10 Healthy Nigerian Soups For Everyone

Oha soup healthy Nigerian soups

Soups are an important Nigerian delicacy. Almost every culture and tribe has one soup they are known for. This naturally means that Nigerians never run out of options of soups to try. Usually, the soup you eat is the one popular among the culture you are around. But there are some soups that have managed to stick out and have become the standard as they are enjoyed by all, irrespective of tribe or culture.

What makes these soups great, besides their delicious tastes, is the fact that they are made with a lot of healthy, natural ingredients. These ingredients contain a lot of nutrients and vitamins that benefit your body in different ways. 

In this article, we would be reviewing some healthy Nigerian soups. Hopefully, you can get to try some from this list. 

1. Ogbono Soup

Ogbono soup Nigerian foods that lower blood sugar


The popularity of Ogbono soup has spread past the South East, where it originated from, to other parts of Nigeria and even outside. Ogbono soup is quite a delicacy. Ogbono soup is made from seeds of a fruit popularly called African mango, otherwise known as Irvingia Gabonesis. It contains a lot of nutrients including protein, fibre, iron, calcium, and more. Fibre aids digestion and prevents constipation. Protein provides you with energy, while calcium gives you strong bones and teeth. The seeds are dried and ground to a powder which is then cooked in palm oil. 

Ogbono soup is prepared with other healthy ingredients like vegetables, such as spinach or pumpkin leaves, palm oil, as well as other natural spices, and more. Beef or fish is also added to the soup for more taste. As you can see, not only is what you are eating delicious but also healthy.

2. Ewedu Soup

Health Benefits of ewedu soup

This is another popular soup, with origins from the Yoruba people, present-day South West Nigeria. It is made from ewedu leaves, otherwise known as jute leaves. Traditionally, a special broom is used to mash up the leaves until they have a bit of thick consistency. These days, however, it is not uncommon to use a blender for that purpose. Jute leaves are rich in fibre, antioxidants, magnesium, and lots of other vitamins and minerals. Other ingredients that are added include iru, or locust beans, crayfish, and more, making it a very healthy soup choice you should try. 

3. Banga Soup

Banga soup
Image: Tinuolasblog

This soup has its roots among the Delta people and South Easterners. Banga Soup, or ofe akwu, is made from palm kernel. The nuts are squeezed to extract the oil, which is then used to make the soup. It has a rich, hot taste, which has made it a favourite all over the country. Another delicious soup from Southern Nigerian is Owho soup, which is eaten with starch.

4. Egusi Soup

Health Benefits of egusi

This is another soup that many Nigerians cannot live without. Egusi soup is made from the seeds of a particular type of melon. The seeds are shelled and ground before use. Egusi seeds are rich in carbohydrates, protein, fibre, calcium, potassium, magnesium, iron, and lots of other minerals. Just like other soups, it is prepared with palm oil and contains a lot of other healthy ingredients.  What makes egusi more popular is that it can be eaten with anything from swallow to rice, and any other thing.

5. Gbegiri Soup

Also called bean soup, gbegiri is popular with people from the South West. It is made from beans, which is soaked until it is soft enough to be mashed. It is then prepared with other healthy ingredients. 

These are some of the healthy soups in Nigeria. They are usually eaten with swallow foods such as eba, amala, or tuwo shinkafa.

6. Oha soup

Oha soup healthy Nigerian soups

Oha or Ora soup is arguably the most delicious soup in Nigeria. This tasty soup is native to the South Eastern people of Nigeria. It is a very traditional soup cooked with oha leaves, however, the tender oha leaves used in preparing the soup are seasonal.

7. Afang soup

Afang soup is a yummy delicacy eaten by the Efik and Ibibio people of Nigeria. It is a delicious soup made with Afang leaves and leafy vegetables.

8. Nsala soup

Oha soup healthy Nigerian soups

Ofe Nsala or white soup is a mouth watering delicacy that is usually eaten by the Igbo tribe of Nigeria. The major animal protein in most Nsala Soup is cat fish which gives the soup a wonderful taste. Nsala soup can prepared with utazi leaves and eaten with yam or agidi. This soup is similar to another Nigerian soup called Afia Efere common among the Efiks.

9. Onugbu soup

Ofe Onugbu of bitter leaf soup is an indigenous traditional soup in Nigeria that is peculiar to the Igbos. Although it is called bitter leaf soup, it’s actually very delicious. The soup is prepared with the leaves of the Vernonia amygdalina plant, which is known to contain many amazing health benefits.

10. Miyan Kuka

Miyan Kuka healthy Nigerian soups

Miyar kuka or Luru soup is another Nigerian soup that is common in the northern part of Nigeria. The soup is prepared with ground baobab leaves and dried okra, which are both very healthy ingredients. It is usually eaten with some healthy Nigerian swallows like tuwo shinkafa, dawa or tuwo zaafi.


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