Okra Dishes

Oil Less Okra Soup

14 comments

Last Updated on

a close shot of seafood okra soup

Yaay… Guess who finally cooked oil less okra soup? Yes, me and I didn’t use salt too… I seriously can’t believe it took me this long to make this guilt-free, yummy and healthy Nigerian soup.  I have always known I could make it but the oil-eating habit in me shelved the idea. Thanks to healthy eating, I now find it possible and also easy to make too. In the past, when I cook okra soup (ila alasepo) I use about a serving spoonful of palm oil which in my opinion is not too bad if you ask me but it is also good to give the healthy treat a try too.

Trust me, you won’t miss a thing and this oil-less okra soup is packed with nutrients, it is a delight. I made this recipe as guilt-free as possible and that is why I choose fish and not beef. You can use any protein you want and I’m sure it would taste great too.  This recipe would feed a family of four conveniently; feel free to adjust and adapt the recipe to suit your family size and pocket.

oil free okra in a white a bowl

Ingredients

500g fresh okra, chopped

1 whole mackerel, cut in pieces, cleaned and gutted

1 small onion, finely chopped

2 scotch bonnet chillies (ata rodo), chopped

Few pieces of fresh prawns (substitute with dried ones)

1tbs Ground crayfish (optional)

Salt (optional)

Seasoning cube (I used knorr cubes)

Pea size of Potash (optional) substitute with bicarbonate soda

Prep

  • Add okra to a food processor and pulse few times.
  • Clean fish and de-vain prawn, sprinkle with pinch of salt (if using) and set aside.

image collage of peppers, okra, mackerel, prawns and potash

How to make oil less okra soup

Place a shallow pan on medium heat, add a cup(s) of water (about 400ml) and leave to boil, if you would be using potash, add it at this point to the water and leave to melt into the boiling water

Add the chopped peppers and onion and boil for another 3-5 minutes

Follow by the fish, prawns and bring to boil for about 2 minutes (add more water if need be) take it out of the sauce and set aside (this is just to ensure that you don’t break the fish while stirring in the okra and also not to overcook the prawns)

oil-less-okra-1

Add the okra to the sauce and stir till well incorporated (add more water if need be)

Stir in seasoning, crayfish and salt (if using) and cook for another 2-3 minutes

Add the fish and prawn and stir in gently in order not to break the fish and continue to cook for another 3-5 minutes. Take it off the heat and serve with any swallow of choice.

process shots of making oil less okra dish

Why not try this oil-less okra soup with plantain fufu? Super healthy and yummy

image of seafood vegetable in a white bowl place on white and black napkin

tall image okra with mackerel and prawns

See.. easy peasy oil-less okra soup… If you made this recipe, don’t forget to leave me feedback. Tag me on Instagram and save away to your Pinterest

 

14 Comments

  1. We definitely do need more people like you teaching us to cook and eat healthy delicious meals . I tried your recipe today and my oil-less okra came out to be way way more delicious than I expected. Thank you so much.

     
  2. Habeebah Adekemi Balogun

    I have saved this post ever since I came across it on SYTYCC. I just tried mine and I just finished eating it with plantain amala. Trust me, the fact that it’s oil makes it more delicious. Thank you for the recipe.

     
  3. I love this!
    I don’t have a food processor, can I use a blender?
    Also what type of food processor would you recommend please? Would like to buy one in Lagos.
    Thanks

     
    • Hi Dayo, yes you can use blender. Add little water to the okra and use the pulse button (P) on the blender. I use kenwood food processor.

       
  4. Why potash

     
  5. I have just used our recipe and it gives me Nostalgia and deliciousness i love it

     
  6. You wont believe this….I cooked oil less okro soup last night for the first time and here am I accidentally reading your post. The soup was very yummy and I wondered why I had to wait these long before trying it out.
    I could not find fresh Mackerel so I used the smoked one instead. After eating it last night, I tried some to the office today as lunch. Looking forward to trying your own recipe next time.

     
  7. Did you blend the okra..

     
  8. This looks good , I’ll be trying it soon. Thanks for the recipe

     

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