In the heart of Eastern Nigeria, a pot of Oha soup simmers gently over the fire, its rich aroma filling the air with promises of a comforting, delicious meal.
This traditional soup, made from the tender Oha leaves (often called African Rosewood), has been a symbol of warmth and hospitality for generations.
Passed down from mothers to daughters, Oha soup carries with it not just the secrets of taste but also stories of culture, identity, and health.
The Soul of Oha Soup
Oha soup is more than just food; it is a celebration of heritage. Its preparation is as sacred as the bonds it creates at the dinner table.
The soup’s earthy flavours are crafted from ingredients native to the region, creating a culinary experience deeply rooted in Igbo culture.
To prepare a pot of Oha soup, you will need the following ingredients:
Oha leaves: The star of the dish is tender and mildly flavoured. Oh, the leaves are plucked fresh.
Cocoyam (Ede): Used as a thickener, this root crop adds a smooth, creamy texture to the soup.
Palm oil: Deep and richly red, palm oil adds vibrant colour and depth to the dish.
Meat (goat, beef, or chicken): A mix of proteins enhances the flavour of the soup.
Stockfish and dry fish: These introduce a smoky, savoury taste that balances the freshness of the leaves.
Ogiri Igbo (fermented oil seed): This is a key ingredient that provides a unique, pungent taste.
Seasoning cubes, crayfish, and pepper: These complete the flavour profile, giving the soup its characteristic taste.
Preparation Steps:
- Boil the Meat: In a large pot, boil your meat of choice (goat, beef, or chicken) along with stockfish and dry fish. Season with salt, onions, and seasoning cubes. Once the meat is tender, set it aside.
- Prepare the Cocoyam Paste: Peel and boil the cocoyam until it’s soft. Pound or blend it into a smooth paste, which will act as the thickener for the soup.
- Simmer the Soup: Add palm oil to the pot of meat and stock, allowing the oil to mix with the broth. Then, add the cocoyam paste, stirring it into the soup until it dissolves completely, thickening the mixture.
- Add Seasoning and Ogiri: Once the soup begins to thicken, add crayfish, pepper, and the fermented ogiri. Let the flavours meld together as the soup continues to simmer.
- Introduce Oha Leaves: Finally, tear the Oha leaves by hand (never cut with a knife to preserve their tenderness) and add them to the pot. Allow the leaves to cook for just a few minutes before removing the pot from the heat to avoid overcooking the delicate leaves.
- Serve and Enjoy: Oha soup is typically enjoyed with pounded yam, fufu, or garri. Its rich, flavorful broth pairs perfectly with these traditional starches, creating a meal that is both hearty and satisfying.
Health Benefits of Oha Soup
Oha soup is not only loved for its taste but also the wealth of nutrients it provides. The combination of ingredients gives the soup several health benefits:
- Rich in Fiber: Oha leaves, along with the cocoyam used in the soup, are excellent sources of dietary fibre. This helps in maintaining digestive health and preventing constipation.
- High in Protein: With the inclusion of goat meat, chicken, or beef, along with stockfish and dry fish, Oha soup is packed with protein, which is essential for muscle repair, growth, and overall health.
- Boosts Heart Health: The palm oil used in the soup, when consumed in moderation, contains healthy fats that support cardiovascular health. It is also rich in vitamin E, a powerful antioxidant that helps protect the heart.
- Good Source of Iron: The soup’s combination of green leaves, meat, and fish provides a significant amount of iron, which is vital for red blood cell production and preventing anaemia.
- Rich in Vitamins and Minerals: Oha leaves are loaded with essential vitamins and minerals like vitamin C, calcium, potassium, and magnesium, all of which contribute to overall health by supporting the immune system, bone strength, and electrolyte balance.
A Meal of Comfort and Connection
Eating Oha soup is an experience that goes beyond the palate. It’s a dish that brings families together, a comfort food that has graced both simple and celebratory tables.
Whether you’re seeking a hearty meal after a long day or a way to connect with your cultural roots, Oha soup is a perfect choice nourishing both body and soul.
Try to prepare one this weekend.