White Soup, locally known as Ofe Nsala among the Igbo people of Nigeria, is a dish that stirs up memories of tradition, culture, and wellness.
Unlike other soups packed with vibrant colours, White Soup is uniquely pale and delicate yet filled with deep savoury flavours.
Its appearance might deceive the unfamiliar, but its taste is unforgettable, making it a culinary staple in many Nigerian households, especially in the southeastern region.
The origins of White Soup traces back to riverside communities where fresh fish was abundant.
In these communities, the lack of oil in the soup was not due to scarcity but rather a deliberate choice to create something distinct.
The soup was initially prepared for nursing mothers, newlyweds, and the elderly, primarily because of its perceived medicinal and nourishing properties.
The purity of the ingredients, free from the heaviness of palm oil, made it easy to digest while providing warmth and comfort.
In Igbo folklore, it’s said that White Soup holds the power of rejuvenation.
Many believe it aids in recovery after childbirth or illness due to its wholesome ingredients.
The soup is also linked with celebration serving as a dish of honor at special events.
As the years passed, the soup evolved, but it has never lost its symbolic ties to well-being and cultural identity.
How to Prepare White Soup
Ingredients:
Catfish (or any fresh fish of choice)
Goat meat (optional for a richer base)
Ground crayfish
Utazi leaves (for a mildly bitter undertone)
Yam or yam flour (used as a thickener)
Ground uziza seeds (for a peppery kick)
Seasoning cubes or powder
Salt and pepper to taste
Water
- Prepare the Base: Start by washing and seasoning your fish and meat (if using) with salt and seasoning cubes. In a large pot, add enough water to cover the fish/meat and bring to a boil until tender. Be careful with the fish to ensure it stays intact during cooking.
- Thicken with Yam: If using fresh yam, peel and cut it into chunks. Boil the yam until soft, then pound it into a smooth paste using a mortar and pestle. Alternatively, mix yam flour with warm water to form a smooth, thick paste.
- Flavor the Soup: Once the fish and meat are tender, add ground crayfish and ground uziza seeds into the broth for that authentic flavour. Stir in your yam paste or yam flour mixture gradually to thicken the soup.
- Add the Utazi: Chop the utazi leaves finely and add them to the soup. Utazi adds a subtly bitter flavour, which balances the richness of the fish and crayfish. Let the soup simmer for another 5 minutes to absorb the flavours.
- Serve Hot: Your White Soup is now ready! Serve it with pounded yam, fufu, or any preferred side.
The Health Benefits of White Soup
White Soup is not just a treat for the palate; it’s also rich in nutrients that promote overall well-being. Here are some of its notable health benefits:
- High Protein Content: The fish and goat meat used in White Soup are excellent sources of protein, essential for muscle growth and tissue repair. Protein also supports the immune system and helps maintain overall health.
- Good Source of Omega-3 Fatty Acids: When prepared with fresh fish like catfish, White Soup provides omega-3 fatty acids, which are beneficial for heart health, brain function, and reducing inflammation in the body.
- Rich in Antioxidants: Utazi leaves are packed with antioxidants that help the body fight off free radicals, which can damage cells and lead to chronic diseases. These antioxidants also have anti-inflammatory properties, promoting better digestion.
- Supports Digestion: The soup is light, making it easy on the stomach. It’s often recommended for people recovering from illness, surgery, or childbirth due to its digestibility and nutrient density. The bitter leaves and spices in the soup also aid in stimulating appetite and promoting better digestive health.
- Low in Fat: Since the soup doesn’t use palm oil, it’s a lower-fat alternative compared to many other Nigerian soups. This makes it an ideal option for those seeking to reduce their fat intake while still enjoying a flavorful, nutritious meal.
A Dish Rooted in Culture and Wellness
Beyond its tantalizing flavours, White Soup offers a glimpse into the culinary history of Nigeria.
It’s a dish that celebrates both simplicity and richness, blending nutritious ingredients to create something deeply restorative.
Whether enjoyed during special occasions or as a daily meal, White Soup remains a timeless favourite, a bridge between tradition and wellness that continues to warm hearts and nourish bodies.
Try to prepare white soup one of these days.