Recipes · Ghanaian · Soups and Broths
Abunuabunu (Ghanaian Green Herb Soup)
One serving has 219 kcal and 36 g protein, and at least a fifth of a woman's daily need of vitamin K (331%), pyridoxine (111%), niacin (108%), selenium (65%), phosphorus (53%) and pantothenic acid (48%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (656 g)
- Difficulty: Easy
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: poultry
Ingredients
- 150 g Chicken breast, boneless, skinless, raw
- 15 g Basil, fresh
- 20 g Scallions, raw
- 40 g Spinach, raw
- 8 g Ginger, fresh
- 6 g Garlic, raw
- 4 g Chili peppers, red, raw
- 12 g Lime juice
- 400 g Water
- 1 g Salt
Method
- Cut the chicken breast into thin strips. Roughly chop the basil, scallions and spinach, and finely chop the ginger, garlic and chili.
- Bring the water to a boil in a pot, add the chicken, ginger, garlic and salt, and simmer for 10 minutes.
- Add the scallions and chili and simmer for a further 5 minutes, until the chicken is cooked through (juices run clear, 74°C/165°F).
- Stir in the basil and spinach and cook for just 1-2 minutes, until wilted but still bright green; this light, herb-scented broth is traditionally made for naming and cleansing ceremonies.
- Remove from the heat and stir in the lime juice.
- Ladle into bowls and serve hot as a light, fragrant broth.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 219 kcal | 10% |
| Carbohydrates | 8.1 g | |
| Water | 603 mL | |
| Fiber | 2 g | 7% |
| Protein | 36.4 g | 76% |
| Tryptophan | 0.46 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3 g | |
| Lysine | 3.4 g | |
| Methionine | 0.91 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.9 g | |
| Histidine | 1.3 g | |
| Fat | 4.3 g | |
| Monounsaturated | 1.1 g | |
| Polyunsaturated | 0.81 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.55 g | |
| Saturated | 0.91 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 110 mg | |
| Calcium | 115 mg | 11% |
| Copper | 0.27 mg | 30% |
| Iron | 2.6 mg | 15% |
| Magnesium | 98 mg | 32% |
| Manganese | 0.71 mg | 39% |
| Phosphorus | 370 mg | 53% |
| Potassium | 908 mg | 19% |
| Selenium | 35.7 µg | 65% |
| Sodium | 509 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.21 mg | 19% |
| Riboflavin (vitamin B2) | 0.38 mg | 35% |
| Niacin (vitamin B3) | 15.1 mg | 108% |
| Pantothenic acid (vitamin B5) | 2.4 mg | 48% |
| Pyridoxine (vitamin B6) | 1.4 mg | 111% |
| Folate (vitamin B9) | 117 µg | 29% |
| Cobalamin (vitamin B12) | 0.32 µg | 13% |
| Choline | 138 mg | 33% |
| Vitamin A | 253 µg | 36% |
| Vitamin C | 29.3 mg | 39% |
| Vitamin D (D2 + D3) | 1.5 IU | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 298 µg | 331% |
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
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.