Best Nigerian Soups for Weight Loss: Enjoy Flavor Without the Extra Calories

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When most people think of the best Nigerian soups, they picture rich, flavorful dishes filled with hearty ingredients. But did you know that some of the best Nigerian soups can also support your weight loss goals?

Yes, you read that right! Nigerian soups are packed with tasty, tasty ingredients for your health and waistline.

Here is a list of the best Nigerian soups for weight loss.

 

Top 6 Nigerian Soups for Weight Loss and Healthy Living

1. Vegetable Soup (Edikang Ikong)
2. Okra Soup
3. Ewedu Soup
4. Afang Soup
5. Ogbono Soup
6. Bitterleaf Soup (Ofe Onugbu)

1. Vegetable Soup (Edikang Ikong)

Vegetable soup is a popular Nigerian soup cooked with leafy vegetables like fluted pumpkin leaves (Ugu) and waterleaf. It is incredibly nutritious and one of the best soups for losing weight.

The vegetables used in Edikang Ikong are rich in fibre. Fibre helps you feel full for longer, reducing the urge to snack on unhealthy foods.

Also, the soup doesn’t necessarily require starchy ingredients like Yam or Garri, making it a low-carb option for people trying to reduce their carb intake.

In addition, Ugu and Waterleaf are packed with vitamins and minerals that improve overall health and support weight loss.

To enjoy Edikang Ikong for weight loss, stick to small portions of fufu or eba. Pair it with healthier alternatives like oat flour or wheat swallow. Use lean protein like fish or chicken breast instead of fatty cuts of meat.

2. Okra Soup

Okra soup is another great Nigerian soup for weight loss. Made with fresh okra, it’s light yet filling. It’s also super easy to make, which is always a plus!

Okra is very low in calories, so you can eat a generous portion of this soup without worrying about gaining weight.

Okra is also high in soluble fibre, which helps control hunger by making you feel fuller for longer. It also contains antioxidants that promote overall health, which is essential to losing weight.

To enjoy Okro Soup for weight loss, opt for a smaller portion of fufu or pair the soup with low-carb options like vegetable swallows. To keep it light, include a variety of lean proteins, such as shrimp or grilled fish.

3. Ewedu Soup

Ewedu soup is a favourite in many Nigerian homes, especially in the country’s southwestern part. Made with jute leaves, this slimy but delicious soup is simple, nutritious, and ideal for weight loss.

Like Okra, Ewedu is low in calories, so you can enjoy it without the guilt of overeating. Moreover, Ewedu is packed with essential nutrients like vitamins A and C, which help boost your immune system and keep you healthy.

Ewedu is excellent for digestion. Its high water content aids digestion and keeps you hydrated, a critical factor in weight loss.

To enjoy Ewedu Soup for weight loss, pair it with grilled chicken or fish instead of fatty meats like beef or goat. For a lighter option, serve it with amala made from unripe plantain flour or oat flour instead of yam flour.

4. Afang Soup

Afang soup is made with Afang (Okapi) leaves and waterleaf. It’s a popular dish among the Efik and Ibibio people of Nigeria. This green-rich soup is not only tasty but also fantastic for weight loss.

Afang leaves are loaded with fibre, which helps control hunger by keeping you fuller for extended periods. The vegetables in Afang soup are full of antioxidants, which help cleanse the body of toxins and promote overall health.

The soup can be prepared with minimal oil, making it an excellent option for those looking to reduce fat.

To enjoy Afang Soup for weight loss, use healthier oils like olive oil or reduce the amount of palm oil used in the soup. Instead of large portions of pounded Yam or Garri, pair it with small portions of healthier swallows like oat flour or vegetable-based swallows.

5. Ogbono Soup

Ogbono soup is another excellent choice in our list of the best Nigerian soups for weight loss. It’s made from wild mango (Ogbono) seeds and is often cooked with vegetables, meat, or fish. This soup is known for its slimy texture, similar to okra soup.

Ogbono has been shown to have properties that help control hunger, making you less likely to overeat. Like the other soups mentioned, Ogbono Soup is rich in fibre, which aids digestion and enables you to feel full.

Furthermore, some studies suggest that Ogbono seeds help burn fat and reduce body weight when eaten regularly as part of a balanced diet.

To enjoy Ogbono Soup for weight loss, cook with minimal oil to keep the fat content low.

Choose lean proteins like fish or chicken, and pair the soup with healthy swallows like wheat or oat flour.

6. Bitterleaf Soup (Ofe Onugbu)

Bitterleaf soup, or Ofe Onugbu, is a traditional Igbo soup made from bitter leaves and various protein sources. Don’t let the name scare you—with the proper preparation, Bitterleaf Soup can be delicious and beneficial for your weight loss goals.

It helps to cleanse the digestive system and improve metabolism, making it easier to lose weight. The leaves’ bitter taste helps flush out toxins from the body, promoting overall health and aiding weight loss.

Also, the soup can be prepared with minimal oil and carbs, making it a light and healthy option.

To enjoy Bitterleaf Soup for weight loss, use moderate oil and choose lean proteins like fish or skinless chicken. Pair with low-carb swallows or small portions of healthier options like unripe plantain swallow.

Tips for Making Nigerian Soups Healthier for Weight Loss

Now that you know the best Nigerian soups for weight loss, here are some tips to make sure you’re preparing and eating them in the healthiest way possible:

• Go easy on the oil: Many Nigerian soups use palm oil, which is high in calories. While palm oil has some health benefits, it’s easy to overuse. Try using less oil, or swap it out for a healthier option like olive oil.
• Choose lean proteins: Instead of using fatty cuts of meat like goat meat or beef, opt for leaner proteins such as fish, skinless chicken, or turkey. You can also try plant-based proteins like mushrooms.
• Watch your portion sizes: Soups are often relatively healthy, but the problem comes when we pair them with large portions of vegetables like pounded yam, Garri, or fufu. 
• To keep things light, try smaller portions of these, or better yet, go for lower-carb alternatives like oat swallow, unripe plantain swallow, or even cauliflower swallow.
• Add more veggies: You can never go wrong with extra veggies! The more vegetables you add to your soups, the more fibre and nutrients you’ll get. This helps with digestion and keeps you feeling full without the need for extra calories.
• Spice it up: Nigerian soups are known for their rich spices, and many have health benefits, too! For instance, cayenne pepper can boost metabolism, and ginger can help digestion.

Now, go ahead and whip up one of these delicious soups. Your body will thank you!

To fully experience Nigeria’s rich culture, be sure to discover the diverse flavors of indigenous food, where each dish tells a unique story of tradition and taste.