Nigerian Vegetable Soup Recipe. If you’re looking for a nourishing and healthy low-fat traditional soup that is a change of pace from Oha soup or Egusi soup with bitterleaf, then this Nigerian vegetable soup recipe is your perfect go-to option.

Also known as “Edikang Ikong” or “Ofe Owerri,” this delightful rendition of the classic dish offers a unique fusion of a number of ingredients, including green leafy vegetables, crayfish, smoked turkey, and other aromatic herbs and spices – all carefully selected to deliver a bubble of flavors while keeping a close check on your calorie count.

I love to pair this soup with oat fufu to make this a high fiber meal that wont spike my insulin levels.

plated vegetable soup in a white bowl with fufu

There’s no doubt about it. The Nigerian vegetable is cherished in all the nooks and crannies of the country. Is it about the rich cultural history?

Or probably the diverse culinary heritage of the country? Here, in this piece, we’ll provide a step-by-step approach to cooking a version of the Nigerian vegetable soup that maintains the essence of tradition, cutting down on unhealthy fats while preserving that authentic taste and savory taste you desire for our health and wellness.

Looking for a vegetable soup that is rich in protein and low fat, so you won’t feel guilty about eating all of it? Let's take you through the journey on how to prepare this delectable healthy, and low-fat vegetable soup. It doesn’t matter whether you’re an already established seasoned home cook or you’re an adventurous food enthusiast.

The recipes presented here will set you on a voyage of delightful and health-conscious adventure, leaving your taste buds utterly satisfied.
Ready to savor the Nigerian vegetable cuisine? Read on…

Why This Nigerian Vegetable Soup Recipe?

Packed with numerous nutrient-rich vegetables and other nutritious ingredients, Nigerian vegetable soup is considered a powerhouse of goodness that contributes to the overall health and well-being of everyone. Discover some of the health benefits therein.

Rich in Vitamins and Minerals

The Nigerian vegetable soup has a perfect blend of a diverse mix of vegetables such as kale, waterleaf, spinach, and pumpkin. All these vegetables have been proven to offer a wide range of essential vitamins such as A, C, and K. In addition, they also contain minerals like iron, calcium, potassium, and more – all supporting the healthy functioning of the immune system and promoting strong bones.

Antioxidant Boost

With a colorful array of vegetables, this flavorful and delicious dish provides a potent dose of antioxidants. All these work together to help the body combat oxidative stress while protecting the body against cell damage, potentially reducing the risk of chronic diseases.

Weight Management

The Nigerian vegetable soup undoubtedly contains less fat and high fiber content. This can help aid weight management by promoting satiety as well as supporting digestion.

Heart Health

There are lots of heart-friendly ingredients in the Nigerian vegetable soup. These include onions, tomatoes, and garlic – all contributing to the body’s effort to maintain healthy cholesterol levels and supporting cardiovascular health.

In addition, the Nigerian vegetable soup also helps regulate blood sugar levels, maintain hydration, promote good vision and eye health, cleanse the body and promote healthy liver, and many more.

Calories in this Recipe

This macro breakdown is for 1 serving of Nigerian Vegetable Soup.

Total Calories: 296

Protein: 45 g

Fat: 4 g

Carbs: 4 g

Ingredients for Nigerian Vegetable Soup

smoked turkey. My favorite lean protein for all my traditional soups. I used wings, but feel free to use drumsticks or necks.
goat meat cubes. Goat adds a distinct
water leaves. They can be found at most African markets. I used the frozen bags, but you can also buy it fresh. If you can't find it just substitute it with more spinach or collard greens.
spinach. Frozen spinach is great because its cheaper and you can squeeze the water from it once thawed. This prevents the spinach from producing excess water in the soup.
scotch bonnet peppers. Substitute with habaneros.
small onion. Finely chopped and used to cook the meat in the beginning.
ground crayfish. Adds the base flavor for the soup. It is a must-have in most traditional soups.
chicken bouillon.
palm oil.
dried scent leaves. Also called Nchanwu. It can be found at most African markets.
ukpo. It is a great thickener for the soup. A little goes a long way. Substitute it with cornstarch or Achi.

labeled photo of each ingredient needed for Nigerian vegetable soup

How to Make Nigerian Vegetable Soup

PREPARE VEGETABLES

Thaw the waterleaves and spinach in separate bowls. Squeeze out any excess water.
Add boiling water to each bowl until the leaves are covered. Let it soak for 5 minutes before draining.
Let the leaves cool down before squeezing out any remaining water. Set aside

pictured steps on how to blanch water leaf and frozen spinach

PREPARING THE SOUP

Clean the meat and place it in a pot. Add enough water until it is level with the meat. Season with chicken bouillon and chopped onions.Cook on medium heat.
Once the meat is cooked, about 50 minutes - 1 hour, add crayfish, scent leaves, ground pepper, and palm oil.
Add more water so the level is the same line as the meat.
Let everything cook for 10 minutes on medium.
Next, add the ukpo thickener to the soup in quarter sized scoops so it dissolves easier. Let that cook for 5 minutes
Lastly, add the water leaves and spinach and cook for 10 minutes of low-medium heat.
Taste and adjust your salt preference if needed. Remove the soup from the heat and let it sit for 5 minutes before enjoying.

Enjoy with pounded yam or your favorite swallow.

uncooked smoked turkey and goat meat in water right before cooking with chopped onions and bouillon seasoning

crushed pepper and remaining seasonings over cooked smoked turkey and goat meat

Cooking Tips and Variations

Pro Tip: If you want to make the most of your the Nigerian vegetable recipe, consider using fresh spinach instead of frozen spinach. You might have to decrease the amount of added water you use due to the fact that the fresh spinach will create more water.

There you have it! Perhaps everything you need to know about Nigerian vegetable soup and how to prepare it. This soup recipe really is a great health-conscious culinary creation. Packed with several nutrients and combined with a vast array of flavors, this soup offers a range of health benefits that extends far beyond the plate.

Whether you’re seeking a satisfying meal or looking the experience the richness of the African cuisine, vegetable soup is undoubtedly a choice that embodies a harmony of taste for health and wellness. Now is the time to allow the goodness of the Nigerian vegetable soup to nourish your body and soul.