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    Home » Okra Dishes » Oil Less Okra Soup

    Published: Feb 2, 2021 · Modified: Jun 1, 2021 by Ajoke

    Oil Less Okra Soup

    Jump to Recipe - Print Recipe

    This oil-less okra soup is about to be on rotation on your dinner table. With this Nigerian soup you can definitely eat your cake and have it at the same time. It is quick, simple, healthy and above all, delicious.

    Let me show you how to make okra soup in easy steps. Serve with fufu, eba or amala.

    Yay! Guess who finally cooked oil-less okra soup? 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 ½ cup of palm oil which in my opinion is not too bad if you ask me. However, it is good to go without the oil whenever you can without compromising on flavour.

    Trust me, you won’t miss a thing and this oil-less okra soup is packed with nutrients, it is a delight and budget-friendly. I made this recipe as guilt-free as possible and that is why I chose 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 but feel free to adjust and adapt the recipe to suit your family size and pocket. Right, let’s get to it

    Related post: Learn how to freeze okra for up to year in easy steps.

    Ingredients

    Fresh okra: substitute for frozen one, okra is also known as lady finger.

    Fresh mackerel

    Fresh Tilapia

    Onion

    Red bell pepper

    Scotch bonnet chillies: You may know this as ata rodo

    Fresh prawns or shrimps

    Ground crayfish (optional)

    Salt to taste (optional)

    Locust beans, this is optional but great for flavour. If you haven’t used locust beans or ogiri in your soups before, then use this sparingly until you are accustomed to the taste.

    Chicken stock cubes (I used knorr cubes)

    Water

    Prep the ingredients: rinse the okra clean, roughly chop with a knife then process in a food processor until desired texture is achieved. If you do not own a food processor then chop the okra with a sharp knife or a box grater.

    Clean the fish, de-vain the shrimps, season with a pinch of salt and set aside. Blend the red bell pepper, onion and scotch bonnet in a food processor until coarse in texture.

    How to make oil less okra soup

    Place a pan on medium heat, add 2 to 3 cups of water (about 400ml), add the blended pepper mix, stock cube and bring to boil for about 5 minutes.

    Carefully, add the fish and shrimp to the boiling pepper mix and simmer for about 5 minutes. you can flip the fish halfway so both sides cooks evenly. Be careful not to break the fish. Also, only cook the shrimps for a shorter time as they cook faster than the fish. 

    Remove the fish and shrimps from the pan and set aside on a plate (this is just to ensure that the fish doesn’t break while stirring in the okra and also not to overcook the shrimps/prawns)

    Add the chopped okra to the sauce and stir until well incorporated (add more water if need be, the water should be about the same level as the okra)

    Stir in the ground crayfish and salt (if using) and cook for another 2-3 minutes. check for salt and seasoning and adjust to taste. Return the fish and shrimps to the pan, gently stir to combine so as not to break the fish.

    Continue to cook for another 3-5 minutes on low-medium heat. Take it off the heat and serve with any swallow of choice.

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

    How to store

    If you do have any leftover, you can store it in the fridge for up to 3 days for optimum freshness. This soup freezes beautifully well too for up to 3 months.

    To reheat: simply leave to thaw overnight in the fridge or leave out on the countertop during the day and warm in the microwave.

    More Nigerian soup recipes

    Egusi soup

    Stock fish okra soup

    Ewedu soup

    Okra pepper soup

    Efo riro

    Beef stew

    How to make pepper mix

    If you do try this recipe, don’t forget to tag @myactivekitchen on Instagram, Facebook or simply send me an email. See you in my next post. Ajoke x

    a pan of soup with black ladle.
    Print Recipe
    5 from 6 votes

    Oil less Okra Soup

    This oil-less okra soup is about to be on rotation on your dinner table. With this Nigerian soup, you can definitely eat your cake and have it at the same time. It is quick, simple, healthy and above all, delicious.
    Prep Time10 mins
    Cook Time15 mins
    Total Time25 mins
    Course: Main Course
    Cuisine: Nigerian, West African
    Keyword: how to cook okra soup, oilless okra soup, okra soup
    Servings: 4
    Author: Ajoke

    Ingredients

    • 500 g fresh okra chopped
    • 1 whole mackerel cut in steaks, cleaned and gutted
    • 1 whole tilapia
    • 1 small onion about ½ cup size
    • 1 scotch bonnet chillies
    • 1 large red bell pepper
    • 2 dozens fresh prawns
    • 1 tbsp ground crayfish optional
    • 1 tbsp locust beans
    • Salt to taste optional
    • 1 tsp chicken or beef stock cube I used knorr cubes
    • water you will be needing between 3 to 4 cups depending on how thick or light you want the soup. Continue to adjust as you cook

    Instructions

    • Prep the ingredients: rinse the okra clean, roughlychop with a knife then process in a food processor until desired texture isachieved. If you do not own a food processor then chop the okra with a sharp knifeor a box grater.
      Clean the fish, de-vain the shrimps, season with a pinch ofsalt and set aside. Blend the red bell pepper, onion and scotch bonnet in a foodprocessor until coarse in texture.
    • Place a pan on medium heat, add 2 to 3 cups of water (about 400ml), add the blended pepper mix, stock cube (if using) and bring to boil for about 5 minutes.
      Carefully, add the fish, shrimps and locust beans to the boiling pepper mix, season with salt and simmer for about 5 minutes. you can flip the fish halfway so both sides cook evenly. Be careful not to break the fish. Also, only cook the shrimps for a shorter time as they cook faster than the fish.
      fresh shrimps and fish in red sauce placed over the stove top.
    • Remove the fish and shrimps from the pan and set aside on a plate (this is just to ensure that the fish doesn’t break while stirring in the okra and also not to overcook the shrimps/prawns)
      fish steaks in sauce.
    • Add the chopped okra to the sauce and stir until well incorporated (add more water if need be, the water should be about the same level as the okra)
      a pot of okra soup.
    • Stir in the ground crayfish and salt (if using) and cook for another 2-3 minutes. check for salt and seasoning and adjust to taste. Return the fish and shrimps to the pan, gently stir to combine so as not to break the fish. Continue to cook for another 3-5 minutes on low-medium heat. Take it off the heat and serve with any swallow of choice.
      pot of okra soup and fish on the stove top.

    DID YOU MAKE THIS RECIPE? PLEASE RATE IT AND LEAVE ME A COMMENT. USE #MYACTIVEKITCHEN OR TAG @MYACTIVEKITCHEN ON INSTAGRAM SO I CAN SEE YOUR PHOTOS, I WOULD LOVE TO SEE YOUR CREATIONS. THANK YOU!

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    Reader Interactions

    Comments

    1. Mrs Afolayan says

      August 12, 2021 at 1:13 am

      u are doing a great job. I will try it this weekend.

      Reply
    2. Excellence says

      July 05, 2021 at 5:48 pm

      5 stars
      OMG
      This recipe is mind blowing 🤯🤯
      I tried it on a really low budget
      I used only smoked "panla"
      And I twitched the recipe a bit
      I added scent leaves and bitter leaf🤤🤤🤤
      And boy o boy
      It tasted marvellous
      Thanks so much for sharing this recipe 😘
      Would you mind if I share it with my friends???😃😄
      Credits to you of course😉😊

      Reply
    3. Esther says

      April 11, 2021 at 12:40 pm

      5 stars
      Made this today! Tasted divine - Sadly, I didn't get much draw from my okro though. I think I may have chopped the okro too big - does the size you chop it to correlate with the viscosity?

      Reply
      • Ajoke says

        April 15, 2021 at 6:39 pm

        I am glad you enjoyed this, namesake. Here are few things to keep in mind for next time.
        1. use fresh okra
        2. cut the okra smaller or use a food processor for some and slice the rest with a knife.
        3. if the above doesn't help with the viscosity then add about 1/4 tsp of baking soda to the okra.

        Reply
    4. May says

      November 04, 2020 at 11:54 am

      Nice

      Reply
    5. Deborah says

      September 07, 2019 at 6:37 pm

      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.

      Reply
      • Ajoke says

        September 16, 2019 at 9:18 pm

        Happy to hear you love the recipe. Thank you so much, Deborah, for your feedback.

        Reply
    6. Habeebah Adekemi Balogun says

      September 12, 2018 at 5:28 pm

      5 stars
      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.

      Reply
      • Ajoke says

        September 19, 2018 at 4:59 pm

        Awww thank you so much for the feedback. i am glad you loved it.

        Reply
    7. Dayo says

      August 24, 2018 at 9:56 pm

      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

      Reply
      • Ajoke says

        August 24, 2018 at 11:56 pm

        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.

        Reply
    8. Ify says

      July 12, 2018 at 10:53 am

      Why potash

      Reply
    9. milly says

      February 15, 2018 at 2:45 pm

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

      Reply
      • Ajoke says

        March 01, 2018 at 11:22 am

        Thanks so much Milly, I am glad you love it

        Reply
    10. Margie says

      August 08, 2017 at 4:37 pm

      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.

      Reply
    11. Maria says

      June 04, 2016 at 7:40 pm

      Did you blend the okra..

      Reply
      • Ajoke says

        June 04, 2016 at 8:47 pm

        Yes, with a food processor

        Reply
    12. Lola says

      February 21, 2016 at 12:36 am

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

      Reply
      • Ajoke says

        February 24, 2016 at 8:35 pm

        You are welcome

        Reply

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    Hello, my name is Ajoke, and welcome to my food world,  I love to cook in my lively little kitchen. Join me in the adventure of cooking what we all call warm, hearty, and quick meals...

    More about me →

    Hello, my name is Ajoke, and welcome to my food world,  I love to cook in my lively little kitchen. Join me in the adventure of cooking what we all call warm, hearty, and quick meals...

    More about me →

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