Efik Editan Soup with Periwinkle & Smoked Fish

How to Make It

1. 1

   Prepare and Pre-cook the Meat

   Place the trimmed beef or goat meat in a pot with half the chopped onion, a pinch of salt, and 200ml of low-sodium stock. Cover and cook on medium heat for 20–25 minutes until just tender. Do not overcook. Set the meat and its cooking liquid aside separately.

   Tip: Cooking meat in stock rather than plain water retains more flavour without needing seasoning cubes — a key step in keeping sodium low.
2. 2

   Prepare the Smoked Fish and Stockfish

   While the meat cooks, drain the soaked smoked catfish and stockfish. Remove all bones carefully. Break into medium-sized chunks. Set aside. Soaking removes a significant portion of sodium — discard the soaking water completely.

   Tip: Always taste the fish after soaking. If still very salty, soak for another 10 minutes with a fresh change of water.
3. 3

   Build the Soup Base

   In a wide soup pot, heat the palm oil over medium heat for 2 minutes — do not bleach or overheat. Add the remaining chopped onion and stir for 2 minutes. Add the blended pepper and stir continuously for 5 minutes until the raw smell of the pepper fades and the oil is fragrant.

   Tip: Using only 2 tablespoons of palm oil is intentional. Palm oil in small amounts provides heart-beneficial carotenoids; excess is high in saturated fat.
4. 4

   Add Protein and Stock

   Add the pre-cooked meat, smoked catfish, and stockfish into the pot. Stir gently to combine with the pepper base. Pour in the reserved meat stock and remaining 200ml of vegetable or beef stock. Add the locust beans and ground crayfish. Stir well and bring to a gentle simmer for 10 minutes.

   Tip: Locust beans (iru) are fermented and probiotic-rich — they support gut microbiome health and add umami naturally, reducing the need for seasoning cubes.
5. 5

   Add Periwinkle

   Add the cleaned periwinkle to the simmering pot. Stir gently and cook for 5 minutes. Periwinkle cooks quickly and becomes rubbery if overcooked, so timing here is important.

   Tip: Periwinkle is a rich source of zinc, iron, and lean protein — excellent for heart health and immune function.
6. 6

   Add the Editan Leaves and Finish

   Add the shredded editan leaves (and uziza if using) to the pot. Stir well to distribute evenly through the soup. Taste and adjust salt if necessary — remember, we are keeping this low sodium. Allow to cook uncovered for 5–7 minutes on low heat. The soup should be thick, dark green, and aromatic. Do not overcook the leaves — they should retain a deep green colour and slight texture.

   Tip: Editan leaves are rich in iron, B vitamins, and chlorophyll compounds with anti-inflammatory properties. Overcooking destroys these heat-sensitive nutrients, so always add leaves last.
7. 7

   Rest and Serve

   Remove from heat and allow to rest uncovered for 3 minutes before serving. This allows flavours to settle and the soup to thicken slightly. Serve hot with whole grain eba (made from whole cassava flour), oat swallow, boiled unripe plantain, or brown rice for a complete, balanced clinical meal.

   Tip: For diabetes management, pair with unripe plantain or oat swallow rather than white eba — these have a lower glycaemic impact and increase total dietary fibre of the meal.