Nsala Soup (Nigerian White Soup) with Catfish & Uziza

How to Make It

1. 1

   Prepare the Stockfish and Catfish

   Rinse the pre-soaked stockfish thoroughly under warm water and shred into bite-sized pieces, removing any hard bones. Season the fresh catfish chunks lightly with a pinch of salt and set aside. Proper cleaning of the catfish — especially removing the gut and gills — prevents bitterness in the final broth.

   Tip: Ask your fishmonger to do a 'point and kill' clean for you to preserve freshness. Soaking stockfish overnight in cool water reduces its sodium content significantly — beneficial for hypertension.
2. 2

   Toast and Grind the Ehuru

   Place the ehuru seeds in a dry pan over low heat for 2–3 minutes, shaking gently until fragrant. Remove from heat, allow to cool slightly, then crack open the shells and grind the inner kernels to a fine powder using a spice grinder or mortar and pestle. Set aside.

   Tip: Ehuru is the soul of authentic Nsala soup. Do not skip this step — the toasting releases its warm, nutty anti-inflammatory compounds.
3. 3

   Prepare the Yam Thickener

   Peel and cut 150g of raw white yam into small cubes. Grate finely using a box grater or blend with 3–4 tablespoons of water to form a smooth, lump-free paste. This raw yam paste will naturally thicken the soup without flour or cornstarch, keeping the carbohydrate load low and the glycaemic response gentler.

   Tip: For a lower-carb version suitable for diabetes or weight management, reduce the yam to 80g or use a small piece of boiled white yam blended smooth instead.
4. 4

   Build the White Broth Base

   Pour 1200ml of water into a medium pot and bring to a gentle boil over medium heat. Add the shredded stockfish, chopped onion, blended scotch bonnet pepper, ground crayfish, ground ehuru, and ogiri Igbo. Stir well and allow to simmer for 10 minutes so the aromatics infuse the broth fully.

   Tip: The broth should remain pale and clear — avoid adding anything with colour at this stage. A slow simmer, not a rolling boil, preserves the delicate white colour.
5. 5

   Cook the Catfish

   Gently lower the catfish chunks into the simmering broth. Cover the pot partially and cook on medium-low heat for 10–12 minutes until the fish is just cooked through and flakes easily. Avoid over-stirring to keep the fish pieces intact.

   Tip: Catfish is rich in omega-3 fatty acids and lean protein — ideal for heart health and muscle maintenance. Overcooking will cause it to fall apart and cloud the broth.
6. 6

   Thicken with Yam Paste

   Stir the raw yam paste into the simmering broth gradually, adding it in small dollops while stirring continuously. Allow the soup to simmer uncovered for 5–7 minutes, stirring occasionally, until it reaches a light, velvety consistency. The soup should coat a spoon lightly — not be thick like egusi.

   Tip: Add the yam paste slowly to prevent lumping. If the soup becomes too thick, add a splash of hot water and stir through.
7. 7

   Finish with Leaves and Seasoning

   Add the thinly sliced uziza leaves and shredded utazi leaves to the pot. Stir gently and cook for a final 2–3 minutes — just enough to wilt the leaves while preserving their green colour, nutrients, and slight peppery bitterness. Add the low-sodium seasoning cube (or half) and taste before adding any salt.

   Tip: Uziza leaves contain antioxidants and have known anti-inflammatory properties in Nigerian ethnomedicine. Adding them at the end locks in their volatile oils and vivid colour.
8. 8

   Rest and Serve

   Remove the pot from heat and allow the soup to rest for 3–5 minutes before serving. This allows the flavours to settle and the broth to deepen. Serve hot with a small portion of pounded yam, oat fufu, or unripe plantain swallow for a balanced clinical meal.

   Tip: For weight management or diabetes, pair with oat fufu or a smaller portion of pounded yam (150g cooked) to moderate the glycaemic load of the full meal. The soup itself is low in carbohydrates and calories.