4 Serves
110 Mins
12 g
16 g
9 g
Peel and boil the cocoyam until tender, then pound it into a smooth paste using a mortar and pestle.
Ingredients, vitamins, and health benefits
Cocoyam (thickener)
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Vitamin K
3 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
3 mg / 16 mgVitamin B5
0 mg / 5 mgVitamin B6
2 mg / 1.7 mgFolate
55 µg / 400 µgCalcium
243 mg / 1,300 mgIron
5 mg / 18 mgMagnesium
58 mg / 420 mgPhosphorus
155 mg / 1,250 mgPotassium
512 mg / 4,700 mgSodium
1140 mg / 2,300 mgZinc
1 mg / 11 mgCopper
0 mg / 0.9 mgManganese
1 mg / 2.3 mgSelenium
2 µg / 55 µgFiber
3 g / 28 gSugar
3 g / 50 gSaturated Fat
1 g / 20 gCholesterol
0 mg / 300 mgCaffeine
0 mgNet Carbs
13 gAlcohol
0 g
Heat the olive oil in a large pot over medium heat and sauté the chopped onions and minced garlic until fragrant.
Add the vegetable broth and the pounded cocoyam paste to the pot, stirring well to ensure the thickener is fully incorporated.
Simmer the mixture for 30 minutes to allow the flavors to meld and the soup to thicken properly.
Stir in the Oha leaves and season the soup with salt and black pepper to taste, cooking for an additional 10 minutes until the leaves are wilted.
Olive Oil
Onion
Minced Garlic
Vegetable Broth
Salt
Black Pepper
Oha leaves (Pterocarpus mildbraedii)
Vitamin A
479 µg / 900 µgVitamin C
66 mg / 90 mgVitamin E
1 mg / 15 mgVitamin K
3 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
3 mg / 16 mgVitamin B5
0 mg / 5 mgVitamin B6
2 mg / 1.7 mgFolate
55 µg / 400 µgCalcium
243 mg / 1,300 mgIron
5 mg / 18 mgMagnesium
58 mg / 420 mgPhosphorus
155 mg / 1,250 mgPotassium
512 mg / 4,700 mgSodium
Fiber
3 g / 28 gSugar
3 g / 50 gSaturated Fat
1 g / 20 gCholesterol
0 mg / 300 mgCaffeine
0 mgNet Carbs
14
g8
g16
g
RomanianZinc
1 mg / 11 mgCopper
0 mg / 0.9 mgManganese
1 mg / 2.3 mgSelenium
2 µg / 55 µgAlcohol
0 g