Gambian Okra Soup: The Dish That Brought My Family Together

fish or meat

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu offers a plant-based option while canned tuna is budget-friendly.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil is healthier while sunflower oil is often less expensive.

chicken broth

🥗Healthier: homemade vegetable broth

💰Cheaper: water with seasoning

Homemade broth is healthier and water with seasoning is cost-effective.

bay leaves

🥗Healthier: dried thyme

💰Cheaper: oregano

Dried thyme adds flavor while oregano is usually more affordable.

In a small pot boil the mackerel fish with 1 teaspoon of salt and enough water to cover it. Once cooked, remove from heat and debone the fish once cooled and set aside.

In a medium pot, add the goat meat, chopped onion, 1 teaspoon of salt, 1 teaspoon of chili powder, and a jumbo cube. Cover the pot and steam for 10 minutes until cooked through. Add some water if required. Remove from heat after 10 minutes.

While the meat is steaming, prepare the okra by finely chopping or blending it. Add the chopped/blended okra to a large pot. Add 1000ml of water and cook on low heat for 15 minutes.

Chop the spring onions into chunks and blend them with the scotch bonnets and locust beans powder and salted dried fish to a paste.

After 15 minutes, add the salted dried fish head and garden eggs to the okra. Add the locust beans and spring onion mixture. Cook for about 5 minutes.

Add 300ml of palm oil and cook for 15 minutes. After 15 minutes, add the steamed goat meat and some scotch bonnets. Mix thoroughly. Add the cooked and deboned mackerel fish and the deboned smoked catfish. Stir everything together and let it cook for about 10 minutes.

Add the final jumbo cube for flavor and adjust the seasoning with salt to taste.

Serve hot with rice, fufu, or your favorite side.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary