Introducing Ofe Nsala Recipe📢
How to make Ofe Nsala Soup (White Soup) is one of the most cherished culinary traditions in Eastern Nigeria, especially among the Igbo people. This wholesome delicacy is often prepared for special occasions, family gatherings, or as a comforting weekend meal. Unlike most Nigerian soups that use palm oil, Ofe Nsala stands out with its light, whitish appearance, giving it the name “White Soup.” Its savoury blend of fresh catfish, pounded yam, and native spices makes it a highly nutritious and mouthwatering dish.
Table of Contents
What is Ofe Nsala Soup (White Soup)?🥘
How to make Ofe Nsala Soup (White Soup) starts with using fresh catfish as the star ingredient. This Nigerian delicacy is also known as “White Soup” because palm oil is not included in its preparation. It is enriched with pounded yam as a thickener and seasoned with traditional spices like utazi leaves, crayfish, and uda (negro pepper). The result is a unique, spicy, and earthy soup that stands out among Nigerian traditional soups.
Ingredients for Ofe Nsala Soup (White Soup)🛒
Here’s a complete list of what you’ll need to learn how to make Ofe Nsala Soup (White:
- 1 large fresh catfish (or substitute with chicken/goat meat): 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.
- 1 cup pounded yam (or yam powder as a quick alternative)
- 2 tablespoons crayfish (ground)
- 1 tablespoon uziza seeds (ground): The Uziza seed is first ground into a powder before being added to a broth or soup.
- 1 tablespoon uda (negro pepper, ground)
- Ground Pepper: Ground pepper could be fresh pepper or dry pepper.
- 2 seasoning cubes (Maggi or Knorr)
- 1 handful utazi leaves (sliced, for bitterness balance):
- Like every other soft vegetable, Utazi leaf should be added two minutes before switching off the heat.
- 1 scotch bonnet pepper (ground, optional for heat)
- Salt to taste
Equipment Needed🍴
To successfully follow this Ofe Nsala recipe, you’ll need:
- Medium-sized cooking pot
- Wooden spoon
- Mortar and pestle (for yam pounding and spice grinding)
- Kitchen knife
- Blender (optional for spices and crayfish)
Step-by-Step Guide: How to Make Ofe Nsala Soup (White Soup)👩🏽🍳
Step 1: Prepare the Fish
- Wash the fresh catfish thoroughly with hot water to remove slime.
- Cut into medium-sized pieces and set aside.
Step 2: Season and Boil
- In a pot, add fish/chicken/goat meat, seasoning cubes, salt, and pepper.
- Add water and cook until tender.
Step 3: Add the Flavours
- Add ground crayfish, uziza seeds, and uda spice.
- Stir well and allow the flavours to blend.
Step 4: Thicken the Soup
- Add small balls of pounded yam (or yam flour paste) gradually.
- Stir continuously until the soup thickens to your preferred consistency.
Step 5: Final Touch
- Add utazi leaves for a mild bitter taste.
- Allow the soup to simmer for another 3–5 minutes.
- Serve hot with pounded yam, fufu, or semolina.
Nsala Soup served with swallow
Tips for the Best Ofe Nsala Soup✅
The tips on how to make ofe nsala soup:
- Use fresh catfish for authenticity, but chicken or goat meat also works well.
- Don’t overuse utazi; it can make the soup too bitter.
- If you don’t have pounded yam, use yam flour (elubo) or cocoyam paste.
- Add pepper according to your heat tolerance.
Ofe Nsala (White Soup) Recipe🍴
Ofe Nsala (White Soup)
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 Information (Approx. per Serving)🥗
Here is an overview of its nutritional composition based on common ingredients:
-
Protein:
- The soup typically contains chicken or fish, which are good sources of high-quality protein essential for muscle repair and overall body function.
-
Carbohydrates:
- Yam is a primary ingredient and is rich in carbohydrates, providing energy. It also contains dietary fiber, which aids digestion.
-
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.
-
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.
-
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 Benefits 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.
Frequently Asked Questions (FAQs)🙋🏽
Q1: Can I make Ofe Nsala Soup without fish?
👉Yes, you can use chicken, goat meat, or even assorted meats.
Q2: What can I use instead of pounded yam?
👉Cocoyam paste, yam flour, or even potato starch can serve as alternatives.
Q3: Why is Ofe Nsala called White Soup?
👉Because it does not contain palm oil, unlike other Nigerian soups, it gives it a whitish appearance.
If you enjoyed reading this article, you might also like to check out the following Nigerian recipes.
How to make egusi soup (boiled method)
How to make bitterleaf soup
How to make okra soup (ofe okwuru)
How to make fisherman’s soup
How to make ofe Owerri soup
How to make oha soup (ofe oha)
How to make ogbono soup (ofe ogbono)
How to make seafood okra
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