Ofe Nsala Served With Cassava Fufu Or Semovita

Healthyeating-1-17 1 2015(Food For Prevention And Treatment Of Cold  And Cough)

THE food we eat can be a natural medicine or poison for the system. It can contribute to a healthy living or lead to ill health. Nutritious and good foods help one to look one’s best and be healthy. Our today’s recipe is simply Ofe nsala served with cassava fufu or semovita. This soup is also known as “white soup” because it is not prepared with palm oil which adds colour to most Nigerian soups. 

  Ofe nsala is one of Nigerian cuisines which is mostly consumed in the eastern part of Nigeria. It is rich in protein, vitamins C, E, potassium, and Omega-3 fatty acid. It has pepper, fish, dried utazi leaves and uda as the base ingredients. 

  The capsaicin in pepper adds more to the medicinal properties of ofe nsala. The presence of capsaicin in pepper and vitamin C makes this soup an ideal food for prevention and treatment of cold, cough and flu which are upper respiratory tract infections that mostly occur during this season of the year. Capsaicin helps to protect the heart by reducing cholesterol, triglycerides and platelet aggregation, which when in excess could result to heart disease. Capsaicin also helps to burn fat.  

  Consuming this nutritious food helps to boost the immune system to fight against infectious diseases and promote general body wellbeing. 

Ingredients              Quantities 

Cat fish                      1 medium size

Yam                           1 medium slice 

Chopped Utazi           2 tablespoon 

Crayfish (ground)      1 tablespoon

Uda                            1 small piece 

Dry pepper (ground)  1 tablespoon 

Fresh pepper              3 medium

Onion                         1 small size

Ogili (fermented 

locust beans)              1 wrap

Seasoning cubes         2

Salt                             To taste 

Method of preparation 

• Peel the yam and boil until soft, then pound to a smooth paste, using a mortar and pestle. (You can also use yam powder; boil some hot water, add the powder and stir continuously until you get a smooth paste, and set aside). 

• Place the catfish into a pot, pour enough water to cover it, add the chopped onions, seasoning cubes and salt to taste. Cook for about 10-15 minutes or until the fish is almost done.

• Add the pepper, crayfish, ogiri/iru and uda. 

• Add the yam paste bit by bit and leave the soup to cook until the paste is completely dissolved and the fish is well done. 

• Add the utazi leaves, taste for salt and simmer for 30 seconds. 

• Remove from fire and serve with cassava fufu or semovita.



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