Estimated Nutrition (whole recipe, rough)
Counts 16 of 20 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Lamb | 100g cooked | 294 |
| Beef | 100g cooked | 250 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Collard Greens | 1 cup (36g) raw | 11 |
| Clove | 1 tsp ground (2g) | 7 |
| Spinach | 1 cup raw (30g) | 7 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Meat | not in our table | 0 |
| Smoked Fish | not in our table | 0 |
| Pumpkin | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 500 g meat ( beef , lamb , or chicken ), or Gambian smoked fish
- 2 tablespoons vegetable oil
- 1 large onion , finely chopped
- 3 cloves of garlic , minced
- 2 tomatoes , diced
- 2 tablespoons tomato paste
- 1 teaspoon ground ginger
- 1 teaspoon ground paprika
- 1 teaspoon ground cayenne pepper (optional, for added spiciness)
- 1 cup okra , sliced
- 1 cup diced pumpkin or squash
- 1 cup diced eggplant
- Water or broth for cooking
- 2 cups mixed leafy greens (such as spinach , kale , or collard greens ), washed and chopped
- Salt to taste
- Pepper to taste
Directions
If using meat, cut it into bite-sized pieces and season with salt and pepper.
In a large pot or Dutch oven, heat the vegetable oil over medium heat. Add the chopped onion and minced garlic. Sauté until they become soft and translucent.
Add the meat or smoked fish to the pot and cook until browned. Stir occasionally to ensure even cooking.
Add the diced tomatoes, tomato paste, ground ginger, ground paprika, and ground cayenne pepper (if using) to the pot. Stir well to combine.
Mix in the sliced okra, diced pumpkin or squash, and diced eggplant. Stir to incorporate the vegetables into the mixture.
Add enough water or broth to the pot to cover the ingredients. The amount of liquid will depend on the desired consistency of the soup. Bring the mixture to a boil , then reduce the heat to low and cover the pot with a lid.
Allow the soup to simmer for about 30–45 minutes, or until the meat is tender and the vegetables are cooked through. Stir occasionally to prevent sticking.
Add the chopped leafy greens to the pot. Stir well to combine. Continue simmering the soup for an additional 5–10 minutes, or until the greens have wilted and become tender.
Taste the soup and adjust the seasoning with salt and pepper according to your preference.
Serve hot with a side of rice or bread.