Deconstructed Vegetable Soup
Cuisine: Nigerian
Prep time: 
Cook time: 
Total time: 
Serves: 2
For the fish
  • 1 salmon steak (any healthy fish works)(rich in protein and omega 3 fatty acids)
  • A small garlic clove
  • ½-1 tsp Freshly ground uziza seeds(substitute with black pepper)
  • salt to taste
  • 1tsp olive or coconut oil
For the sauce base
  • 4 plum tomatoes
  • 1 Garlic clove(minced)
  • ½ tsp grated ginger
  • 1 small Habanero(ata-rodo to taste)
  • half a small onion(sliced)
  • Iru(locust beans)
  • 1 tsp Cray fish powder
  • 2 tbsps. coconut or olive oil
for the vegetables
  • spinach or efo tete
  • salt to taste
for the starch
  • 1½ small potatoes
  • salt to taste
for the fish
  1. Season the fish with some salt.
  2. coarsely to finely crush the uziza and garlic, mix in ½ tsp of the oil into the spices; then rub into the fish. Let it marinate for 30minutes to an hour. Rub the remaining ½tsp of the oil oil onto the pan and cook on both sides until well done.(do not cook on high heat so that the fish does not burn and the uziza turn bitter)
for the sauce
  1. Blend or chop the tomatoes and habanero and pour through a fine mesh sieve to remove excess water. Alternatively, season the tomatoes and pepper with a little salt and oil; then roast the tomatoes and pepper in the oven; then blend or mash.
  2. Heat the oil. Add the onions and garlic. Sauté until the garlic is fragrant and the onions translucent. Add the ginger, crayfish and tomatoes and cook until the tomatoes have rendered. Add the iru and salt to taste; then set aside.
for the spinach
  1. place in a pan, season with salt to taste and let it heat up for about 6minutes.
for the potatoes
  1. wash, peel and pour potatoes into a pot. Pour some cold water into the pot, add some salt and cook until soft. using a fork, break the potatoes into little pieces; making sure to mash some and serve with the vegetables, fish and stew.
Recipe by Nigerian Lazy Chef at