Updated: Apr 19
Ila asepo, also known as okra soup, is a popular Nigerian dish made with okra and other flavorful ingredients. Here's a detailed recipe for ila asepo that's easy to follow and includes calorie intake, healthy alternatives, and Amazon links for ingredients and equipment:
Calories per serving: 250-300
Blender or food processor
1 pound of beef or goat meat
1 onion, chopped
2 garlic cloves, minced
1 tablespoon of red pepper flakes
Salt and pepper to taste
1/2 pound of chopped okra
2 tablespoons of palm oil
1 can of diced tomatoes (14.5 oz)
2 cups of water
1 teaspoon of dried thyme
2 maggi cubes or bouillon cubes
1 teaspoon of crayfish powder
1 teaspoon of locust beans (iru)
1 teaspoon of ground ginger
1 teaspoon of ground cumin
In a pot, add the beef or goat meat, chopped onions, minced garlic, red pepper flakes, salt, and pepper. Add water and bring to a boil.
Reduce the heat to low and let it simmer for about 30-40 minutes or until the meat is tender.
Add the chopped okra to the pot and let it cook for about 10-15 minutes.
In a blender or food processor, puree the can of diced tomatoes until smooth.
In another pan, heat the palm oil and sauté the tomato puree for about 5-7 minutes.
Add the cooked meat and okra to the pan with the tomato puree.
Add 2 cups of water, dried thyme, maggi cubes, crayfish powder, locust beans, ground ginger, and ground cumin to the pan. Stir well.
Cook over medium heat, stirring occasionally, for about 15-20 minutes.
Serve hot with a side of fufu or eba.
Healthy ingredient alternatives:
Use lean cuts of meat like skinless chicken breast or turkey instead of beef or goat meat for a lower fat option.
Use vegetable oil instead of palm oil for a healthier oil option.
Add a variety of colorful vegetables like bell peppers, carrots, and green beans for added fiber and nutrients.
Amazon links for ingredients and equipment: