Ila Asepo Recipe

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

Equipment:

• Large pot

• Wooden spoon

• Cutting board

• Sharp knife

• Blender or food processor

Ingredients:

• 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

Instructions:

1. 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.

2. Reduce the heat to low and let it simmer for about 30-40 minutes or until the meat is tender.

3. Add the chopped okra to the pot and let it cook for about 10-15 minutes.

4. In a blender or food processor, puree the can of diced tomatoes until smooth.

5. In another pan, heat the palm oil and sauté the tomato puree for about 5-7 minutes.

6. Add the cooked meat and okra to the pan with the tomato puree.

7. Add 2 cups of water, dried thyme, maggi cubes, crayfish powder, locust beans, ground ginger, and ground cumin to the pan. Stir well.

8. Cook over medium heat, stirring occasionally, for about 15-20 minutes.

9. 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:

• Beef or goat meat: Click to Buy

• Red pepper flakes: Click to Buy

• Palm oil: Click to Buy

• Can of diced tomatoes: Click to Buy

• Maggi cubes: Click to Buy

• Crayfish powder: Click to Buy

• Locust beans: Click to Buy

• Dried thyme: Click to Buy