FOOD

How To Cook Ofe Ugba (Shredded Oil Bean Soup)

Published

7 months ago

May 25, 2024

How To Cook Ofe Ugba (Oil Bean Soup) | Fab.ng

Have you ever heard of Ofe Ugba? It’s a delicious soup originating from Imo and Abia states in Nigeria. If you’re a fan of okra soup, you’ll love this twist! Ofe Ugba is made by combining the familiar taste of okra soup with a unique ingredient – shredded oil beans. These oil beans add a savoury and nutty flavour to the dish.

Don’t be surprised if you hear someone call it Ofe Ukpaka instead. This literally translates to “Shredded Oil Bean Soup” and describes the dish perfectly. So the next thing we’d do is to get in deep on how to make this delicious Ofe Ugba.

Ingredients for Ofe Ugba

Here’s a breakdown of the ingredients you’ll need to make Ofe Ugba for 4 people:

Vegetables:
- 20 okra fingers (sliced or chopped depending on your preference)
- 1 cup of ugba (shelled oil beans)
- 1 onion (chopped)
- 1 handful of crayfish
- 1 bunch of garden egg leaves (or spinach if you can’t find garden egg leaves)
Protein:
- 2 pieces of dry fish (like catfish or mangala fish)
- 2 pieces of stockfish (dried cod fish)
- 1 smoked mackerel (smoked titus fish)
Flavorings:
- 2 tablespoons of palm oil
- Habanero pepper (amount depends on how spicy you like it)
- 1 piece of ogiri okpei (also called dawa dawa or iru, a fermented bean paste for added depth)
Seasoning:
- Salt to taste

Ofe Ugba: How To Cook Ofe Ugba (Oil Bean Soup) | Fab.ng

Some tips for using the ingredients

Feel free to adjust the recipe to your taste: Don’t worry about following the exact amount of every ingredient. This recipe is a guide, not a rule.
Make the ugba the star: No matter what else you add, be sure the flavour of the ugba comes through.
Choose your protein: we used only fish, but you can add any kind of meat you like (except chicken).
Pick your spice level: Add as much habanero pepper (or cayenne pepper) as you can handle for a spicy kick.
Leaf it to you: Use the amount of leafy greens you prefer. In Nigeria, garden egg leaves are common, but spinach works well too.
Oil is optional: Adjust the palm oil based on how rich you want the soup to be.

What you need to do before cooking Ofe Ugba:

Give everything a good wash: Make sure to rinse all the vegetables and fish carefully. Especially the dry fish and stockfish, since they might have dust or sand on them from being out in the market.
Soften the stockfish: Soak the stockfish in water for a few minutes, then scrub it with a brush to remove any dirt.
Prep the dry fish: Soak the dry fish in cool or warm water until it softens. Then take the time to clean it, remove any bones, and break it into pieces.
Shred the smoked fish: Break the smoked fish into small pieces, take out any bones, and rinse it clean.
Grind the crayfish and ogiri okpei: Use a mortar and pestle (or a food processor) to grind the crayfish and ogiri okpei together.
Prepare the okra: Cut the okra into pieces. For the best texture, it’s recommended to hand-cut the okra instead of blending it. Grating is an option, but chopping by hand is ideal.
Chop the aromatics: Simply slice the onion and pepper into small pieces. You can also grind the pepper if you prefer a smoother texture.
Chop the greens: Cut the garden egg leaves (or spinach) into bite-sized pieces.

Ofe Ugba: How To Cook Ofe Ugba (Oil Bean Soup) | Fab.ng

Step-by-step guide on how to cook Ofe Ugba

Simmer the stockfish: Put the stockfish in a pot with a small amount of water. Add more water only as needed because you want the final soup to have as little water as possible. You can use a pressure cooker to speed up this step and soften the stockfish quickly.
Flake the stockfish: Once the stockfish is soft, use a spoon to break it into small pieces.
Add flavour: Put in the dry fish, Ugba, crayfish, pepper, onions, ogiri okpei, smoked fish, and palm oil. Cover the pot and cook over high heat, stirring often to prevent burning.
Incorporate vegetables: After about 5 minutes, add the leafy greens and okra. Stir everything together and add more salt if needed. Remember, you want minimal water in the pot before adding the vegetables.
Finish cooking and preserve colour: Once the vegetables are cooked through, take the pot off the heat immediately and transfer the soup to another container. This helps keep the green vegetables bright and fresh.

Ofe Ugba is delicious on its own, but it’s traditionally served with a “swallow.” Different kinds of swallow you can use for this soup are eba, fufu, semo, pounded yam, and wheat.

For more articles on food, check here.

For a visual illustration of how to make the soup, watch this.

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FOOD

3 Delicious Recipes For Making Akidi (Black Beans)

Published

2 weeks ago

December 8, 2024

Adaeze Okechi

3 Delicious Recipes for Making Akidi (Black Beans) | fab.ng

Akidi (black beans) recipes are a cornerstone of Enugu State’s culinary heritage, enjoyed widely across Nigeria and Africa. This versatile legume, rich in protein, fibre, and essential vitamins, makes it a nutritious staple in many homes.

Originating from Enugu, akidi holds a special place in traditional dishes, offering robust flavour and health benefits.

If you’re looking to expand your cooking repertoire, these three delicious akidi (black beans) recipes will elevate your meals.

Whether you’re an experienced chef or a kitchen novice, each akidi (black beans) recipe provides a unique taste experience.

Embrace the richness of Enugu’s culture and impress your family with these flavourful and nutritious dishes featuring the beloved black beans.

Recipe 1: Classic Akidi Soup

Ingredients:

1 cup dried black beans (akidi)
1 large onion, chopped
2 scotch bonnet peppers, chopped
2 tablespoons palm oil
1 teaspoon dried crayfish
1 teaspoon salt
1/2 teaspoon black pepper
1 stock cube
Water

Instructions:

Soak the beans: Rinse the black beans and soak them in water overnight.
Cook the beans: Drain the soaked beans and add them to a pot with fresh water. Bring to a boil, then reduce heat and simmer until the beans are tender.
Sauté the aromatics: Heat the palm oil in a separate pot. Add the chopped onion and scotch bonnet peppers, and sauté until fragrant.
Combine the ingredients: Add the sautéed ingredients to the pot of cooked beans. Stir in the dried crayfish, salt, black pepper, and stock cube.
Simmer and serve: Simmer the soup for an additional 10-15 minutes, or until the flavours are well combined. Serve hot.

Recipe 2: Akidi with Spinach and Plantain

Ingredients:

1 cup cooked black beans (akidi)
1 bunch spinach, chopped
2 ripe plantains, sliced
1 onion, chopped
2 cloves garlic, minced
1 teaspoon ginger, grated
1 teaspoon curry powder
1/2 teaspoon turmeric powder
Salt to taste
Vegetable oil

Instructions:

Heat the vegetable oil in a pot. Add the onion, garlic, and ginger, and sauté until fragrant.
Add the spinach: Add the chopped spinach to the pot and stir until wilted.
Combine the ingredients: Add the cooked black beans, curry powder, and turmeric powder to the pot. Stir to combine.
Fry the plantains: In a separate pan, fry the plantain slices until golden brown.
Serve: Serve the akidi and spinach mixture with the fried plantains.

Recipe 3: Akidi with Smoked Fish and Vegetables

Ingredients:

1 cup cooked black beans (akidi)
1 smoked fish, crumbled
1 large onion, chopped
2 carrots, diced
1 green bell pepper, diced
1 teaspoon thyme
1/2 teaspoon black pepper
Salt to taste
Vegetable oil

Instructions:

Heat the vegetable oil in a pot. Add the onion, carrots, and bell pepper, and sauté until softened.
Add the beans and smoked fish: Add the cooked black beans and crumbled smoked fish to the pot. Stir to combine.
Season and simmer: Season with thyme, black pepper, and salt. Simmer for 10-15 minutes, or until the flavours are well-combined.
Serve: Serve the akidi with smoked fish and vegetables hot with rice, yam, or bread.

These three akidi (black beans) recipes are just a starting point. Feel free to experiment with different ingredients and flavours to create your own unique dishes.

Remember, the key to a delicious akidi dish is to use high-quality ingredients and to cook slowly to allow the flavours to develop.

Whether you’re a seasoned cook or a novice in the kitchen, these akidi (black beans) recipes are a great way to enjoy this nutritious and flavourful legume.

For more articles on food recipes, visit here.

FOOD

5 Health Benefits Of Cooking With Garlic

Published

2 weeks ago

December 7, 2024

Adaeze Okechi

5 Health Benefits of Cooking With Garlic | fab.ng

Garlic is more than just a flavour enhancer; it offers numerous health benefits that have been celebrated for centuries. Incorporating garlic into your meals not only enriches the taste but also boosts your overall well-being.

Let’s explore five key health benefits of garlic, emphasising why this simple ingredient deserves a spot in your kitchen.

1. Boosts Heart Health

Garlic is renowned for its heart-protective properties. It helps lower blood pressure and reduces cholesterol levels, which are crucial factors in maintaining cardiovascular health.

Allicin, a compound found in garlic, relaxes blood vessels, improving blood flow and reducing the risk of heart disease.

Regular consumption of garlic may also prevent artery hardening, a condition known as atherosclerosis. Clearly, one of the primary health benefits of garlic is its contribution to a healthy heart.

2. Strengthens the Immune System

Garlic acts as a powerful immune booster. Its antibacterial, antiviral, and antifungal properties help the body fend off infections. Rich in antioxidants, garlic combats free radicals that can damage cells and contribute to illness.

Cooking with garlic regularly can support your immune system, making it more resilient against common colds and flu. This vital health benefit of garlic makes it a natural defence mechanism.

3. Improves Digestive Health

Garlic promotes healthy digestion by stimulating the production of digestive enzymes. Its antimicrobial properties can help balance gut flora, reducing harmful bacteria and promoting beneficial ones.

Additionally, garlic may reduce inflammation in the gut, alleviating symptoms of conditions like irritable bowel syndrome (IBS).

Including garlic in your diet can improve overall digestive function, emphasising another essential health benefit of garlic.

4. Enhances Bone Health

Surprisingly, garlic may also support strong bones. It contains minerals like calcium, manganese, and selenium, which are vital for bone density and strength.

Some studies suggest that garlic consumption can increase estrogen levels in women, potentially reducing the risk of osteoporosis.

This lesser-known health benefit of garlic highlights its role beyond the kitchen, contributing to long-term skeletal health.

5. Supports Detoxification

Garlic aids the body’s natural detoxification process by activating liver enzymes that help eliminate toxins. Its sulfur compounds enhance liver function, enabling the body to flush out heavy metals and harmful substances more efficiently.

Regularly cooking with garlic can provide a natural cleanse, supporting overall vitality. This detoxifying health benefit of garlic underscores its importance for maintaining internal balance.

Incorporating Garlic into Your Diet

Maximise these health benefits by adding garlic to soups, stir-fries, and sauces. Crush or chop it and let it sit for a few minutes before cooking to enhance its beneficial compounds.

Remember, the health benefits of garlic are most potent when it’s used fresh and minimally cooked.

Cooking with garlic not only elevates your culinary creations but also offers significant health advantages. Embrace this versatile ingredient and enjoy the multiple health benefits of garlic with every meal.

Would you like more articles or additional tips? Check here.

FOOD

How To Make Crispy Plantain Chips At Home

Published

3 weeks ago

December 1, 2024

Adaeze Okechi

Do you want to learn how to make plantain chips with the best recipe? Well, plantain chips are a popular snack in many parts of the world, especially in Africa and the Caribbean.

They are crispy and savoury and can be enjoyed on their own or with a variety of dips. Making plantain chips at home is a fun and easy process that allows you to control the ingredients and customise the flavour.

Now, if your answer to the first question above is “yes,” read on to learn how to make the best crispy plantain chips at home.

Ingredients for Plantain Chips Recipe

Ripe plantains
Vegetable oil for frying
Salt (to taste)
Optional seasonings: paprika, cayenne pepper, garlic powder, onion powder

Equipment Needed for Plantain Chips Recipe

Large pot or deep fryer
Cutting board
Knife
Paper towels

Recipe for Making Crispy Plantain Chips at Home

1. Prepare the Plantains:

Peel the ripe plantains. Ripe plantains have a yellow or brownish-yellow colour and are slightly soft.
Cut the plantains into thin, even slices. Aim for slices that are about 1/8 inch thick.

2. Soak the Plantain Slices:

To prevent the plantain slices from turning brown, soak them in a bowl of cold water with a splash of lemon juice or vinegar. This will help to neutralise the enzymes that cause browning.

3. Dry the Plantain Slices:

Remove the plantain slices from the water and pat them dry with paper towels.

4. Heat the Oil:

Heat the vegetable oil in a large pot or deep fryer to 350°F (175°C). You can test the oil temperature by dropping a small piece of plantain into the oil. If it sizzles immediately, the oil is ready.

5. Fry the Plantain Slices:

Working in small batches, carefully add the plantain slices to the hot oil. Fry them until they are golden brown and crispy. This should take about 2-3 minutes per batch.

6. Drain the Plantain Chips:

Remove the fried plantain chips from the oil using a slotted spoon and transfer them to a paper towel-lined plate to drain off excess oil.

7. Season the Plantain Chips:

While the plantain chips are still warm, sprinkle them with salt and any other desired seasonings.

8. Cool and Serve:

Let the plantain chips cool completely before storing them in an airtight container.

Tips for the Perfect Plantain Chips Recipe

Oil Temperature: Maintaining the correct oil temperature is crucial for achieving crispy plantain chips. If the oil is too hot, the chips will burn; if it’s too cold, they will be greasy.
Plantain Ripeness: Use ripe plantains for the best flavour and texture. Underripe plantains will be too hard and difficult to fry.
Drying the Plantain Slices: Make sure the plantain slices are completely dry before frying. Excess moisture can cause the oil to splatter and the chips to become soggy.
Batch Size: Fry the plantain chips in small batches to avoid overcrowding the pot and ensure even cooking.
Seasoning: Experiment with different seasonings to create unique flavours. Some popular options include chilli powder, cumin, and curry powder.

By following these simple steps and tips, you can easily make delicious and crispy plantain chips at home. This plantain chips recipe is a great way to enjoy a healthy and satisfying snack.

Click here to find more recipes to try.