Oha Soup

This Oha soup recipe (also known as Ofe-Oha) is a high protein, low-fat, traditional Igbo soup that your friends will continue to brag about. This recipe is made with smoked turkey, smoked fish, fresh Oha leaves that were frozen prior, and blended coco yam as a thickener. The traditional taste you know and love is unmatched and pairs well with oat fufu.

Jump to Recipe

Forget every other Oha soup recipe, and appreciate how this one doesn't affect your waistline. I usually go for Egusi soup with Bitter leaf or Nigerian Vegetable Soup, but lately, Oha has been my favorite for the past few months.

It is hard to find traditional Nigerian soups that are low in fat and high in protein, which is why I take time to measure and choose ingredients that make sense for the recipe and my fitness goals.

Where is Oha Soup from?

It is a seasonal soup from South East Nigeria, that is usually only eaten during certain times in the year. Traditional Oha soup recipes are cooked with a variety of meats, palm oil, crayfish, and a thickener of choice. Other names it can go by are Uha or Ora soup.

What Makes This Oha Soup Healthier than Other Recipes?

Just like most Nigerian recipes, they have amazing health benefits. Without measuring ingredients we aren't able to monitor our macros and sometimes end up eating more oil, salt, or non-lean meats.

This Oha Soup Recipe uses smoked turkey as our main protein. It is leaner in fat and high in protein compared to some cuts of beef or goat.

I also used the bare minimum amount of palm oil. Every other ingredient is essentially an herb or vegetable which has little impact on the calories of the soup as a whole.

By substituting and measuring, you can eat this often without worrying about gaining unnecessary weight.

Ingredients for This Recipe

• smoked turkey wings. Smoked turkey wings are lean and tender and cook quickly. I cook them whole and break them into smaller chunks. Sometimes the meat department at your local grocery store will cut them into manageable pieces.
• goat meat. Feel free to substitute with beef cubes. Goat adds a distinct flavor to soups and stews that is unmatched
• stockfish. It is a dried cod fish. You can find it in most African Markets.
• coco yam. This is our soup thickener. I used 4-5 pieces for this recipe but buy extra if you like thicker soups.
• oha leaves. I used frozen oha leaves, but dried leaves will work.
• fresh/ground uziza. It is a traditional spice found in African Markets. Fresh uziza is going to give you a deeper flavor
• ground crayfish. This is also found at your local African market. Save yourself some time by buying the ones already ground.
• palm oil. This recipe calls for 2 tablespoons. You can always add more, just remember the calories will change.
• bouillon seasoning. I prefer chicken or beef flavor.
• scotch bonnet peppers. You can substitute with habanero peppers.
• fresh spinach. If you want to use frozen spinach, defrost and squeeze out all the water before adding to the soup.

Calories in Oha Soup

Total Calories: 247

Protein: 21 grams

Fat: 10 grams

Carbs: 19 grams

How to Make Oha Soup

• Cook the meat. Bring about 12 cups of water to a boil with the stockfish & goat meat. Cook for 40 minutes before adding smoked turkey, ½ of the crayfish, and ground uziza.
• Boil coco yam. In a separate pot, cook for 45 minutes to an hour. When you can put a fork through it, then it's done. Remove from stove and run under cold water.
• Peel the skin. Once cool, peel the skin & place in a blender with 2 tablespoons of palm oil. Blend until it becomes a smooth paste. Add 1 tablespoon of water if the blender gets stuck, but avoid over-watering.
• Add cocoyam. Once the meat is to your liking, add the cocoyam mixture to the pot and cover with a lid. There is no need to mix it up because it will dissolve on its own.
• Adjust taste. After 15 minutes check the flavor and thickness of your soup.
  • (Optional) If you desire a thicker consistency, mix 1 tablespoon of cornstarch with 2 tablespoons of cold water and add to the soup.
• Add Oha leaves. Let everything cook together for 10 minutes, then mix in the spinach and turn off the stove.
• Your Oha soup is ready to eat. Enjoy with some oat swallow.

Making Oha Soup Recipe Without Cocoyam

Preparing cocoyam as a soup thickener can be a lot, especially if you're pressed for time. Achieving the same taste is still attainable. Here are some other alternatives you can experiment with and use.

• Achi
• Ukpo
• Cornstarch
• All-purpose flour

Start with a tablespoon of one of the above and 2 tablespoons of hot water to make a runny paste. Add that to your soup and let it boil for 5 minutes. Repeat this process until you are satisfied with the thickness of your soup.

Storage Tips

After the Oha Soup has cooled to room temperature, transfer it into an air-tight container and refrigerate for 4-5 days. You can also freeze your soup for 2-3+ months without any changes to the taste.

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• How To Cook Egusi Soup with Bitter leaf
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• Nigerian Vegetable Soup Recipe
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• Nigerian Fried Rice
• Nigerian Roasted Chicken

Don't forget to let us know what you think in the comments.