Recipes · Nigerian · Soups and Broths
Ofe Nsala (White Soup)
One serving has 281 kcal and 28 g protein, and at least a fifth of a woman's daily need of cobalamin (180%), phosphorus (55%), vitamin K (51%), pyridoxine (37%), vitamin C (35%) and copper (30%). Ready in 45 minutes.
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- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (520 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free
- Contains: fish, shellfish
Ingredients
- 60 g Yam, raw
- 150 g Catfish, raw
- 15 g Shrimp, raw
- 30 g Onions, raw
- 3 g Chili peppers, red, raw
- 10 g Kale, raw
- 1 g Black pepper
- 0.5 g Salt
- 250 g Water
Method
- Peel and grate the yam finely; this will be used to thicken the soup instead of the usual pepper paste, keeping the broth pale (hence 'white soup').
- Bring the water to a boil with the onion and chili.
- Stir in the grated yam a little at a time and simmer for 10-12 minutes until it thickens the broth slightly.
- Add the catfish and shrimp (standing in for ground crayfish) and simmer gently for 10-12 minutes until the fish is just cooked through and flakes easily.
- Stir in the shredded kale (standing in for utazi leaves) and black pepper (standing in for uziza) and simmer for 2 more minutes.
- Season with the salt and serve hot with pounded yam or fufu.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 281 kcal | 13% |
| Carbohydrates | 20.9 g | |
| Water | 460 mL | |
| Fiber | 3.7 g | 12% |
| Protein | 27.6 g | 57% |
| Tryptophan | 0.29 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.8 g | |
| Lysine | 2.1 g | |
| Methionine | 0.69 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 0.98 g | |
| Tyrosine | 0.8 g | |
| Valine | 1.2 g | |
| Histidine | 0.55 g | |
| Fat | 9.3 g | |
| Monounsaturated | 3.9 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0.09 g | |
| Eicosapentaenoic Acid (EPA) | 0.03 g | |
| Omega-6 | 1.3 g | |
| Saturated | 2 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 107 mg | |
| Calcium | 76.6 mg | 8% |
| Copper | 0.27 mg | 30% |
| Iron | 1.1 mg | 6% |
| Magnesium | 57.6 mg | 19% |
| Manganese | 0.53 mg | 29% |
| Phosphorus | 388 mg | 55% |
| Potassium | 1,084 mg | 23% |
| Selenium | 13 µg | 24% |
| Sodium | 381 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.19 mg | 17% |
| Niacin (vitamin B3) | 3.7 mg | 26% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.48 mg | 37% |
| Folate (vitamin B9) | 41.6 µg | 10% |
| Cobalamin (vitamin B12) | 4.3 µg | 180% |
| Choline | 110 mg | 26% |
| Vitamin A | 30 µg | 4% |
| Vitamin C | 26.1 mg | 35% |
| Vitamin D (D2 + D3) | 13.5 IU | 2% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 45.7 µg | 51% |
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
2.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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