. Stir and cook for another 2–3 minutes. Taste and adjust seasoning as needed. Your delicious Nigerian okra soup is ready! Serve hot with pounded yam, eba, semovita, fufu, or amala.

Health benefits of okra soup

Beyond its irresistible taste, okra soup is a true Nigerian superfood. Each spoonful delivers a burst of nutrients that promote overall wellness especially for women, fitness lovers, and anyone seeking a balanced diet.

1. Rich in vitamins and minerals: Okra is a great source of vitamins A, C, and K, as well as magnesium, calcium, and potassium, nutrients essential for glowing skin, bone strength, and immune health.

2. Promotes healthy digestion: The slimy fiber in okra acts as a natural laxative, promoting smooth digestion and preventing constipation. It also supports gut health by feeding good bacteria.

3. Supports weight management: Okra soup is low in calories, but high in fiber and water, helping you feel full longer and reducing the urge to overeat. Perfect for those on a weight-loss journey.

4. Boosts heart health: The antioxidants and fiber in okra help reduce cholesterol levels and lower the risk of heart disease. The palm oil used (in moderation) also provides healthy fats.

5. Regulates blood sugar: The mucilage in okra slows sugar absorption in the intestine, making this soup a smart choice for diabetics or anyone watching their blood sugar levels.

6. Strengthens bones and joints: With its calcium, magnesium, and vitamin K content, okra soup supports bone health and helps prevent conditions like osteoporosis.

7. Enhances skin and hair health: Thanks to vitamin C and antioxidants, okra helps fight free radicals, keeping your skin glowing and your hair strong.