Okra Soup: Ingredients, Health Benefits, and How to Cook

Okra, an annual plant that thrives in any soil, is a low-maintenance crop that requires no special skills to plant.

Belonging to the Malvaceae family, okra prefers a sunny environment and fertile soil with a pH of 6.6-7.5. In Nigeria, okra soup is a beloved delicacy cherished by people of all ages for its ease of preparation and sumptuous taste.

Ingredients

Fresh okra
Smoked or fresh fish
Protein of choice (goat meat, beef, or chicken)
Crayfish
Periwinkle (shelled and removed)
Quality palm oil
Seasoning cubes
Salt
Onions
Stockfish

Methods of Cooking Okra Soup

Frying Method

Heat a clean, dry pot over medium heat.
Add palm oil and let it heat up.
Add sliced onions and sauté until softened.
Add chopped okra and stir for a minute to reduce sliminess.
Add seasoned proteins, crayfish, and condiments.
Adjust water quantity as needed.
Add a few leaves and simmer to preserve freshness.
Serve with any swallow (Semovita, Garri, or Fufu).

Non-Frying Method

Season proteins for 10 minutes.
Add water based on the quantity of okra and let it boil for 1/2 minute.
Add crayfish and palm oil.
Add okra, stir, and cover slightly to boil for 1/2 minute.
Taste and adjust condiments.
Add a few leaves and simmer to preserve freshness.
Serve with any swallow.

Health Benefits of Okra

Reduces cancer and stroke risk due to its antioxidants.
Rich in magnesium.

Okra, is also known as lady’s finger full of nutrient-rich vegetable that offers numerous health benefits when consumed as part of a balanced diet.

Below are some reasons why the human body needs okra:

Rich in Vitamins and Minerals: Okra is an excellent source of vitamins A, C, and K, as well as minerals like potassium, calcium, and iron.
Antioxidant Properties: Okra contains antioxidants that help protect the body from oxidative stress and inflammation, reducing the risk of chronic diseases like cancer, diabetes, and heart disease.
Digestive Health: Okra is high in dietary fiber, which promotes healthy digestion, prevents constipation, and supports the growth of beneficial gut bacteria.
Blood Sugar Control: Okra has been shown to help regulate blood sugar levels and improve insulin sensitivity, making it a beneficial food for people with diabetes.
Anti-Inflammatory Effects: Okra contains anti-inflammatory compounds that may help reduce inflammation and improve symptoms associated with conditions like arthritis, asthma, and allergies.
Supports Healthy Bones: Okra is a good source of calcium, which is essential for maintaining strong bones and teeth.
Promotes Healthy Skin: Okra’s antioxidants and vitamins A and C may help protect the skin from damage, promote collagen production, and reduce the appearance of fine lines and wrinkles.
Supports Eye Health: Okra’s high content of vitamin A and antioxidants may help protect the eyes from age-related macular degeneration and reduce the risk of cataracts.
May Help Lower Cholesterol: Okra’s fiber and antioxidants may help reduce LDL (bad) cholesterol levels and improve overall cardiovascular health.
Supports Immune Function: Okra contains vitamin C, which plays a crucial role in immune function and may help reduce the severity of colds and flu.