Recipes · Nigerian · Soups and Broths
Edikang Ikong (Vegetable Soup)
One serving has 463 kcal and 30 g protein, and at least a fifth of a woman's daily need of vitamin K (541%), cobalamin (128%), vitamin A (85%), manganese (77%), zinc (76%) and pyridoxine (65%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (474 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, Low carb
- Contains: beef, fish, shellfish
Ingredients
- 120 g Pumpkin leaves, raw
- 100 g Spinach, raw
- 25 g Palm oil
- 70 g Beef chuck, raw
- 10 g Salt cod
- 15 g Shrimp, raw
- 30 g Onions, raw
- 3 g Chili peppers, red, raw
- 0.5 g Salt
- 100 g Water
Method
- Simmer the beef in the water with a little salt for 20 minutes until nearly tender.
- Soak the salt cod in warm water for 10 minutes, then flake it.
- Add the palm oil, onion and chili to the pot and simmer for 5 minutes.
- Stir in the salt cod and shrimp and simmer for 5 more minutes.
- Add the pumpkin leaves and spinach (standing in for waterleaf) and cook for 8-10 minutes, stirring, until the greens are tender and have released their liquid into a thick, rich soup.
- Season with the remaining salt and serve hot with any swallow such as eba or pounded yam.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 463 kcal | 22% |
| Carbohydrates | 9.5 g | |
| Water | 392 mL | |
| Fiber | 2.8 g | 9% |
| Protein | 29.7 g | 62% |
| Tryptophan | 0.31 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.2 g | |
| Lysine | 2.2 g | |
| Methionine | 0.69 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.97 g | |
| Valine | 1.3 g | |
| Histidine | 0.75 g | |
| Fat | 36 g | |
| Monounsaturated | 14.1 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0.05 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 2.7 g | |
| Saturated | 16.8 g | |
| Trans-Fats | 0.59 g | |
| Cholesterol | 85.5 mg | |
| Calcium | 190 mg | 19% |
| Copper | 0.44 mg | 49% |
| Iron | 7.3 mg | 41% |
| Magnesium | 161 mg | 52% |
| Manganese | 1.4 mg | 77% |
| Phosphorus | 438 mg | 63% |
| Potassium | 1,550 mg | 33% |
| Selenium | 32.2 µg | 59% |
| Sodium | 1,065 mg | |
| Zinc | 6.1 mg | 76% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 5.4 mg | 39% |
| Pantothenic acid (vitamin B5) | 0.77 mg | 15% |
| Pyridoxine (vitamin B6) | 0.85 mg | 65% |
| Folate (vitamin B9) | 248 µg | 62% |
| Cobalamin (vitamin B12) | 3.1 µg | 128% |
| Choline | 95.8 mg | 23% |
| Vitamin A | 594 µg | 85% |
| Vitamin C | 48.2 mg | 64% |
| Vitamin D (D2 + D3) | 19.6 IU | 3% |
| Vitamin E | 6.4 mg | 43% |
| Vitamin K | 487 µg | 541% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
3.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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