Wednesday, November 4, 2015

How to Make Tomato Peppersoup (Light Soup)

Tomato Peppersoup (3)

The Ghanian light soup is to Ghanians as Egusi soup is to Nigerians in terms of popularity. The Ghanaian light soup will pass for Nigerian Pepper soup in terms of texture. Because I know that most Nigerians will want some texture or thickness to any soup or sauce that they wish to use for swallow, this is why I the Tomato Pepper soup is thick enough to be used for swallows

My Tomato Pepper soup is an adaptation of the Ghanaian light soup. This soup was inspired by my no carb days during last week. With the sedentary life style that most of us are trapped in, we have to constantly watch what we eat so as not to pile on unnecessary weight. To add some vegetable and bulk to the soup I added a few slices of okro and it was just what I wanted. On your behalf I tried out the Tomato pepper soup with a little pounded yam and it was 'gbam'.

So in this recipe I have borrowed some elements from Ghana light soup, a bit of Nigerian pepper soup and stew. Enjoy!


Recipe for Tomato Peppersoup


6-8 pieces Goat meat

1/2 teaspoon minced Ginger

1/4 teaspoon minced Garlic

Yellow Cameroon Pepper to taste

Scotch Bonnet Pepper to taste

2 -3 pieces Tomatoes

1/2 Onion

3 -4 pieces Okro cut in circular chunks.

1 African nutmeg

1 stick Uda

Seasoning cubes to taste

Salt to taste




African Nutmeg

African Nutmeg


  1. Blend pepper, ginger, garlic and African nut and season goat meat. Add salt and seasoning cube. Allow to marinade for about 30- 45 minutes.
  2. Steam meat till juice dries up. Add water and cook goat meat till soft
  3. Whilst meat is cooking, add whole tomato and onion in meat pot to cook till soft.  Let it cool and blend to a smooth paste.
  4. Add tomato/pepper mix to the pot of meat and continue cooking till soup thickens to the consistency of Ofe Nsala. You will need about 2 to 2 1/12 cups of water to make the soup.
  5. Taste soup to correct seasoning.
  6. 3-5 minutes before soup is taken off the fire add the Okro chunks and crushed Uda.
  7. Remove the Uda as soon as you take the pot off the fire. Uda is bitter and will give the soup a bitter taste if left in.
  8. Serve soup on its own or with any swallow of choice.

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Shrimp Filled Oat Dumpling in Coconut Curry Sauce

Shrimp Filled Oat Dumpling (2)

My recent attraction for oats has resulted in a number of interesting recipes using this flavourful cereal. Cereals generally will not leave you feeling 'overful' that is if you stay with reasonable portions.

I listened to a radio advert this week and one of the selling points for this new brand of oat meal is that when you eat oats 'swallow' your tummy you will not have a pot belly. Yes whilst cereals are not heavy on the tummy,we still need to manage the portion sizes even with swallow.

For the Shrimp Filled Oat Dumpling, I had my diabetic friends in mind to help bring them some interesting twist to eating oats. The dumpling which can be steamed in plain water can be paired with vegetable and still enjoyed. Roasting the oat powder brings a nice flavour to it.

To take this recipe to the next level I decided to serve the dumpling in coconut curry sauce.

Enjoy this dish as much as I did.




1 cup Oat flour

2 pieces Shrimp

1 clove garlic

1 teaspoon tomato purée

1 cup coconut milk

1 1/2 teaspoon Ginger strips

1/2 teaspoon Curry powder

2 large Carrots, chopped

1/4 cup green Peas

1/2 Onion

Scotch Bonnet Pepper to taste

Chicken seasoning cubes to taste



  1. Heat a frying pan and dry roast the oat flour for about 6 minutes until you start to smell roasted cereal. To get your oat flour simply blend breakfast oat in the dry ingredient part of the blender or buy the regular oat meal flour.
  2. Let the flour cool.
  3. In the meantime dress shrimps and chop into small pieces.
  4. Fry the onion, garlic and a little pepper tomato puree and salt for about 3 minutes stirring through. Add a little water and cook the sauce till almost dry. Add the shrimps, lower the heat and cook till shrimps are cooked through. Take off the heat and set aside to cool
  5. Add a little salt to flour and mix water with the flour to form a firm dough
  6. Place the dough in a zip lock bag or and clean cellophane bag and roll out with a rolling pin. Cut into desired shapes. Place some quantity of shrimp sauce on the oat dough, cover with same shape of dough and seal edges by pressing with a fork or your hands.
  7. Place coconut milk on fire. See how to make coconut milk in an earlier post. Add onion, ginger strips, pepper and chicken seasoning cube and salt to taste. Bring the milk to boil for about 3 minutes, add the curry powder, stir and drop the Oat parcels in the coconut milk. To cook on low heat for about 5mins. Add the carrots and peas half way through the cooking of the oats.
  8. Serve the Oat dumpling warm.

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Spaghetti in Fresh Effirin Sauce & Prawns

Spaghetti Fresh Effirin Sauce Prawns (1)

I think women have natural multitasking skills. You plan to make Nigeria rice and chicken stew and you can come out of the kitchen in 45 minutes if you plan well. Rice is boiling, meat is frying, tomato mixture is boiling and just as the rice is cooked the stew is ready. Women just know how to do it.

Today it's going to be something easy and simple. The cooking time is just the duration of getting the spaghetti ready. You can further cut the cooking time by getting the shrimps dressed and deveined.

Effinrin is also called Nchawun in Igbo, Ntong in Efik or what we generally call Scent leaf. Effirin is noted for its medicinal property. It is credited to help relief stomach upset. The fragrance which is similar to Basil makes Nigerian Peppersoup taste so good.


Recipe for Spaghetti in Fresh Effirin Sauce & Shrimps (serves 2)


Handful Spaghetti

2 pieces Jumbo Prawns cut in pieces

3 tablespoons very finely shredded Effirin

Finely chopped Scotch Bonnet Pepper to taste

2 teaspoons finely chopped Onion

4 tablespoons Olive oil

Chicken seasoning to taste

Salt to taste

Parmesan Cheese (optional)

Spaghetti Fresh Effirin Sauce Prawns (7)


  1. Bring water to boil, add a little salt and a drop of oil and boil the spaghetti till soft. Pour into a colander, Rinse spaghetti with cold water, strain and return to the hot cooking you used in boiling it.
  2. Whilst spaghetti is cooking, mix the onion, pepper, Effirin in olive oil.
  3. Whilst the spaghetti is cooking also fry little chopped onion in oil till translucent, add the prawns a little black pepper and cook till done.
  4. Mix together the spaghetti, Effirin sauce, prawns and a little chicken seasoning. You should not cook.
  5. Serve hot with or without sprinkle of Parmesan cheese.

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Baked Chicken Oat Sticks

Chicken Oats Sticks (3)

I know many of us have challenges with food choices when we are trying to shed some inches off the waist line, hips or tummy. We go for salads, try some oil less soups. By the way, sometimes the soups have oil coming from the protein and other such bland meals.

The whole low-calorie dishes are usually bland and not quite sustainable to eat on a long term basis. In a lot of cases I find people abandon the diet plan and go back to their regular meals. What I recommend for any weight loss is to lose weights on foods you can keep as part of your everyday meal.

Well I have been fortunate not to have a serious need to go on a weight reducing diets The few times I have had to do it I have made sure I enjoy my meal, mind what I put on the plate in terms of the nutrients and the portion.

Today I bring you baked Chicken Oat Sticks. This is one meal you can prepare in advance and keep in the fridge and vary the accompaniment in terms of vegetables or other dishes that will not bring extra calories.

This meal is not just for dieters, I enjoyed every bite of this Chicken Oats with vegetables, fried plantain and Moin Moin. Enjoy.




1 Whole Chicken breast

1/2 cup Oats

1 teaspoon Dry Pepper flakes

2 tablespoons chopped Spring Onion

1 clove Garlic

1/2 teaspoon crushed Ginger

Pinch of Chicken Seasoning

3 tablespoons Olive Oil

Salt to taste



  1. Heat up the oven to mark 375.
  2. Soak the skewers in water for about 1 hour.
  3. Place the chicken breast in a zip lock bag and hit with a rolling pin or a mini pestle until it has been completely broken into shreds or minced.
  4. Season the chicken with pepper, ginger, spring onion, chicken seasoning, oats soaked in a little water, salt and 2 tablespoons olive oil. Mix well and allow to marinade.
  5. Mould into small balls. To help mold the balls rub the remaining oil on your hands.
  6. Pass the skewers through the Chicken Oat and set aside to rest for about 10 minutes.
  7. Place on oven rack or tray and bake for about 25 minutes. Whilst baking you may brush a little oil on the surface of the chicken to prevent.
  8. Serve with vegetables of choice and Moin Moin.

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