Nsala soup
Nsala soup ⓘ , also known as white soup, and called ofe nsala by the Igbo people,[1] is a delicacy that originates from the eastern part of
Nsala Soup | |
| Place of origin | Southeast Nigeria (Igboland) |
|---|---|
| Region or state | South East |
| Serving temperature | Warm |
| Main ingredients |
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| Ingredients generally used |
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Nigeria.[2] A major ingredient is catfish, which gives the soup a unique taste. It also contains small pieces of yam or cocoyam with utazi leaves. Nsala is similar to Afia Efere, which is common among the Efik ethnic group.[3]
The name white soup is used because palm oil is not used in its preparation, unlike other traditional soups. The method of preparation without palm oil gives it a light, creamy appearance, while yam is used as a natural thickener.[4]
Recipe
The soup is flavoured with ogiri or iru, utazi, crayfish, yam, salt, seasoning, stock fish and dry fish. The soup is served with pounded yam, eba, semolina, semovita or any kind of morsel alongside water or preferred drink.[5]
The major ingredients of this soup are yam and catfish. Catfish is an essential requirement; sometimes other meats are also included including goat, chicken, and tripe.[6]
Health benefits
Nsala is rich in nutrients, including vitamin C, protein, omega-3 fatty acids, selenium, phosphorus, carbohydrates, fiber, potassium, vitamin B12, and essential amino acids.[7] It helps fight colds, and the uziza seeds used in its preparation contain antioxidants that help protect the body against cancer and support heart health.[8]
This soup also serves as a cultural cleansing meal for women after childbirth.[9] It is prepared with negro pepper, which is believed to aid internal cleansing.[10] Negro pepper is traditionally used for its medicinal properties, particularly in treating stomach and respiratory disorders.[11]
See also
References
- ^ "How to Make Ofe Nsala (White Soup)". The Guardian. Lagos, Nigeria. 2021-03-28. Retrieved 2023-11-10.
- ^ "Nsala Soup: All You Need to Know About White Soup - OneTouch.ng". 2023-09-29. Retrieved 2026-05-06.
- ^ "Tasty African Traditional Delicacies". Retrieved 28 January 2016.
- ^ "Authentic Ofe Nsala (White Soup) Recipe – Light, Comforting & Flavorful | Joyful Cook". Retrieved 2026-05-06.
- ^ "Preparation of Nsala Soup". Retrieved 28 January 2016.
- ^ "How to Cook Nsala Soup". Retrieved 3 January 2023.
- ^ Nwokolo, Collins (2021-09-22). "8 Accurate Health Benefits of Nsala Soup". Health Guide NG. Retrieved 2026-05-06.
- ^ Adesina .O (Teekay) (2023-06-30). "What are the Health Benefits of Uziza Seeds". PIECE — WITHIN NIGERIA. Retrieved 2026-05-06.
- ^ Osewezina, Williams (2023-03-28). "Real White Soup [Nsala] Ingredients, Spices | Health Benefits". So Healthy. Retrieved 2026-05-06.
- ^ Adetunji, Ademola Tokunbo (2020). "Assessment of Negro pepper (Xylopia aethiopica) Fruit extracts as Corrosion Inhibitors for Mild Steel". researchgate.net. Retrieved May 6, 2026.
- ^ David, Samuel (2023-09-28). "Uda Seed (Negro Pepper): 12 Health Benefits, Uses & Side Effects". PIECE — WITHIN NIGERIA. Retrieved 2026-05-06.