Description
A traditional West African dish combining smooth, dough-like fufu made from cassava and plantains with rich and velvety okra soup.
Ingredients
Scale
- 1 medium cassava, peeled and chopped
- 1 medium green plantain, peeled and chopped
- 1 pound okra, sliced
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons palm oil (or vegetable oil)
- 4 cups water or stock
- Protein of choice (smoked fish, chicken, or shrimp)
- Salt, to taste
- Optional spices and seasonings (pepper, lime, crayfish)
Instructions
- Prepare Ingredients: Peel cassava and green plantains, chop into small cubes. Rinse okra, slice into rounds; prep protein (cut into bite-sized pieces).
- Blend the Fufu Base: Place chopped cassava, plantains, and about 2 cups water in a blender. Blend until smooth and pourable.
- Microwave and Knead Fufu: Transfer blended mixture to a microwave-safe dish. Cover and microwave on high for 7 minutes. Knead with wet hands to achieve elastic consistency.
- Build the Soup Base: In a large pot, heat palm oil. Sauté onions, garlic until translucent. Add proteins and stir.
- Add Stock and Simmer: Add water or stock and any dried seafood. Simmer 10-15 minutes.
- Add Okra and Finish: Stir in sliced okra and cook until tender.
- Plate and Serve: Portion fufu and soup onto plates. Enjoy with fresh herbs or chilies.
Notes
Fufu and okra soup can be customized; try different proteins or add in greens for variation.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: West African
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 6g
- Sodium: 300mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 5g
- Protein: 12g
- Cholesterol: 50mg