Ofe Nsala
Ofe Nsala, a traditional Nigerian soup from the Igbo tribe (riverine areas of Omambala), is a delightful culinary experience. Known as “white soup” for its light colour, it is a perfect blend of flavours and textures. The soup’s main ingredients are catfish or chicken, yam powder, utazi leaves, and spices, which are carefully combined to create a delectable and complex flavour profile.
To prepare Ofe Nsala, the fish or chicken is boiled with onions, garlic, and ginger until it reaches a tender, juicy state. Then, yam powder is added to give it a thick and creamy consistency, while utazi leaves provide a slightly bitter taste and a pleasant aroma.
Ofe Nsala is typically served hot and is best enjoyed with pounded yam or fufu, which perfectly complements the soup’s texture and flavour. This dish is delicious and packed with essential nutrients, making it a popular and nutritious choice in Nigeria’s culinary landscape.
Table of Contents
List of Ingredients for Cooking Ofe Nsala (White Soup)
Below are the ingredients needed to cook delicious Ofe Owerri soup.
- Animal Protein: The type of animal protein used significantly in cooking Ofe Nsala is fresh fish. Nsala soup is a popular dish in riverine areas where fishing is common. It can be made with fresh fish or any other animal protein such as goat meat, cow tripe, cow meat, etc.
- Dry Fish: It is necessary to soak dry fish in hot water to soften and remove bones. Despite the use of fresh fish as the primary animal protein, dry fish is also needed for its flavour and richness in Nsala soup.
- Crayfish: One cup of this sun-dried shrimp is a crucial ingredient in almost all Nigerian dishes, adding a delicious flavour to every meal.
- Seasoning: Seasonings are usually added near the end of the cooking period. The most common seasonings are salt, stock cubes, pepper, and acids (such as lemon juice). Please add to the taste and not use it in access, especially the salt.
- Ground Uziza Seed: The Uziza seed is first ground into a powder before being added to a broth or soup. This common Nigerian spice has medicinal, culinary, and nutritional value, especially for women. Uziza seed contains proteins, carbohydrates, alkaloids, steroids, glycosides, saponins, flavonoids, tannins, and phenolic compounds.
- Ground Pepper: Ground pepper could be fresh pepper or dry pepper.
- Salt: Salt should be added to taste.
- Yam Cube: The yam cube should be added to make the soup thick.
- Utazi Leaf: Like every other soft vegetable, Utazi leaf should be added two minutes before switching off the heat.
Ofe Nsala (White Soup) Recipe
Ofe Nsala (White Soup) Recipe
Nsala soup is a popular delicacy in the riverine areas of many towns that are predominantly known for their fishing activities. This traditional soup is made from a combination of fresh fish and other animal proteins such as goat meat, cow tripe, cow meat, and more. The soup is typically seasoned with a blend of spices and herbs to create a unique, mouth-watering flavour that is sure to leave any food lover wanting more.
Ingredients
Making Nsala Soup with Fresh Catfish
- 1 Medium size Catfish
- 4 to 5 Yam slice
- A handful of Utazi leaf
- 1 Cup crayfish ground
- 1 tbsp ground uziza seed
- 1/4 tbsp ehuru
- 1 small size red onion
- 2 tbsp ground pepper fresh or dry
- 1 medium size dry fish
- salt to taste
- 3 seasoning cubes
Instructions
Nsala Soup Preparation
- To make yam paste, the first step is to peel the yam cubes, wash them and boil them. After boiling for 10 minutes, drain the yam slices and pound them with a mortar and pestle until they form a smooth paste. If you don't have a mortar and pestle, you can blend the boiled yam cubes in a blender or food processor with a little water until it forms a smooth paste. You can use the water that was used to cook the yam.
- Remove the entrails from the dried fish, rinse in hot water, and season with salt, a spice cube, and diced small onion bulb. Cook until tender and set aside.
- It is recommended to have the catfish de-boned at the store if you are not familiar with the process. Once cleaned, place the catfish in a pot and add enough water to cover it.
- Add the rest of the chopped onions, seasoning cube, and salt to the pot. Let it cook for about 10-15 minutes. Afterwards, add the pepper, crayfish, Uziza, and Ogiri. If you have already cooked dried fish, this is the perfect time to add it too. Leave everything to simmer for another 5 minutes.
- Add the yam paste gradually to dissolve it without forming lumps. Let it simmer for a brief period.
- Wash the Utazi leaves and chop them into small pieces
- Lastly, sprinkle the chopped leaves, add salt, and the last seasoning cube. Let the soup simmer for another 25 minutes, then turn off the heat.
- Nsala soup is best served when it is hot.
Notes
When you use animal protein like beef, cow tripe, goat meat, etc.
To prepare a tasty Nigerian soup, start by making pounded yam as a thickener. Set it aside and then wash the animal protein. Season it with onions, a seasoning cube, and salt, and let it parboil for at least thirty minutes. While the meat is cooking, wash some dried fish in a bowl, being careful to remove the entrails to avoid a bitter taste. Add the cleaned fish to the meat that is being parboiled. Once the proteins in the soup have been softened, add the required amount of water to make the soup. The amount of water needed depends on the number of ingredients and people eating. While the stock is boiling, add pepper and the pounded yam to thicken the soup. Make sure the yam melts completely to avoid lumps. After 10 minutes, add the ground Uziza seeds and continue boiling. Wash the Utazi leaves and chop them into small pieces. Remember that they are bitter, so use only a small quantity. Add the chopped Utazi leaves to the soup and continue boiling. Your delicious Nigerian soup is now ready to be served with a swallow. Nsala soup (white soup) is best served with pounded yam. You can use other swallows to enjoy the soup.Nutritional Composition
Here is an overview of its nutritional composition based on common ingredients:
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Protein:
- The soup typically contains chicken or fish, which are good sources of high-quality protein essential for muscle repair and overall body function.
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Carbohydrates:
- Yam is a primary ingredient and is rich in carbohydrates, providing energy. It also contains dietary fiber, which aids digestion.
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Fats:
- The amount of fat in Ofe Nsala Soup primarily depends on the preparation method and whether additional oil is used. Chicken skin can contribute some fat if not removed.
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Vitamins and Minerals:
- The spices and herbs, such as pepper and native spices, provide vitamins A and C, along with antioxidants. The inclusion of vegetables or bitter leaves can enhance the vitamin content further.
- Minerals such as potassium, magnesium, and zinc are also present, especially from the chicken and any vegetables included.
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Calories:
- The calorie content can vary significantly based on the portion size and specific ingredients. A serving can range from 300 to 600 calories, depending on how it is prepared.
Health Benefit of Ofe Nsala
- High Protein Content: Ofé nsala is often made with assorted meats, fish, and sometimes fowl, which provide a high amount of protein necessary for muscle growth and repair.
- Low in Calories: Traditionally, this soup does not include heavy oils or artificial additives, making it a lighter option that can fit into a calorie-controlled diet.
- Rich in Nutrients: Ingredients like yam or cocoyam (which may be used as a thickener) are rich in carbohydrates and provide essential vitamins and minerals.
- Boosts Immune System: The soup often includes spices and herbs that may have antimicrobial properties, potentially boosting the immune system and overall health.
- Digestive Benefits: The ingredients can promote digestion and may help with gastrointestinal health.
- Versatile for Diets: Ofé nsala can be adapted to fit various dietary restrictions, such as being gluten-free, depending on the preparation.
- Cultural and Emotional Well-being: Beyond physical health, enjoying traditional dishes like ofé nsala can enhance emotional well-being and connect individuals to their cultural heritage.
It’s worth noting that the nutritional composition will vary based on specific recipes and serving sizes. For those looking to maintain a balanced diet, pairing Ofe Nsala Soup with a side of vegetables or whole grains can enhance its nutritional value.
Overall, ofé nsala is not just a delicious dish but also a nutritious option that offers various health benefits.
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