Tired of ordering takeout every night? Wish you had more time to eat healthy? Meal prepping is the answer! And what’s more satisfying than a steaming bowl of vegetable soup with swallow? This guide will show you how to whip up a delicious and nutritious meal prep masterpiece in no time.
Why You Need This Recipe in Your Life
- Saves Time: Cook once, eat for days!
- Healthy & Delicious: Packed with veggies and flavor.
- Budget-Friendly: Cheaper than constantly eating out.
- Impress Your Friends (or just yourself!): You’ll be a meal prep pro.
What is Swallow?
For those who don’t know, Swallow isn’t something you swallow, instead, it is a carbohydrate accompaniment to soups and stews in the Nigerian diet. Common swallows include Garri (made from cassava), Semolina, Pounded Yam and more. It’s typically smooth and easy to, you guessed it, swallow!
Vegetable Soup Recipe: Nigerian Style!
Ingredients You’ll Need:
- 1 bunch Ugu (washed and chopped)
- 1 bunch Spinach (washed and chopped, optional)
- ½ cup Palm Oil
- 1 Onion (chopped)
- 2 tablespoons Locust Beans (Iru, optional – but highly recommended!)
- 2 Tomatoes (blended)
- 2 Red Bell Peppers (blended)
- 2 teaspoons Ground Crayfish
- 3 Seasoning Cubes
- Salt to taste
- 1 head of Stockfish
- 1 cup Assorted Meat (Shaki, Roundabout, Pomo, Beef, pre-cooked)
- ½ cup Stock
Step-by-Step Cooking Instructions:
- Get Started: Heat palm oil in a pot on medium heat. Add chopped onions and locust beans. Stir and fry for a minute until fragrant.
- Build the Base: Pour in the blended tomatoes and peppers. Cook until the oil separates (this is key for that authentic flavor!).
- Flavor Bomb: Add the stock, ground crayfish, seasoning cubes, and salt. Stir well and simmer for 5 minutes.
- Meat Time: Add the pre-cooked assorted meat and stockfish head. Stir and cook for another 3 minutes.
- Greens Power: Add the chopped spinach and ugu, mix thoroughly, and cook for just 2 minutes. Don’t overcook – you want those nutrients!
Swallow Time: Choose Your Weapon!
- Garri: Quick and easy – a classic choice!
- Semo: Smooth and satisfying.
- Pounded Yam: For the traditionalists – requires a bit more effort but worth it!
How to Make Swallow: The Basics
- Boil 4 cups of water.
- Gradually add your garri, semo, or pounded yam flour while stirring *vigorously* to avoid lumps.
- Keep stirring until it forms a smooth, thick dough.
Serving Suggestion:
Serve your hot vegetable soup with a generous portion of your swallow of choice. Enjoy the fruits of your meal prepping labor!
Pro Tip: Spice It Up!
Want to kick things up a notch? Add a scotch bonnet pepper (or two!) to your soup while it simmers. Just remember to remove it before serving if you’re not a fan of intense heat.
Storage Instructions
Allow the vegetable soup and swallow to cool completely before storing them in separate airtight containers in the refrigerator. They can last for up to 3-4 days.
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