How to make a tasty keto-friendly okro Soup

Okro soup is one of the most popular ‘draw soups’ (because of its slimy nature) enjoyed in almost every part of Nigeria. Okro is also globally known as lady fingers and is rich in protein. Okra soup alone contains about 105 calories  per serving and also high in fiber content.

Okra soup is keto-compliant by standard and can be enjoyed as a meal or with any keto-compliant choice of ‘swallow’.

Ingredients

  • 400 g Okro (nicely chopped)
  • 500g stockfish
  • 250g Fresh Shrimp
  • 3 Yellow Chillis ( or 1 Scotch Bonnet)
  • 2 Red Bell Peppers (Tatashe)
  • 1 cup fresh rayfish
  • 3 cups Pumpkin Leaves (Ugu)/Spinach, nicely chopped
  • Salt to taste
  • Iru
  • 2 spoons ogbono
  • 1 cup palm oil




Instructions

  1. Blend the crayfish and peppers together and set aside
  2. Season and boil the meat until tender
  3. Add 3 more cups of water and bring to boil
  4. Add palmoil, okro, blended pepper and crayfish and boil for 5 minutes
  5. Add the ogbono and iru and stir the pot together
  6. Add the chopped  ugu or spinach
  7. Leave uncovered to simmer for 2 more minutes and your food is ready!
Comments (2)
  • If the objective of keto is high fat, why consider oil-less keto? Shouldn’t we embrace & celebrate that the palm oil makes it a healthy keto dish? Great work by the way!

    Would you consider ogbono soup & ayamase keto-friendly? Keto loves seeds and ogbono is seeds! what about promoting fatty meats like cow skin, cow foot, oxtail to bring more traditional dishes in the keto (& paleo) fold? Also walkie-talkie soup and (the never mentioned) bone broth should be discussed more. The health benefits of iru and various edible seeds in traditional dishes should be highlighted

    • Hi Kwaku,

      Thank you for your observation! I see what you mean, but the objective of this post is to show that the same way we can cook with coconut oil or butter, we can also cook soup with palm oil or beef tallow. It’s more of a substitution for palm oil, not a degradation. What I’m really trying to achieve from this post is to show that keto diets are not at as restrictive as they are perceived to be. There are so many ways to cook keto meals while substituting compliant ingredients.

      Ogbono seeds contain 15g of carbs per 100g and 67g of fat per 100g so yes, I would consider them keto friendly, in small quantities at the beginning of the diet and in large quantities when the weight goal has been reached. I love bone broth, but I’ve actually never heard of walkie talkie soup – can you please shed some more light?

      Thanks!

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