Recipes · Nigerian · Soups and Broths
Ewedu Soup (Jute Leaf Soup)
One serving has 93 kcal and 13 g protein, and at least a fifth of a woman's daily need of riboflavin (101%), vitamin C (100%), pyridoxine (93%), vitamin A (79%), copper (69%) and folate (62%). Ready in 20 minutes.
- Preparation: 5 min
- Cooking: 15 min
- Makes: 1 serving (419 g)
- Difficulty: Easy
- Diets: Pescatarian, Gluten-free, Dairy-free, Low carb
- Contains: shellfish, soy
Ingredients
- 200 g Jute leaves, raw
- 8 g Natto
- 10 g Shrimp, raw
- 0.5 g Salt
- 200 g Water
Method
- Rinse the jute leaves well and strip the leaves from any tough stems.
- Boil the leaves in the water for 8-10 minutes until very soft.
- Using a whisk or a hand blender, beat or blend the leaves right in the pot until smooth, thick and slightly stringy.
- Stir in the crumbled natto (standing in for iru/locust bean seasoning), shrimp and salt, and simmer for 3-4 minutes.
- Serve hot alongside amala or another swallow, often paired with gbegiri and a stew.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 93.4 kcal | 4% |
| Carbohydrates | 12.6 g | |
| Water | 387 mL | |
| Fiber | 0.43 g | 1% |
| Protein | 12.9 g | 27% |
| Tryptophan | 0.08 g | |
| Threonine | 0.39 g | |
| Isoleucine | 0.52 g | |
| Leucine | 0.9 g | |
| Lysine | 0.53 g | |
| Methionine | 0.15 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.5 g | |
| Tyrosine | 0.34 g | |
| Valine | 0.58 g | |
| Histidine | 0.26 g | |
| Fat | 1.4 g | |
| Monounsaturated | 0.24 g | |
| Polyunsaturated | 0.75 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.68 g | |
| Saturated | 0.21 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 16.1 mg | |
| Calcium | 446 mg | 45% |
| Copper | 0.62 mg | 69% |
| Iron | 10.3 mg | 57% |
| Magnesium | 143 mg | 46% |
| Manganese | 0.37 mg | 21% |
| Phosphorus | 201 mg | 29% |
| Potassium | 1,203 mg | 26% |
| Selenium | 2.5 µg | 5% |
| Sodium | 230 mg | |
| Zinc | 2 mg | 25% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 1.1 mg | 101% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.16 mg | 3% |
| Pyridoxine (vitamin B6) | 1.2 mg | 93% |
| Folate (vitamin B9) | 247 µg | 62% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 4.6 mg | 1% |
| Vitamin A | 556 µg | 79% |
| Vitamin C | 75 mg | 100% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 1.9 µg | 2% |
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
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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