Recipes · Nigerian · Soups and Broths
Oha Soup
One serving has 471 kcal and 28 g protein, and at least a fifth of a woman's daily need of vitamin K (648%), cobalamin (131%), zinc (86%), vitamin A (82%), manganese (69%) and folate (63%). Ready in 55 minutes.
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- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (484 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: beef, fish, shellfish
Ingredients
- 60 g Malanga, raw
- 120 g Spinach, raw
- 20 g Palm oil
- 80 g Beef chuck, raw
- 8 g Salt cod
- 12 g Shrimp, raw
- 30 g Onions, raw
- 3 g Chili peppers, red, raw
- 0.5 g Salt
- 150 g Water
Method
- Peel and boil the cocoyam until soft, about 15 minutes, then pound or mash it smooth; this will thicken the soup.
- Simmer the beef in the water with a little salt for 20 minutes until nearly tender.
- Stir in the palm oil, onion and chili, and add spoonfuls of the mashed cocoyam to thicken the broth; simmer for 8-10 minutes.
- Add the salt cod and shrimp and simmer for 5 minutes.
- Tear in the spinach (standing in for oha leaves, added unchopped and torn by hand in the traditional style) and simmer for just 2-3 minutes until wilted.
- Season with the remaining salt and serve hot with a swallow.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 471 kcal | 22% |
| Carbohydrates | 21.6 g | |
| Water | 396 mL | |
| Fiber | 4.1 g | 14% |
| Protein | 27.4 g | 57% |
| Tryptophan | 0.28 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.9 g | |
| Lysine | 2 g | |
| Methionine | 0.65 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 0.94 g | |
| Tyrosine | 0.83 g | |
| Valine | 1.1 g | |
| Histidine | 0.73 g | |
| Fat | 32.1 g | |
| Monounsaturated | 12.9 g | |
| Polyunsaturated | 2.6 g | |
| Docosahexaenoic Acid (DHA) | 0.04 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 2.3 g | |
| Saturated | 14.8 g | |
| Trans-Fats | 0.68 g | |
| Cholesterol | 84.3 mg | |
| Calcium | 166 mg | 17% |
| Copper | 0.46 mg | 51% |
| Iron | 5.9 mg | 33% |
| Magnesium | 144 mg | 47% |
| Manganese | 1.3 mg | 69% |
| Phosphorus | 346 mg | 49% |
| Potassium | 1,493 mg | 32% |
| Selenium | 31 µg | 56% |
| Sodium | 946 mg | |
| Zinc | 6.9 mg | 86% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.41 mg | 37% |
| Niacin (vitamin B3) | 5.1 mg | 37% |
| Pantothenic acid (vitamin B5) | 0.88 mg | 18% |
| Pyridoxine (vitamin B6) | 0.8 mg | 62% |
| Folate (vitamin B9) | 254 µg | 63% |
| Cobalamin (vitamin B12) | 3.1 µg | 131% |
| Choline | 100 mg | 24% |
| Vitamin A | 571 µg | 82% |
| Vitamin C | 43.6 mg | 58% |
| Vitamin D (D2 + D3) | 16.9 IU | 3% |
| Vitamin E | 6 mg | 40% |
| Vitamin K | 583 µg | 648% |
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
3.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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