Recipes · Nigerian · Soups and Broths
Pepper Soup (Spicy Goat Broth)
One serving has 235 kcal and 38 g protein, and at least a fifth of a woman's daily need of zinc (94%), riboflavin (85%), cobalamin (85%), copper (63%), phosphorus (51%) and niacin (51%). Ready in 60 minutes.
- Preparation: 10 min
- Cooking: 50 min
- Makes: 1 serving (537 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: meat
Ingredients
- 180 g Goat meat, raw
- 40 g Onions, raw
- 4 g Garlic, raw
- 5 g Ginger, fresh
- 3 g Cayenne pepper
- 1 g Black pepper
- 0.2 g Cloves
- 3 g Basil, fresh
- 1 g Salt
- 300 g Water
Method
- Place the goat meat, onion, garlic and ginger in a pot with the water.
- Bring to a boil, then reduce to a simmer and cook for 40-45 minutes, skimming occasionally, until the meat is nearly tender.
- Stir in the cayenne, black pepper and cloves (standing in for the traditional uda, uziza and ehuru pepper soup spices) and simmer for 5 more minutes.
- Stir in the basil leaves (standing in for scent leaf) and salt.
- Ladle into a bowl and serve hot as a light, spicy soup.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 235 kcal | 11% |
| Carbohydrates | 8.5 g | |
| Water | 481 mL | |
| Fiber | 2 g | 7% |
| Protein | 38.4 g | 80% |
| Tryptophan | 0.56 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.1 g | |
| Lysine | 2.8 g | |
| Methionine | 1 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.2 g | |
| Valine | 2 g | |
| Histidine | 0.79 g | |
| Fat | 4.8 g | |
| Monounsaturated | 2 g | |
| Polyunsaturated | 0.61 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.45 g | |
| Saturated | 1.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 103 mg | |
| Calcium | 65.3 mg | 7% |
| Copper | 0.57 mg | 63% |
| Iron | 5.7 mg | 32% |
| Magnesium | 18.9 mg | 6% |
| Manganese | 0.54 mg | 30% |
| Phosphorus | 356 mg | 51% |
| Potassium | 873 mg | 19% |
| Selenium | 17 µg | 31% |
| Sodium | 552 mg | |
| Zinc | 7.5 mg | 94% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.93 mg | 85% |
| Niacin (vitamin B3) | 7.2 mg | 51% |
| Pantothenic acid (vitamin B5) | 0.1 mg | 2% |
| Pyridoxine (vitamin B6) | 0.19 mg | 15% |
| Folate (vitamin B9) | 22.7 µg | 6% |
| Cobalamin (vitamin B12) | 2 µg | 85% |
| Choline | 6.9 mg | 2% |
| Vitamin A | 70.6 µg | 10% |
| Vitamin C | 7.3 mg | 10% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.97 mg | 6% |
| Vitamin K | 17 µg | 19% |
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
7.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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