How To Prepare Nigerian Vegetable Soup With Ugu and Waterleaf. ugu vegetable soup, list of ingredients for nigerian vegetable soup, Vegetable Soup for nigerians.

How To Prepare Nigerian Vegetable Soup With Ugu and Waterleaf – Ingredients Lists, Nutritional Value

Nigerian vegetable soup is a local delicacy indigenous to the Efik people from the Cross River and Akwa Ibom states in Nigeria. It is a nutrition-packed delicacy prepared with fresh whole foods, mainly meat, vegetables, and seafood. This article aims at teaching you how to prepare vegetable soup with ugu and waterleaf the Nigerian way.

This vegetable soup is not edikang ikong, though they share almost the same ingredients, the timing of the addition of the leafy vegetables, set them worlds apart. While edikang ikong is a delectable pot of ‘pureed’ vegetable in a class of its own, this vegetable soup is crisp and fresh with a very vibrant colour.

Nigerian vegetable soup is quick and easy to cook, a very versatile soup which can be used for swallow, eaten with rice, yam, plantains, even potatoes.

Health Benefits Of Nigerian Vegetable Soup

Rich in antioxidants

In recent studies, it was discovered that fluted pumpkin leaves are abundant in antioxidants that exhibit anticancer, anti-oxidative, and superoxide effects. That means that it can help fight oxidative stress and reduce the risk of cancer.

The leaves of Telfairia occidentalis also contain chemo-suppressive properties, including chlorophyll, phenolic compounds, saponins, tannins, flavonoids, glycosides, and phytosterols – all of which help in fighting against cancer.

Protects the liver

According to a 2007 study, the leaves of fluted pumpkins were said to have hepatoprotective properties or liver-protecting abilities. They contained powerful polyphenols which might protect the body from liver damage. Hence, eating vegetable soup might be good for the liver.

Promotes healthy skin and hair

For healthy skin and hair, vitamins A and C are required in the body system. Hence, consuming ugu regularly provides you with healthy hair and skin.

Boosts blood production

Vegetable soup is recommended for patients who suffer from a shortage of blood. The leaves have often been used by traditional healers to increase blood production. Because of the presence of iron and other nutritional components, it contributes to boosting blood in the body system.

In fact, according to a 2016 study that investigated the anti-anaemic activities of the leaves, it was revealed that the leaves possess anti-anaemic activity and validated their uses as haematinics by traditional healers.

Improves digestive health

Vegetable soup is one of the healthy Nigerian foods that are good for the digestive system. They are rich in fibre, which promotes healthy digestion and supports good bowel movement.

May help in the treatment of convulsions

According to some research, ugu leaves might be useful in treating convulsions. In a 2013 study, it was discovered that leaf extract of Telfairia occidentalis possesses anticonvulsant and muscle relaxant properties. This means that it might be effective in treating convulsion in children.

Reduces stress

Eating vegetable soup can help you relax and help reduce stress. In one 2013 study, it was suggested that fluted pumpkin leaves possessed anxiolytic and sedative properties. That means they can be used to reduce anxiety and relax. Thus, a plate of vegetable soup can help you destress after a hectic day.

Good for weight loss

Naturally, vegetables have little or no calories, which makes them effective for weight management. Hence, vegetable soup helps you to lose weight by eliminating the chances of storing calories in the body. Furthermore, they are rich in dietary fibre and protein, which help you feel fuller and eat less.

Nutritional Value Of Nigerian Vegetable Soup

• Calories: 193kcal
• Carbohydrates: 2g
• Protein: 36g
• Fat: 4g
• Saturated Fat: 1g
• Polyunsaturated Fat: 1g
• Monounsaturated Fat: 1g
• Cholesterol: 71mg
• Sodium: 644mg
• Potassium: 28mg
• Fiber: 1g
• Sugar: 1g
• Vitamin A: 697IU
• Vitamin C: 2mg
• Calcium: 73mg
• Iron: 1mg

Ingredients For Nigerian Vegetable Soup

• Big bowl Waterleaves
• Big bowl ugu leaves (fluted pumpkin)
• Roasted mackerel
• 1KG or 35 Ounces of Goat meat
• 1 cup crayfish
• 6 scotch bonnet peppers
• 400ml Palm oil
• 2 seasoning cubes
• Salt to taste
• 2 tablespoons Ground Ofor

How To Prepare Nigerian Vegetable Soup With Ugu and Waterleaf

1. Slice the water leaves and fluted pumpkin leaves with a kitchen knife, you want them thinly sliced as you can see below.
2. What you find below is a bowl of fluted pumpkin leaves vegetables.
3. 
4. You should wash ugu (fluted pumpkin) properly before slicing them.
5. You can wash the water leaves after slicing them.
6. Wash the leaves properly and transfer into a sieve to strain excess water.
7. 
8. You don’t want too much water in your vegetable soup.
9. Season the goat meat with a teaspoon of salt, sliced onions and two seasoning cubes.
10. Allow the meat to boil, add two cups of water and let the meat cook until it becomes tender and easy to chew.
11. Pound the scotch bonnet (peppers) and 1 cup of crayfish together.
12. You could blend them if you like. Set aside on a small plate.

How To Cook Nigerian Vegetable Soup

• To the boiling meat, add the washed, roasted fish. Allow them to cook until the water dries. Don’t allow it to burn.
• Most people don’t like too much water in their vegetable soup, to achieve that, use some tricks like boiling the meat/fish till the water is almost dried.
• When the meat cooked and the water is almost completely dried, add the palm oil, 400ml. You need lots of palm oil when you cook vegetable soup.
• Now you add the vegetables, the water leaves should come first. It should fill the pot, it will go down in 3 minutes as you continue to stir.
• 
• You can add the leaves little by little, so it doesn’t fill the pot and become difficult to stir.
• After adding all the water leaves, allow it to simmer for 2-4 minutes while you stir occasionally.
• Add the pounded crayfish and peppers.
• Stir all together and taste for salt, add salt to your taste. You don’t want too much salt.
• Add the ugu leaves (fluted pumpkin) at this point.
• Stir in 2 tablespoons of ofor (used as a thickener).
• Turn properly so it doesn’t form crumbs.
• Stir all together and allow the vegetable soup to simmer for three minutes.

What To Eat With Nigerian Vegetable Soup

I serve all soups in Nigeria with swallow. There are 4 major types in Nigeria.

• Fufu
• Eba
• Semo
• Pounded Yam.

Conclusion

This Vegetable Soup recipe is insanely delicious and easy to make. Thanks for reading this article about Nigerian Vegetable Soup. Did you make this recipe? Please rate it and leave me a remark in the comment box below!

Bon Appetit☺