How to Cook Okra Soup (With Health Benefits and Adverse Effects)

Looking to learn how to cook Okra soup? You’re sure on the right page.

Okra soup is one of the Nigerian soups that is quite easy to prepare. This soup is popular among many Nigerian tribes or regions (so to speak). In the southwestern part of Nigeria, the soup is known as Obe Ila, while the Hausa call it Miyan Kuweba. Many other tribes have different names for this soup. Not to mention also that the soup is famous among many African countries and it also goes by different names.

So, how is Okra soup prepared? 

The soup is prepared from okra vegetables cooked in a delectable mixture of palm oil, meat, shrimps, and traditional spices.

Different recipes are available on how to cook Okra soup, depending on the method an individual is familiar with and the choice of ingredients.

Whether you are here for an easy-to-follow Okra recipe, or just want to learn more about okra health benefits, this article contains valuable information for you. 

Ready? Let’s get started!

The Healthy Way to Cook Okra Soup

Some people fry their Okra before adding stock, while others use different approaches. This cooking instruction, however, explains how to prepare Okra soup without frying the Okra first.


  • Okara (As much as you wish).
  • Assorted meats
  • Fish
  • Onion
  • Pepper
  • Locust beans (Iru)
  • Crayfish (Ede)
  • Leafy vegetable (pumpkin or spinach)


  1. Prepare first a cooking base. This is the flavoring liquid (stock) gotten by boiling your assorted meats with onions, salt, and seasoning cube. After the meat boils till tender, set your pot off the heat and allow everything to simmer. While preparing your stock, continue with the below steps.
  2. Mince half of your onion, using a food processor. Cut the other half into slices and set aside. Most people don’t like adding onion because they think it will make the soup less sticky. But using just a small onion won’t affect the thickness of the delicacy.
  3. Using a food chopper, chop the pepper into small bits and set aside too.
  4. When your meat has been well-cooked, add the minced pepper, locust bean (Iru), and crayfish into your pot and cook for 10 more minutes.
  5. Wash the dry fish, shred it, and add into the mixtureand allow to cook for another 5 minutes.
  6. Now add palm oil, the diced and sliced Okra, and leave on heat for about 5 minutes.
  7. If you wish to add a leafy vegetable, sprinkle your spinach or pumpkin leaves during this stage and allow the veggies to wilt.
  8. You can now serve your meal.

ALSO READ: How is Afang Soup Prepared?

Looks simple right? Of course, cooking this soup is not rocket science; it is as simple as that. But that’s not all. Ever wondered about the health benefits or adverse effects of this soup or what to pair the soup with? We sure have more to offer you about Okra soup. So, read on to learn more. 

What to Eat with Okra Soup

Due to its slimy nature, Okra goes well with any swallow of your choice. Eba, Fufu, Semo, Iyan (Pounded yam), and Amala are all excellent food that pairs with Okra soup.

For breakfast, you can take Okra with Eba or Semo. You’ll surely love the taste.

Though preference differs, fufu is by far the best swallow that pairs well with this vegetable soup.

From the taste to how the combo slides down the throat, both are a true definition of an appetizing meal.

Weird enough, some say they enjoy eating this vegetable soup as it is, meaning they’ll just dig their spoon into it and start eating.

That might not be a bad idea, especially when you add as much assorted meat and fish as possible.

All other foods mentioned earlier, such as Amala (yam flour) and Iyan (pounded yam), also combine well with Okra soup.

And here is one thing. All of these foods are nutritious. This means you will not only be enjoying the yummy soup but also tapping from other essential nutrients like carbohydrates and fiber found in the swallow.

Now, let’s consider some of the nutrients in Okra soup and how they can affect the body.

ALSO READ: Top Health Benefits of Ogbono Soup

Health Benefits of Okra Soup and Constituent Ingredients

The core ingredient, the edible seed pods (Okra) is packed with tons of nutrients. For example, 100 grams of Okra contains calories (33), carbs (7 grams), fiber (3 grams), and protein (2 grams).

Low Calorie

Eating more calories than your body discards can cause weight gain. Being low in calories makes it desirable for individuals who are watching their weight.

Also, considering the number of health and medical conditions springing up now and then as a result of higher calorie intake, adding food low in calories such as Okra to your diet will be beneficial.

For example, low-calorie diets slow down the aging process, according to one study. The research further suggests that reducing calorie intake can protect the body against medical conditions such as diabetes, cancer, and Alzheimer’s.

And Okra soup is somewhat unique in this area.

Its low-calorie content makes it beneficial to health-conscious individuals, especially those who need to burn some fats.

ALSO READ: Is Oha Soup Good for a Pregnant Woman?

Source of Protein

Protein found in Okra is also required by the body to perform at its peak. As you might know, protein is a macronutrient, meaning it is required in large amounts.

And because the body does not have a reservoir for protein, it is imperative to have a steady source of protein.

If you are one of those who love to jampack the soup with different fishes and assorted meats, this translates to more protein supply and here is why:

Meat and fish top the ranking of excellent sources of animal-based foods that are rich in protein. These proteins are considered to be complete as they contain all the amino acids required for proper body functions.

Therefore, adding Okra to your diet will mean more sources of protein.

Carbs and Fibers

Carbs are often regarded as a “bad guy” when it comes to nutrition. But you should note that carbohydrate is another macronutrient required for numerous body activities.

By embracing a balanced diet, worries about excess carbs would be less of an issue.

A fiber-containing diet like Okra is also essential for a healthy digestive system. Besides, foods containing fiber let you feel fuller longer. And this translates into reduced cravings for junk foods.

The above are just some of Okra’s nutritional and health benefits.

Adverse Effect of Okra on Health

You might have heard about different concerns about Okra. Perhaps, being detrimental to sperm count and health. As the saying goes, “excess of everything is bad”. This also holds true for Okra. But by taking Okra alongside a varied and balanced diet will present no harm.

With lots of the essential nutrients found in Okra soup, it’s a delicacy worth adding to your diet.

How to Cook Okra Soup

Final Thoughts

Okra soup is one popular diet that is not only tasty but also packs tons of nutritional benefits.

Containing protein, carbohydrates, fiber, and other nutrients needed by the body, Okra is easy to prepare and pairs well with any swallow of your choice.