Black soup: Why this Edo delicacy is a superfood powerhouse

Black soup popularly cooked in Edo and Delta States, known as omoebe, is more than just a traditional Nigerian dish. It is a nutrient-dense, herbal, detoxifying powerhouse that has been enjoyed for centuries for both its flavour and medicinal qualities. The soup is a native dish of the Edo people of Nigeria. The Ondo people have a variation called Marugbo.

Prepared using a blend of leafy greens usually bitterleaf, uziza, scent leaf, or pumpkin leaf. Black soup gets its rich dark colour from the process of blending and lightly frying the leaves. When paired with proteins like fish, beef, goat meat, or stockfish, it becomes a wholesomely satisfying meal. But beyond its flavour profile, black soup is a hidden gem loaded with antioxidants, anti-inflammatory compounds, vitamins, and minerals. Modern nutritional science now validates many of the health benefits that traditional Edo culture has long known.

What is black soup?

Black soup is a traditional delicacy primarily eaten by the Benin people of Edo State, though it is also popular in parts of Delta, especially among the Esan and Urhobo-speaking communities. It is made by blending a combination of local leafy vegetables until very smooth, then cooking it with proteins and spices. The soup becomes darker as the blended vegetables cook down, giving it its signature colour and unique earthy taste. Most recipes combine two or more of the following:

· Scent leaf (Efirin/Nchuawun)

· Bitterleaf (Onugbu)

· Uziza leaves

· Pumpkin leaf (Ugu)

Each leafy vegetable contributes its own nutrients and medicinal properties.

Why is it called “black soup”?

The name comes from the darkened appearance of the blended leaves after they simmer in palm oil and stock. Unlike traditional soups where vegetables remain chopped, black soup is blended into a smooth consistency, which intensifies both colour and flavour. Ingredients for authentic Edo black soup and classic recipe include:

· Assorted meat (beef, goat meat, or cow foot)

· Fresh fish or dry fish

· Stockfish

· Palm oil

· Blended leafy vegetables

· Crayfish

· Pepper

· Seasoning cubes

· Salt

· Locust beans (optional)

The magic lies in the blended vegetable mix, which provides fiber, antioxidants, and medicinal compounds.

Health benefits of black soup (supported by research)

The nutritional power of black soup comes from its leafy vegetable blend, each with proven benefits. Here are the most important:

1. Rich in antioxidants that protect the body: Leafy greens like scent leaf, bitterleaf, and uziza contain antioxidants such as flavonoids, alkaloids, and phenolic compounds. A study published in the Journal of Pharmacognosy and Phytochemistry highlights these herbs for their free-radical fighting abilities, which support overall immunity and cellular health.

2. Supports digestive health: Bitterleaf and uziza leaves have natural properties that improve digestion, reduce bloating, support bowel movement, and ease constipation. Bitter leaf’s digestive benefits have been acknowledged in multiple ethnobotanical studies across West Africa.

3. Helps detoxify the liver naturally: Traditional Edo households have long used black soup as a detox meal, especially during recovery or postpartum care. Modern findings confirm that bitterleaf contains compounds that support liver cleansing. According to the United States Department of Agriculture (USDA) data, leafy greens contain chlorophyll, which aids natural detoxification.

4. Rich in vitamins and minerals. The blended leaves are loaded with:

· Vitamin A – good for eyesight and skin

· Vitamin C – boosts immunity

· Iron – essential for blood health

· Calcium and magnesium – needed for strong bones

· Potassium – supports heart health

USDA FoodData Central lists leafy vegetables as major sources of these essential micronutrients.

5. Supports heart health: Black soup often uses palm oil in moderation, which provides carotenoids and tocotrienols, antioxidants known to support heart health. The vegetables themselves are high in potassium, which helps regulate blood pressure.

6. Great for weight management: Because black soup is low-carb, low-calorie, high-fiber, high-protein (depending on protein choice). It is an excellent option for weight loss, intermittent fasting, fitness meal plans. The fiber in vegetables helps keep you full, reducing cravings.

7. Anti-inflammatory benefits: Uziza leaves, in particular, are known for their anti-inflammatory effects. Research in the African Journal of Traditional, Complementary and Alternative Medicine confirms uziza’s role in reducing internal inflammation and improving metabolism.