Oha Soup is an incredibly flavorful and nutritious traditional dish widely enjoyed in Nigeria, particularly among the Igbo people. The dish gets a unique taste and texture from the Oha tree leaves, also known as ora leaves. These leaves are carefully shredded and added to the soup, made from a rich blend of ingredients such as meat or fish, stockfish, crayfish, ogiri (a traditional Nigerian seasoning), palm oil, salt, and pepper.
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The soup is cooked for a prolonged period to allow the flavours to meld together perfectly, creating a rich and savoury taste that is impossible to resist. The aroma of the soup alone is enough to make one’s mouth water. Oha Soup is often paired with pounded yam, fufu, or eba and is a staple in many Nigerian households. It is a hearty, wholesome, and satisfying dish that both young and old enjoy.
Preparation Process of Oha Soup
The process of preparing oha (ora) soup and onubu (bitterleaf) soup is quite similar. Nevertheless, the two soups differ significantly in terms of the main vegetable used. While oha (ora) soup primarily features oha (ora) as its vegetable, bitterleaf (onubu) soup, on the other hand, uses bitterleaf (onubu) as its main ingredient. Despite the similarities in their preparation methods, these soups have distinctly different flavours, and it’s hard to believe they were made using similar ingredients.
Oha Soup Recipe
Oha (Ora) Soup
Ingredients
- 2 kg Beef/ Chicken/lamb/turkey or your preferred protein cow tripe (shaki) will add more flavour
- Stockfish
- Smoked fish
- 1 tbsp Ogiri Igbo
- Periwinkle optional
- Ground crayfish
- Ponmo
- 3 cooking spoon of Palm Oil
- Red Onions optional
- 1 kg Cocoyam or Achi ( Soup Thickeners)
- Oha leaves cut using a knife or shredding with your fingers
- Uziza leaves Chopped
- Seasonings to taste
- Salt to taste
- Water/Stock
- Fresh Pepper
Instructions
- Wash the meat (protein of your choice) and cook it with preferred seasonings. let simmer for 5 minutes, then put a little water, cover and let cook till meat is tender.
- You can either add cocoyam while cooking the meat so it can cook together to save time or cook the cocoyam separately.
- After cooking the meat properly, add 2 cups of water. Then add palm oil and let it cook for ten more minutes. Remove the cocoyam and pound it in a mortar, or blend it using a blender or food processor.
- Add ground crayfish, ground pepper, and salt. Allow it to cook for an additional seven minutes.
- Add the pounded cocoyam paste or achi. Before adding achi to your soup, make sure to dissolve it in a little water. Cook for 3 minutes.
- Add Oziza leaves before adding Oha leaves.
- Allow it to cook for a minute and then switch off the heat.
- The delicious Oha soup you have been waiting for is now ready.
Notes
Nutritional Content/ Value of Oha Soup
- Rich in Nutrients: Oha leaves are a good source of vitamins A and C, which are important for eye health and boosting the immune system.
- Protein Content: The soup often contains proteins from various sources like meat or fish, helping with muscle repair and growth.
- Mineral-Rich: Ingredients such as palm oil provide essential fats and vitamins, while the inclusion of crayfish or other seafood adds minerals like calcium and iron, supporting bone health and improving blood quality.
The nutritious value of Oha (Pterocarpus mildraedi)↗ 1 contains per 100 g edible portion: water 85 g, energy 237 kJ (57 kcal), protein 3.8 g, fat 0.8 g, carbohydrate 8.2 g, crude fibre 1.13 g, Ca 72 mg, Mg 28 mg, Fe 4.7 mg and Zn 3.1 mg.
Health Benefit of Oha Soup
- Antioxidant Properties: The herbs and spices used in Oha soup may have antioxidant properties↗,
helping to combat oxidative stress in the body. - Digestive Health: The soup is often made with ingredients that can aid digestion and support gut health, which is vital for overall well-being.
- Anti-Inflammatory: Many of the ingredients used in Oha soup have anti-inflammatory effects↗,
which can help reduce the risk of chronic diseases. - Hydration: The soup is typically served in a broth, which can help in maintaining hydration.
- Cultural Significance: Beyond its nutritional value, Oha soup holds cultural importance and is often used in celebrations and family gatherings, promoting social well-being.
Incorporating Oha soup into a balanced diet can provide these health benefits while also delivering a taste of rich cultural heritage. Imagine the goodness of Oha soup woven into your daily meals, offering not just a burst of flavor but also a connection to a rich cultural heritage. This delicious dish is more than just a treat for your taste buds; it’s a powerhouse of health benefits that can elevate your balanced diet. Each spoonful is a step toward better nutrition and a delightful way to explore tradition. So, why not savor this culinary gem and nourish your body with the vibrant essence of Oha soup? Your palate and your health will thank you!
How to make egusi soup (boiled method)
How to make okra soup (ofe okwuru)
How to make fisherman’s soup
How to make ofe Owerri (Owerri soup)
How to make onubu/bitterleaf soup
How to make ogbono soup (ofe ogbono)
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