West African Okra Soup with Fufu Recipe

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Ingredients

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Nutrition

3119

Calories

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Ingredients:

Serving

okra soup
20 oz of okra, cut and defrosted
1/2 lb beef steak , cut into pieces
1 tsp garlic powder
1/2 of onion, chopped
1/2 tsp salt, table to taste
6 cups water
1/8 cup canola oil (palm oil is traditional but fatty)
1 bouillion chicken stock cube about 10g each, maggi, knorr or other brand
3 tbsp 6 to 8 dashes of maggi seasoning sauce
1 dash of red pepper to taste
fufu
3 cups farina or yam (like potatoes) or garri (cassava grain) flour
6 cups water

Directions:

Season beef with onion, garlic, & salt in 4-6 quart pot
Add water. Bring to a boil and then cook on medium heat for 40 minutes.
Add oil, maggi cubes, maggi seasoning sauce, red pepper. Boil on medium heat about 12 minutes.
Stir in okra and boil on medium heat about 10 minutes. The okra soup is finished!
Make the Fufu: Boil water then reduce heat and stir in farina (or yam or garri) flour.
Stir constantly 2 minutes adding water as needed. Should look like stiff mashed potatoes.
Scoop onto a wet plate with wet wooden spoon.
Shape into a big ball for each person. For kids, roll into lots of 1 inch sized balls so they can dip it in their soup and swallow it easily.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	3118.95 Kcal (13058 kJ)
Calories from fat	853.86 Kcal
		% Daily Value*
Total Fat	94.87g	146%
Cholesterol	160.99mg	54%
Sodium	1611.01mg	67%
Potassium	2838.03mg	60%
Total Carbs	458.76g	153%
Sugars	7.94g	32%
Dietary Fiber	28.95g	116%
Protein	109.05g	218%
Vitamin C	134.6mg	224%
Iron	21mg	116%
Calcium	866.3mg	87%

Amount Per 100 g
Calories	72.54 Kcal (304 kJ)
Calories from fat	19.86 Kcal
		% Daily Value*
Total Fat	2.21g	146%
Cholesterol	3.74mg	54%
Sodium	37.47mg	67%
Potassium	66mg	60%
Total Carbs	10.67g	153%
Sugars	0.18g	32%
Dietary Fiber	0.67g	116%
Protein	2.54g	218%
Vitamin C	3.1mg	224%
Iron	0.5mg	116%
Calcium	20.1mg	87%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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