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African Okro Soup

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Author: Imma
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African Okro Soup – Quick & healthy, oh-so-easy and yummy! Okro Soup African-style loaded with shrimp , oxtails with or without Egusi.

Okro Soup

Growing up Okra Soup was on my list of reviled sauce; when okra soup was on the menu at home. I would often eat bread or  Garri, for sustenance, – Anything but  Okro! I had such negative memories, they were hard to shake off. There was always an okro party, in the neighborhood and for me it was not a pretty sight. I could go on, but I know you get the gist.

 Fast forward a few years, and guess what? My taste buds have changed, I think improved and now I  happily indulge in all things okro. 

In fact, it has become one of my go to meals because of its ease of preparation and  versatility. I can still be picky about texture from time to time (though, not nearly as much as I was when I was a kid).

Okro Soup

For the health conscious, okra is a rich source of dietary fiber, minerals, and vitamins and a low calorie vegetable. Known in  most West African Countries as Okro, and the French speaking countries as gumbo. While in the U.S it is referred  to as okra. So okra and okro are pretty much the same thing. 

Okro Soup

Here is a one of my healthier take on Okro soup. It  consists of okra, spinach, crayfish, meat, and egusi.

The texture of the egusi cuts the slipperiness of the okra and makes this dish a perfect  one for those who are leery of its consistency

I intentionally do not include oil in this soup okra because I want to fill up on it. – Oil contains a boat load of calories which does not add flavor or texture to this meal.

Okro Soup

To make it even healthier:

  1. Use very little or no egusi (pumpkin seeds)- You can easily purchase pumpkin seeds in most super markets . Use a coffee grinder to grind.
  2. Use stew beef instead of oxtails . Oxtails are have more fat . But can’t help but indulge – what I do to cut down on the fat is to  remove the thin layer of fatty oil that comes to the top of the oxtail stock. You can do this by using a spoon  or better yet boil the oxtail a day in advance, refrigerate, and  gently remove the layer of fat.
  3. You can also  use dried or smoked fish. If  it is readily available. It’s a luxury for me.

Okro Soup

Crayfish  is optional in this recipe you can cook this soup without it too.

Serve okra soup hot, with  this Ugali or Corn  fufu HERE  or rice.

Ugali (Fufu Corn)

Enjoy!!!!

Watch How To Make It

 

 

Print

Okra Soup

African Okro Soup - Quick & healthy, oh-so-easy and yummy! Okro Soup African-style loaded with shrimp , oxtails with or without Egusi.
5 from 6 votes
Prep: 10 mins
Cook: 45 mins
Total: 55 mins
African
Servings 6

Ingredients

  • One pound okra fresh or frozen
  • ½ pound meat oxtail
  • ½ pound Shrimp
  • ½ cup medium –sized Onions chopped
  • ½ cup ground Crayfish
  • 1 tablespoon Beef or chicken bouillon
  • 3 cups of chopped Spinach
  • 1 tablespoon smoked paprika
  • 1 tablespoon red pepper flakes
  • ½ cup ground Egusi optional
  • Salt and pepper to taste

Instructions

  • In medium –sized sauce pan boil oxtail seasoned with garlic salt, smoked paprika, pepper and onions until tender (approximately 30 -40 minutes). You can shorten this process in half by using a pressure cooker.
  • If using fresh okra wash the okra, remove the tops and tails, and slice into rounds.
  • Blend the okra to a coarse consistency in a food processor or you can finely chop the okra into coarse consistency using a sharp knife
  • Add the ground crayfish, bouillon or Maggie and egusi into the pan of boiled meat , cook for 5 minutes
  • Then add shrimp, cook for another 5 minutes and finally add the spinach and stir for about a minute or 2 .
  • Serve warm with Fufu( any kind)

Nutrition Information:

Serving: 5g| Calories: 230kcal (12%)| Carbohydrates: 3g (1%)| Protein: 32g (64%)| Fat: 10g (15%)| Saturated Fat: 2g (13%)| Cholesterol: 348mg (116%)| Sodium: 1248mg (54%)| Potassium: 300mg (9%)| Fiber: 1g (4%)| Sugar: 1g (1%)| Vitamin A: 2430IU (49%)| Vitamin C: 7.3mg (9%)| Calcium: 165mg (17%)| Iron: 3.9mg (22%)
Author: Imma
Course: Main
Cuisine: African
Keyword: healthy, okra, quick and easy, soup
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Nutrition Facts
Okra Soup
Amount Per Serving (5 g)
Calories 230 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 2g13%
Cholesterol 348mg116%
Sodium 1248mg54%
Potassium 300mg9%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 1g1%
Protein 32g64%
Vitamin A 2430IU49%
Vitamin C 7.3mg9%
Calcium 165mg17%
Iron 3.9mg22%
* Percent Daily Values are based on a 2000 calorie diet.

 

Boiled oxtail with most fat skimmed

Blended okro

Ground crayfish

 

Ground egusi 

Last thing you add is okra, shrimp and spinach.

 

African okro-soup

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Comments & Reviews

  2. Natasha says

    I am a vegan and I added mushrooms opposed to fish and meat. The seasonings were on point and I am really enjoying it with some pumpkin rice. I don’t know how to make Fufu yet.

    Reply

  3. Tope Quadri says

    Can’t wait to try this, love fufu and okro! How much water can we add if we want the soup to be more “loose and draw-y” if you know what I mean!

    Reply

    • Immaculate Bites says

      Hi Tope! You can check and adjust the water measurement according to your preference once you start cooking, just to be sure 🙂 Let me know how it goes! Enjoy!

      Reply

  4. T Lynne says

    This sounds so good, but I have a question. If I am using frozen okra that is already cut into circular slices, do I just let it thaw then blend or do I blend it while frozen ?

    Reply

    • ImmaculateBites says

      You can blend while still frozen. I have tried it both ways and it works out just fine.Enjoy

      Reply

  5. Mellie says

    Thank you for sharing this recipe. About 20 years ago my sister bought this in an African restaurant in NY. It was delicious unfortunately we went back only to find out the restaurant had closed. I found a few recipes and they were not very good and did not give me the taste I was looking for. I am glad I found your page. I going to try it and hopefully, it would get me what I am looking for. I think it will be good because I have tried a few of your recipes and they were really good. Thank you for sharing.

    Reply

  6. Prynsess says

    Hi,
    Just wanted to note that you didn’t mention at what point to add the cut or blended okro.

    Thanks for the great recipes you provide

    Reply

  7. Diamond says

    I’m a pescatarian can I skip the first part with boiling meat and still have the same flavor or consistency of the soup?

    Reply

    • ImmaculateBites says

      There is going to be a slight difference in taste, without the added flavor of the beef. However, it works .

      Reply

  8. Clemencia says

    Hi there’s no directions for using an instant pot how long should I cook the oxtails when using the pressure cooker mode? Then I’m assuming you cook the rest of the soup in sauté mode?

    Reply

    • ImmaculateBites says

      Hi Clemencia , I haven’t tried this with Instant pot, so can’t give you precise instructions . I use the instant pot to cook the oxtail, then transfer too pot and cook.

      Reply

  12. Linda says

    This recipe sounds so good. I seems to be similar to gumbo. I’m so glad that I stumbled upon your website. Thank you.

    Reply

    • ImmaculateBites says

      It’s kind of tricky. I add enough to cover it , plus two more cups. You can always add as you go. When making the soup , set aside excess stock – then you can add to desired consistency.

      Reply

  19. Fanta says

    I have been trying to get my okra stew right for years. It was always loosing its consistency. This turned out just amazing…thanks so much!!

    Reply

  21. Dunori says

    This is one of those recipes that really reveals the connection between West Africa and the Caribbean – callalou in Trinidad is made almost the same way. Thanks for posting!

    Reply

    • ImmaculateBites says

      Hi Brittany! I used about 4 cups liquid. After boiling the beef am usually left with about 2-3 cups of stock. Depending on the duration of the meat. You can always add more or less liquid water to the okra soup towards the end, to achieve desired consistency.

      Reply

  24. Anna says

    Hey!

    Just like you, I used to revile Okra soup when I was a kid, back in Africa. Fast-forward decades later and living in areas where African dishes aren’t on the menus of restaurants, I decided a few weeks ago to give it a try. I did some grocery shopping, found some palm oil as well, bought both plantain and yam fufu flours and tried to remember my mother recipe. Oh boy, I had it good when I was young; call me now a new convert to okra soup!

    Reply

    • ImmaculateBites says

      I don’t know how I missed this. Yes Girl! It’s amazing how taste buds change over time. Must make this week!

      Reply

    • ImmaculateBites says

      Egusi is a thickening agent used in African Cooking-Available in African Markets. You can sub with green pumpkin seeds. It’s not used in Cajun Cooking.

      Reply

    • Frank says

      Hello,
      I’ve tried your recipe without meat and no egusi I only used smoked fish.
      It just turned out perfectly.
      Thanks for sharing your recipes.
      Now I Can cook some african dishes for family and Friends.
      Merci beaucoup Imma.!!!

      Reply

  26. rachael says

    So good! I had such a craving for “home food” the other night. This came out very tasty. I used goat meat instead of oxtails and added palm oil and a small amount of bitter leaf the way my mom does. Delicious, nourishing, and comforting. Thank you for this recipe 🙂

    Reply

  27. Kim says

    Hi: I love your site. I found it looking for an ox tail recipe and will try one of yours. About the okra. I’m from Charleston and cook with it a lot. Okra Soup (different from yours – tomato, corn and shrimp based – and okra purloe – okra and rice dish). But the one secret to removing the slime is to sauté the sliced okra in a little olive oil in a cast iron skillet before using in the recipe. Works every time. Keep up the great work here. Can’t wait to try your recipes.

    Reply

    • ImmaculateBites says

      The last thing you do is add the okra – about 5 minutes before you remove the pan from the stove.

      Reply