Zomi is basically spiced Palm oil which is popular in Ghana and Togo.
Just the same way as Olive oil has its grade in quality and taste so does Palm oil. The best way to identify the best Zomi is by placing it in a cold environment and it shouldn’t solidify. It’s creamy and can be enjoyed on its own.
In Ghana the best Red Red (Beans and Palm oil) seller will use Zomi and if you’re lucky a portion of the settled bottom part of the oil (which is packed with natural flavours)
For this recipe I used my pre chopped and frozen Okra and in place of GBOMA (Garden Egg leaves) I substituted it with Kale.
It’s important you buy your Zomi from a sustainable source where Palm nut trees are replanted.
INGREDIENTS
500g of chopped Okro
150g of Kale
30g of blended Ginger
250g of Smoked Fish
250 of mixed Fish (available in most UK supermarkets or any Fishmonger)
500g of Tilapia fillets
1.5 litres of water
10 Green Chillies
2 large Onions
1 teaspoonful of bicarbonate soda
Salt to taste
METHOD
Watch how to prepare this amazing Okro soup below;
Don’t forget to subscribe, try the recipe and share. All photos, recipes and videos are by the owner of this blog.
Okra is a versatile vegetable that can be grilled, steamed, boiled, made into a stir fry, stew or soup. Okra is enjoyed across the world including Ghana, India, Pakistan, Brazil, Nigeria, Togo to mention but a few. Okra is also known as ‘Lady’s fingers’, Bhindi , Gumbo etc
Okro soup is the traditional dish of the Ewe tribe in Ghana and it is also enjoyed in Togo and Nigeria.
Okra contains potassium, vitamin B, vitamin C, folic acid, and calcium. It's low in calories and has a high dietary fiber content.
Okro soup can be made with Meat, Poultry, Vegetables and Sea Food ans can be as simple as you wish or decadent by combining Meat and Fish.
Enjoy this decadent edition.
INGREDIENTS
3 large Onions
500g of chopped Okra
20ml of Zomi or Palm oil
2 Habanero chillies
40g of blended Ginger, Aniseed & Onion
1 large blended Tomato
1 shrimp stock cube
400g of Smoked Mackerel or any fish of your choosing
500g of diced Lamb pieces with bones
150g of Prawns
200g of Crabs
250ml of water
60g of Gboma (The African Egg Plant) leaves or Spinach.
Salt to taste.
METHOD
Watch how to make this decadent Okro soup on my YouTube channel. 'Ndudu by Fafa'. Don't forget to subscribe, like the video, try the recipe, leave a comment with your feedback and share.
All photos, recipes and videos are by he owner of this blog.
Paying homage to my tribal, Ewe dish of Banku and Okra soup (traditionally known as Akple and Fetri Detchi ).
Okra soup can be made with either Seafood, Fish, Poultry or meat. My favourite is with seafood and fish, hence I made a decadent, smoky soup to pay homage to my tribal dish.
This is an over indulgent and inspiring recipe hence you can omit some of the fish options and use what's readily available to you.
Watch another way of making Okro soup on my YouTube channel.Don't forget to subscribe, like the video and share.
I prefer to hand cut my Okra , hence you can use bicarbonate soda or edible potash, (when it's readily available). Adding the bicarbonate soda increases the mucilagenous characteristic of the Okra.
One can pulse the Okra with water, using a food processor , to activate the mucilagenous texture of the Okra and omit the edible potash or bicarbonate soda.
There are various Okra recipes on my blog and YouTube page, including one version made with no oil.
Okra soup or stew is a versatile dish, where the recipe can easily be adapted to a Vegetarian, Vegan or a Pescetarian one. Try adding garden eggs, aubergines, mushrooms or your preferred vegetables to the recipe.
3 tablespoonfuls of Zomi (spiced Palm oil) or Groundnut oil
2 Habanero chillies
Half a teaspoon of edible potash or 1 teaspoon of bicarbonate soda
1 litre of Fish stock or Vegetable stock
1 Shrimp stock cube
300g of Kale of Spinach
3 large blended tomatoes
Salt and pepper to taste
Fish & Seafood
150g of Shitake Mushrooms or your preferred Mushrooms
2 large grilled Mackerel
150g of smoked Haddock pieces
150g of cubed Salmon
150g of cubed Cod fillets
200g of shelled medium sized crabs
150g of smoked Tilapia
150g of Prawns
Method
Sauce;
Pour the oil in a large saucepan and place on a medium heat.
Add 1 finely diced onions and fry gently for 2 minutes
Slice 1 habanero chilli into thin strips.
Add the chillies to the onion and fry for a further 2 minutes
Add 30g of the blended Ginger and fry for 3 minutes .
Add the blended tomatoes and cook gently for 3 minutes.
Add the smoked Tilapia and cook for another 5 minutes.
Okra
In a separate saucepan, on a medium heat, add the Onions, Okra, Stock cube, remaining 20g of the blended Ginger and Habanero chilli.
Dry fry whilst stirring for 3 minutes and add the stock.
Cook for 2 minutes and add the edible potash (Kaun) or bicarbonate soda and stir vigorously (careful not to spill). Cook for another minute and take it off the heat.
Add the Okra, mushrooms and crab to the sauce, mix and cook for 2 minutes. Add the washed Kale, Cod, Salmon and Haddock.
Cook for a minute, taking care not to break the fish when stirring.
Add the grilled Mackerel, chopped Onions and Prawns.
Turn the heat off, cover the saucepan with a lid and let it steam for 5 minutes.
Tip;
The prawns will be juicy and tender.
Serve on its own or with Rice, Banku, Akple or Kenkey. (Steamed fermented corn dumplings).
Watch how to make Akple on my YouTube channel, 'Ndudu by Fafa'.
Watch how to make Okra soup on my YouTube channel,'Ndudu by Fafa'.
All photos and recipes are by the owner of this blog.
After a rather stressful day, I craved for a smoky, spicy and nutritious soup. The thought of a quick fresh Okra soup got my taste buds tingling. A quick dash to my local grocers and fishmonger helped with stocking on Okra, Seabream and smoked Cod. Within few minutes of uploading images to my Instagram and Facebook page, have I been asked for the recipe. Here you go, enjoy.
Ingredients;
500g of chopped fresh Okra
800ml of Chicken / Vegetable stock / water.
2 large finely diced red onions
30g of grated ginger
1 large habanero chilli
1 shrimp stock cube (optional)
1 clove of crushed garlic
Smoked Cod or Smoked Tilapia, cut into chunks
2 medium sized Sea bream, Red Snapper or Mackerel (cut in half and grilled for 12 minutes )
400g of blanched chopped Spinach or Cocoyam leaves
1 teaspoon of bicarbonate of soda
To blanch the Spinach /Cocoyam leaves (Kontomire)
Add water to a saucepan and bring to a boil. Add your washed Cocoyam leaves (Kontomire), stir till it's fully incorporated into the hot water. Cook for 4 minutes and strain using a colander.
Using Spinach
Once the water is boiled, turn the heat off, then add the Spinach. Stir the washed Spinach (using a wooden spoon) into the hot water for 30 seconds. Use a colander to strain off the hot water.
Once you've followed the above instructions for cooking the Spinach or Cocoyam leaves (Kontomire)
run your respective choice under very cold water, ( this stops the Cocoyam leaves (Kontomire) or Spinach from cooking further and to keep it's green colour).
Method;
Place a saucepan on a medium heat. Add the chicken stock and bring it to the boil. (recipe for homemade Chicken stock is available on my blog). You can use any stock of your choosing or water.
Add the chopped onions , ginger and garlic and cook for 4 minutes
Add the chopped Okra, stir and cook for 2 minutes
Add the bicarbonate soda , stock cube, half a teaspoon of salt and mix well.
Add your preferred fish and cook for 5 minutes
Add your chopped blanched Spinach, stir and cook for 3 minutes.
Turn the heat off and leave to rest or 3 minutes before serving.
I enjoyed this on it's own, however try it with steamed rice , Banku (A Ghanaian steamed dumpling ball made from fermented corn and cassava), Akple ( made from milled sun dried corn) or Kenkey.
You can substitute the fish for Poultry and meat.
All photos and recipes are by the owner of this blog.
Subscribe to my YouTube page 'Ndudu by Fafa' for more recipes
In response to the high demand for my quick Okra soup, here is a recipe to tingle your taste buds.
Ingredients:
500g Chopped Okra
1 litre Chicken stock / Vegetable stock
2 medium sized onions
I teaspoon of coconut oil or vegetable oil
1 teaspoon of cumin
1 whole Habanero/ Scotch Bonnet Chilli
30g of peeled ginger
1 smoked chipotle chilli (optional)
1 large bag of fresh spinach
2 large diced sun-ripened tomatoes
1 teaspoon of Bicarbonate of Soda (optional )
Salt
The exciting thing about this dish is, you can create a variation with different flavours by using the following or combining them ( an indulgent act).
Choose;
Seafood medley ( Prawns, Crabs, mussels)
Mixed fish or Fish balls ( smoked fish, fresh fish, fried fish)
For a vegetarian option you can add Cauliflower and Aubergine.
Okra (Ladies Fingers, Bhindi, Fetri)
Method;
Blend together the ginger, 1 whole onion and cumin. Add a bit of water and blend to a silky smooth consistency.
In a saucepan on a medium heat add the oil till it's warm. Add the cumin and ginger mix and cook slowly for about 8 minutes or until you have a a thick paste. (The reason I slow cook the the mix is, the onion caramelises which lends it's sweetness to the dish. It's all about flavour remember)
Using another saucepan on a medium heat warm your preferred stock and add the chopped okra.
Add the bicarbonate of soda which activates the Okra's mucilage. This is optional, as some prefer the soup without it's slimy characteristic.
A chicken and vegetable mix Okra Soup
Cook for 2 minutes then add your cumin and ginger paste.
Cut your medium sized onions in two and slice sideways and add to the okra mix.
I used prawns and left over cooked meatballs for this recipe. I added the raw prawns (cooked for 2 minutes) and then added the meat balls.
Add the chipotle (for a smoky flavour) and salt to taste.
Cook for a further 3 minutes and turn the heat off.
Add the chopped tomatoes and spinach. Cover the soup to allow the spinach to wilt and the flavours to infuse for 5 minutes.
Okra soup with meat balls and prawns
Voila your Okra Soup is ready. Best eaten with Banku ( steamed corn and cassava dumpling , rice, yam)
Traditionally Palm oil is used for a rather earthy taste. When cooking with Palm oil it's best to use smoked fish or meat, for poultry and seafood it's best to use vegetable oil, coconut oil or unrefined Shea butter.
Okra soup cooked with Palm oil (Made by my Mum)
The perfect way of enjoying Banku and Okra soup.
Watch the full video on my Youtube page, Ndudu by Fafa. Click on the link below;
All photos and recipes are by the owner of this blog.
