Estimated Nutrition (whole recipe, rough)
Counts 13 of 18 ingredients — the other 5 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Walnut | 1 walnut half (4g) | 26 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Meat | not in our table | 0 |
| Pumpkin | not in our table | 0 |
| Smoked Fish | not in our table | 0 |
| Scotch | not in our table | 0 |
| Crayfish | 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
- 2 cups palm nuts (either fresh, frozen, or canned)
- 2–3 tablespoons red palm oil
- 1 medium-sized onion , chopped
- 2–3 cloves of garlic , minced
- 1–2 pounds meat ( chicken , beef , or goat ), cut into bite-sized pieces
- 1 teaspoon ground ginger
- 1 teaspoon ground garlic
- 1 teaspoon ground black pepper
- 1 cup fresh or frozen okra , chopped
- 1–2 cups pumpkin or spinach leaves, chopped
- 1 smoked fish (optional), deboned and flaked
- 1–2 scotch bonnet or habanero peppers , deseeded and chopped (adjust to your desired spiciness)
- 1 teaspoon ground crayfish (optional)
Directions
If using fresh palm nuts, crack them open and remove the kernels.
Place the kernels in a pot, cover them with water, and bring to a boil . Simmer for 30 minutes to soften the nuts.
Drain the nuts and transfer them to a blender or food processor. Add a cup of water and blend until smooth. Strain the mixture through a fine-mesh sieve to remove any remaining solids. Set aside.
In the same pot, heat the red palm oil over medium heat. Add the chopped onions and minced garlic. Sauté until fragrant and translucent.
Add the meat pieces and cook until browned on all sides.
Season with ground ginger, ground garlic, ground black pepper, and salt. Stir well to coat the meat evenly.
Pour the strained palm nut mixture into the pot with the meat. Stir well to combine. Add enough water to achieve your desired consistency. Moambe is typically thick, so adjust accordingly.
Cover the pot and let the soup simmer on low heat for about 30 minutes to allow the flavors to meld together.
Add the chopped okra, pumpkin or spinach leaves, and flaked smoked fish (if using). Stir gently to combine.
Add the chopped scotch bonnet or habanero peppers, adjusting the quantity to suit your taste.
Sprinkle in the ground crayfish (if using) and stir again. Continue simmering the soup for an additional 10–15 minutes until the vegetables are tender.
Taste the soup and adjust the salt and spices according to your preference. Once the flavors have melded and the soup has thickened, it is ready to be served.