My Vegetable Soup Recipe for healthy a family

manuelhooks (71)Programing Tutorin Steem Kids & Parents • 3 months ago (edited)

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Vegetable Soup

On the 15th of August 2024, I played chef and guess what was on the menu: vegitable soup.

A rich local dish prominent among the Ibibio people of AkwaIbom State and the Efik people of Cross River state, all in Nigeria. Often served along other local dishes in marriage ceremonies and other events with rich cultural significance.

The main ingredient in this cuisine is fluted pumpkin, better identified as Telfairia occidentalis and locally known as Ikong-ubong and I get my supply of this rich vegitable directly from my garden Fresh and naturally grown.

Rich in vitamins A and C, potassium, iron, and fibre.

The fluted pumpkin leaves is said to have

Antioxidant properties
Anti-inflammatory effects
Antimicrobial properties
Supports eye health

My vegetable soup recipe

_Cuisine:	_Nigerian
_{Preparation Time:}	_{45 minutes}
_{Cooking Time:}	_{45 minutes}
_Servings:	₄

Ingredients

_QTY:	_Item	_Description
_1/4kg	_{Fluted pumpkin leaves}	_fresh
_1/8kg	_Okra	_fresh/tender
_1/4kg	_Protins	_{Fish, chicken, stock}
_{1 Cup}	_{Plam oil}	_{To your taste}
_****	_Crayfish	_{For seasoning}
_****	_{An army of spices}	_{For flavour}

The spices include garlic, njansang seeds, onions, scotch bonnet pepper, salt, tree onions, african nutmeg, black pepper, aidan, and seasoning cubes.

Mise en place

It took roughly 45 minutes to get all ingridient ready for the procedure. The bulk of the time was spent washing and chopping the vegetable

Then came the okra (Abelmoschus esculentus), cut into small rings, a rich supplier of vitamin k, C, A, and folate. It is also rich in potassium, Manganese,magnasume and calcium.

I got all the dried spices together with the crayfish in a local mortar and pestle. Crouching them into an almost fine blend. Set aside with chopped onions and seasoning cubes.

At this time, my protins were sizzling-ready, prepared to play the role as my stock.

Instructions

My onions, seasoning cubes, and spices captured the whole place in a flavour frenzy
stear gently to make the mix and ready
closely followed by the addition of the pumpkin leaves
The okra and the palm oil were introduced at this time
try not to overcook the vegetables
run a quick test and add salt as nessesery.
my mother will say, "Don't cover the soup, else you may lose the slimmy nature of the okra".
and get ready to present the soup.

Presentation

You will need a bowl for the soup, and a well crafted fufu from fermented cassava will provide the carbohydrates content of the dish.
Served right in the kitchen on the chopping board, in beautiful bowls

Enjoy

Conclusion

The ingredent for this recipe provides the needed energy from carbohydrates, fat and oil from our local palm oil, protens from our fish and chicken stock, with a lot of minerals and vitamins from the vegetables to keep the family healty and strong.

Media Credit

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