Introduction
If you’ve ever tasted the rich, creamy, and deeply satisfying flavour of “white soup”, you already know why it’s one of Nigeria’s most beloved traditional dishes. Known as “Afia Efere” among the Efik and Ibibio people of Southern Nigeria, this soup stands out for its simplicity, natural ingredients, and nourishing qualities.
Unlike many Nigerian soups that rely on palm oil for their deep red colour, “white soup” gets its name from its light, and oil-free appearance. It’s bursting with flavour, thanks to a unique blend of spices, meat, fish, and thickening agents like yam or cocoyam. Let’s discover what makes “white soup” special, how to prepare it step-by-step, and why it’s not just delicious, but incredibly healthy too.
What makes white soup (afia efere) unique?
White soup is a traditional Efik/Ibibio delicacy often served during special occasions or to guests as a sign of honour. The soup is similar to Ofe Nsala from the Igbo tribe, but has its own twist in terms of spice combinations and preparation. The beauty of this soup lies in its simplicity and versatility, no palm oil, no fancy ingredients, just natural flavours blended to perfection.
Common ingredients include
· Goat meat, chicken, or assorted meat
· Fresh or dried fish
· Crayfish and uziza seeds (for aroma and spice)
· Yam or cocoyam paste (as thickener)
· Local seasonings and herbs
How to cook authentic white soup
Ingredients:
· 1 kg of goat meat or chicken
· 2 cups of yam cubes (for thickening)
· 2 tablespoons of ground crayfish
· 1 tablespoon of ground uziza seeds (optional)
· 2 pieces of stockfish (optional)
· 1 cup of dried fish (washed and deboned)
· 1 seasoning cube (or to taste)
· Salt (to taste)
· Pepper (to taste)
· Water (as needed)
Cooking directions
1. Boil the meat: Wash your meat thoroughly and season with salt, seasoning cube, and pepper. Add water and cook until tender.
2. Add fish and crayfish: Add your dried fish, stockfish, and crayfish to the boiling meat. Let it simmer for about 10 minutes to allow the flavours to combine.
3. Prepare the thickener: Boil your yam cubes until soft, then pound or blend them into a smooth paste. If using cocoyam, follow the same process.
4. Add thickener to the soup: Scoop in the yam or cocoyam paste gradually, stirring as it dissolves to create a creamy consistency.
5. Add uziza seeds: Add the ground uziza for that signature aroma and light heat. Allow the soup to cook until it thickens and everything blends well.
6. Taste and adjust: Add more salt or seasoning, if needed. Once you’re happy with the taste, your ‘white soup’ is ready to serve! Best served hot with pounded yam, semovita, or fufu.
Health benefits of white soup
White soup isn’t just tasty, it’s also packed with nutrients that make it one of the healthiest Nigerian soups you can enjoy.
1. High in protein: The combination of meat and fish provides high-quality protein, which is essential for building and repairing body tissues, maintaining muscle mass, and supporting immune function.
2. Boosts energy levels: The yam or cocoyam used as a thickener provides complex carbohydrates that supply steady energy throughout the day making it ideal for busy individuals or active families.
3. Strengthens bones and teeth: Thanks to minerals from stockfish, meat, and crayfish, White ssoup is rich in calcium and phosphorus, nutrients that keep your bones and teeth strong.
4. Supports heart health: Since white soup doesn’t use palm oil, it’s lower in saturated fats when compared to many other soups. That makes it a heart-friendly choice for those watching their cholesterol levels.
5. Aids digestion: The uziza seeds and spices in the soup promote healthy digestion, reduce bloating, and improve metabolism.
6. Helps postpartum recovery: In many Nigerian cultures, white soup is traditionally given to new mothers because it replenishes lost nutrients, boosts energy, and promotes lactation.
Tips for making the perfect white soup
Use fresh ingredients, especially meat and fish for richer flavour.
For a creamier texture, use yam instead of cocoyam.
Don’t skip uziza seed; they add a subtle spice and aroma that define the soup.
Serve it hot for the best taste experience.
Common variations of white soup
1. Ofe Nsala (Igbo version): Similar to Afia Efere, but includes catfish and more pepper for an extra kick.
2. Chicken white soup: A lighter version made with chicken, often served to nursing mothers or people recovering from illness.
3. Seafood white soup: For seafood lovers – prepared with prawns, fresh fish, and periwinkle for a rich coastal flavour.
Frequently asked questions (FAQ)
Q1: Why is it called “white soup”?
Because it’s cooked without palm oil, giving it a light or pale colour compared to red-based Nigerian soups.
Q2: Can I use cocoyam instead of yam?
Yes, cocoyam works perfectly and gives the soup a smoother, silkier texture.
Q3: Is white soup healthy for weight loss?
Yes, it’s lower in fat since there’s no palm oil, making it a healthy and filling meal option when eaten in moderation.
Q4: Can I make white soup without meat?
Absolutely! You can substitute with fish and vegetables
Conclusion
White soup (Afia Efere) is proof that simplicity can be deeply satisfying. With its rich flavours, creamy texture, and impressive health benefits, this traditional Nigerian dish deserves a place on every dining table. Whether you’re looking for comfort food on a rainy day, a nourishing postpartum meal, or just something delicious to enjoy with your family, white soup delivers every time. So, grab your yam, fresh meat, and uziza seeds and bring the taste of the South to your kitchen today.
