Recipes · Nigerian · Soups and Broths
Owo Soup
One serving has 333 kcal and 38 g protein, and at least a fifth of a woman's daily need of cobalamin (152%), selenium (106%), zinc (74%), phosphorus (53%), niacin (51%) and pyridoxine (48%). Ready in 55 minutes.
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- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (482 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: beef, fish, shellfish, soy
Ingredients
- 60 g Malanga, raw
- 70 g Beef chuck, raw
- 100 g Tilapia, raw
- 12 g Shrimp, raw
- 5 g Natto
- 30 g Onions, raw
- 3 g Chili peppers, red, raw
- 1 g Black pepper
- 0.5 g Salt
- 200 g Water
Method
- Peel and boil the cocoyam until soft, about 15 minutes, then mash it smooth; this thickens the soup.
- Simmer the beef in the water with a little salt for 20 minutes until nearly tender.
- Stir in the mashed cocoyam, onion and chili, and simmer for 8-10 minutes until it thickens.
- Add the fish, shrimp and crumbled natto (standing in for iru), and simmer gently for 10 minutes until the fish is just cooked through and flakes easily.
- Stir in the black pepper (standing in for uziza) and remaining salt.
- Serve hot with a swallow such as pounded yam or garri.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 333 kcal | 16% |
| Carbohydrates | 18.5 g | |
| Water | 410 mL | |
| Fiber | 2 g | 7% |
| Protein | 38.2 g | 80% |
| Tryptophan | 0.38 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.8 g | |
| Lysine | 3.1 g | |
| Methionine | 0.99 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 0.94 g | |
| Fat | 12.4 g | |
| Monounsaturated | 5.4 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0.09 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 0.81 g | |
| Saturated | 4.9 g | |
| Trans-Fats | 0.59 g | |
| Cholesterol | 116 mg | |
| Calcium | 60.2 mg | 6% |
| Copper | 0.41 mg | 46% |
| Iron | 3.3 mg | 18% |
| Magnesium | 72 mg | 23% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 373 mg | 53% |
| Potassium | 1,026 mg | 22% |
| Selenium | 58.1 µg | 106% |
| Sodium | 336 mg | |
| Zinc | 5.9 mg | 74% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.23 mg | 21% |
| Niacin (vitamin B3) | 7.2 mg | 51% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.63 mg | 48% |
| Folate (vitamin B9) | 43.3 µg | 11% |
| Cobalamin (vitamin B12) | 3.6 µg | 152% |
| Choline | 92.8 mg | 22% |
| Vitamin A | 4.5 µg | 1% |
| Vitamin C | 10.3 mg | 14% |
| Vitamin D (D2 + D3) | 128 IU | 21% |
| Vitamin E | 0.55 mg | 4% |
| Vitamin K | 5.8 µg | 6% |
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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