Soup & Stew - Weight Loss Cookbook · Vegetable Stews (Efo Riro, Bitter Leaf, Ugwu, etc) The...

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SOUP & STEW

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The Niger ian Weight Loss Cookbook

SOUP & STEWWEIGHT LOSS COOKBOOK

Our Nigerian delicacy is not complete without soups and stew. This is because

soups and stew are important to our daily meals.

When you are on a weight loss journey, you need to eat stew in a way that will

help you lose weight and burn off fat.

Luckily, most of our stews are made with fat burning ingredient.

If you follow it the way I teach you in this cookbook, you will be able to prepare

and eat your soup and stew of choice as part of a healthy fat burning diet.

INGREDIENT

Ÿ 7 Large Tomatoes

Ÿ 6 large bell pepper (also called Tatashe

Ÿ 1-3 scotch bonnet pepper (atarodo)

Ÿ 2 Onions (Big)

PREPARATION:

Ÿ Wash all your ingredients, cut it into medium pieces and then

put in a pot.

Ÿ Add 1 cup of water to it and cover it with a lid and allow it to boil

on medium heat.

Ÿ After 15 minutes of boiling, sieve the water out and then put

the entire mixture into a blender and blend until it becomes a a

paste.

Ÿ Then store in the fridge/freezer to use in the future.

Ÿ This sauce is the “puree” you will use to make many of your

other stews and soup recipes in this section.

NIGERIAN PUREE SAUCE



Prep Time: 30 Minutes Calories: 89 Calories Serves: 6

HOW TO PREPARE STEW

Beef Stew

Goat Stew

Chicken Stew

Goat Stew

Turkey Stew

Dried Fish Stew

Vegetable Stews (Efo Riro, Bitter Leaf, Ugwu, etc)



As you know, we have so many different type of Nigerian

Stew.

The common ones are:

You can tell from the different types of stew that the

name you call your stew is based on what type of animal

protein source you used in preparing it.

This means you can add:

1. Beef

2. Goat Meat

3. Dried & Smoked Fish

4. Fresh Fish

5. Pork

6. Gizzard

7. Bush Meat

8. Turkey

9. Crayfish

10. Snails

11. Chicken (peel the skin off)

So I’ll show you how to prepare soup without oil

that is tasty and delicious and you can add your

choice of animal protein to it in a healthy way.

There is a lot of natural oil in the ingredients you

will use which will ensure that you don’t need to

add extra oil into your soup and stew.

INGREDIENT

Ÿ 3 cups of Nigerian sauce (as shown above)

Ÿ Medium sized beef (or any other protein source from above)

Ÿ Salt And seasoning to taste.

Ÿ Curry powder

PREPARATION

Ÿ Remove the fatty side of your beef. For chicken, remove the skin.

Ÿ Wash your meat/chicken and season it

Ÿ Put your meat/chicken it in a pot and cook for 25 - 30 minutes until it is

tender.

Ÿ Separate the cooked beef/chicken from the left over water (stock) and

save the stock water in a bowl.

Ÿ Put 3 cups of Nigerian sauce into a pot and add your stock water.

Ÿ Cook for 10-15 minutes, then add your beef or chicken, add your salt

and seasoning and curry powder as desired.

Ÿ Stir and taste, then allow to simmer for 10 minutes. Serve with local

brown rice, or other favourite soup as desired.

HEALTHY NIGERIAN STEW



Prep Time: 30 Minutes Calories: 230 Calories (APPROX) Serves: 5

INGREDIENT

Ÿ 1 Tilapia or Mackerel (cleaned, guts removed and cut)

Ÿ 1 teaspoon of pepper (grounded)

Ÿ 1 tablespoon of dried scent or basil leaf (efinrin)

Ÿ Sliced fresh ginger (1 tablespoon)

Ÿ 1 medium sized onion (chopped)

Ÿ salt & seasoning (1 cube maggi)

Ÿ 3 cups of water.

PREPARATION

Ÿ Put all the ingredients (except the tilapia fish) into a pot and

add the 3 cups of water. Place the pot on medium heat and

allow to boil.

Ÿ Then add the fish into the boiling mixture, and then cover and

allow it to simmer for 12 – 15 minutes.

Ÿ Serve and enjoy.

TILAPIA/MACKEREL SOUPPrep Time: 25 minutes Calories: 235 calories (APPROX) Serves: 1



NOTE: You can eat this on it’s own and

enjoy the freshness and deliciousness of

this soup.

INGREDIENT

Ÿ 1 medium sized cat fish

Ÿ 4 – 5 cups of waters

Ÿ 3 table spoon of dry ground pepper

Ÿ 2 table spoon ground crayfish

Ÿ 2 – 3 spoon of pepper soup mix

Ÿ 1 cup of scent leaves (optional)

Ÿ Salt to state

PREPARATION

Ÿ Cut the catfish into three pieces and wash thoroughly until

clean.

Ÿ Put in a pot of water. Add salt, Maggi, Onion and pepper soup

mix and boil for 15 minutes.

Ÿ Sprinkle the scent leaves and allow to cook for another 10

minutes.

Ÿ Bring down from the cooker. Serve & enjoy.

CAT FISH PEPPER SOUPPrep Time: 30 minutes Calories: 136 Per serving (APPROX) Serves: 2



INGREDIENT

Ÿ 1 Catfish (gut removed, cleaned and cut)

Ÿ 3 cups of Nigerian Puree Sauce)

Ÿ 1 teaspoon of black pepper

Ÿ 1 medium ginger (grated)

Ÿ ½ teaspoon of thyme

Ÿ salt and seasoning

PREPARATION

Ÿ Season your catfish with salt and pepper and leave in a bowl to

the side.

Ÿ Put a pot on medium heat on the cooker and add all our

ingredients (including the fish) into the pot.

Ÿ Pour 3 cups of water into the pot and allow to cook all through

for 15-20 minutes.

Ÿ Serve and enjoy!

CAT FISH STEW



Prep Time: 35 Minutes Calories: 145 calories (APPROX) Serves: 5

INGREDIENT

Ÿ 2 cups of Nigerian Puree Sauce

Ÿ 5-10 cups chopped spinach (Green, Kale, African Spinach, Ugu)

Ÿ 1 tablespoon locust beans (iru)

Ÿ 2 mackerel (Titus) fish (guts removed and cleaned)

Ÿ 1 grated red bell pepper

PREPARATION

Ÿ Put a large pot on medium heat. Add your Nigerian sauce,

locust beans, mackerel, and salt. Allow to cook for 15 minutes.

Ÿ Remove the fish from the sauce and put to the side. Then add

your grated bell pepper and the chopped vegetable, allow to

cook for 5 minutes.

Ÿ Put the fish back into the pot mixture, allow to cook for another

1 minute, then uncover pot and remove from heat.

VEGETABLE STEW (EFO RIRO)



Prep Time: 40 Minutes Calories: 265 Calories (Per serving APPROX)

Serves: 4

INGREDIENT

Ÿ 3 cups of chopped Okro

Ÿ 2 tablespoon grounded crayfish

Ÿ 1 cup of Nigerian sauce

Ÿ 1 medium Titus/croaker/mackerel fish (gut removed and cleaned)

Ÿ shrimps or small cut boiled beef

Ÿ 2 cups of chopped Ugu/spinach/kale

Ÿ salt and seasoning

Ÿ 3 cups of water

PREPARATION

Ÿ Put your Nigerian sauce into a pot and add 3 cups of water on

medium heat.

Ÿ Add grounded crayfish and Titus/Croaker fish and some salt and

allow to boil for 15 minutes.

Ÿ Add in your chopped Okra, The Ugu and stir together. Add your

shrimps or small cut beef and taste and add some more seasoning if

required.

Ÿ Allow to simmer for 5 minutes and then serve.

OKRO SOUPPrep Time: 25 Minutes Calories: 196 Calories (APPROX) Serves: 4



INGREDIENT

Ÿ 1 cup of ewedu leaf ( Jute)

Ÿ 1 wrap of locust beans (iru)

Ÿ 1 cup of water

Ÿ Potash (Kaun) – Optional

Ÿ Pinch of Salt

PREPARATION

Ÿ Pluck the jute leaves from the stems and wash in water.

Ÿ Chop into small pieces using a chopping board. Put water (one

cup) in a pot and bring to boil.

Ÿ Pour the chopped Ewedu into the boiling water. Ad the locust

beans and potash (optional) and cover the pot.

Ÿ Let this boil for 7 – 10 minutes, then add salt to taste.

Ÿ Allow to cook for another 5 minutes and bring down and serve

with fat burning swallow (See Swallows Cook Book)

EWEDU SOUP (JUTE)Prep Time: 25 Minutes Calories: 180 Calories (APPROX) Serves: 1



INGREDIENT

Ÿ 4 cups of diced goat meat (washed)

Ÿ 2 chopped scotch bonnet pepper (atarodo)

Ÿ 1 tablespoon fresh scent or basil leaf

Ÿ medium sized onion (grated)

Ÿ 1 medium ginger (grated)

Ÿ 1 tablespoon fresh scent or basil leaf

Ÿ 1 grated garlic

Ÿ salt to taste

PREPARATION

Put your goat meat in a pot and add 1 cup of water. Add your

garlic, ginger, online and add a little salt.

Allow to cook until the meat is very tender.

Then add 3 more cups of water alongside with your chopped

scent leaves and scotch bonnet pepper.

Add a little salt if required and allow to simmer for another 15-20

minutes. Serve and Enjoy

GOAT HOT SOUPPrep Time: 65 Minutes Calories: 194 Calories (APPROX) Serves: 2



INGREDIENT

Ÿ 4- 5 medium garden eggs

Ÿ 1 tablespoon olive/coconut oil

Ÿ 1/4 medium onion (chopped)

Ÿ blended pepper sauce (tomatoes + tatase + pepper)

Ÿ 1 teaspoon blended crayfish (optional)

Ÿ 2 - 4 pieces of dried fish

PREPARATION

Ÿ Boil water in a pot, add in the garden egg and allow to boil for 5

minutes. Remove and set aside to cool off.

Ÿ Put 1 tablespoon coconut/olive oil in a pan on medium heat, wait 2 - 3

minutes and add chopped onions.

Ÿ Add your blended pepper sauce and crayfish and dried fish and stir

for 5 - 10 minutes.

Ÿ Roughly chop/crush your boiled garden egg and add the crushed

garden egg into the sauce.

Ÿ Add a pinch of salt to taste and simmer for another 6 - 9 minutes.

Ÿ Serve with a slice of boiled yam or green plantain.

GARDEN EGG STEWPrep Time: 30 Minutes Calories: 140 Calories (APPROX) Serves: 2



For more recipes, check out the

Staple Meals, Breakfast Ideas,

Intercontinental meals and Smoothies Cookbook.



Soup & Stew - Weight Loss Cookbook · Vegetable Stews (Efo Riro, Bitter Leaf, Ugwu, etc) The...

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