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Soup base

Oil-Free Nigerian Soup Base (Meal Prep Friendly)

This oil-free Nigerian soup base is a lighter twist on the classic pepper blend used for soups like Efo Riro and seafood okro. It’s perfect for meal prep you can make a large batch, portion, freeze, and use throughout the week. Add your choice of proteins or cook it down with palm oil if you’re not cutting calories.
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Prep Time 10 minutes
Cook Time 30 minutes
Course: meal prep, Soup
Cuisine: Nigerian, West African, Yoruba
Ingredients Method Notes

Ingredients
  

  • Red bell peppers
  • Roma tomatoes
  • Habanero peppers
  • Onion
  • Iru locust beans

Method
 

  1. Roughly blend the red bell peppers, roma tomatoes, habanero peppers, and onions.
  2. Pour the mixture into a large pot and cook on medium heat until the liquid reduces significantly.
  3. Add the iru (locust beans) and let simmer until all the liquid is fully absorbed and the base thickens.
  4. Portion into meal-prep containers or use immediately in your favorite Nigerian soups.

Notes

  • Palm oil helps balance the heat from habanero peppers. Since this version is oil-free, use fewer habaneros than usual.
  • For a balanced pepper mix, use more red bell peppers than tomatoes. If you have plenty of bell peppers, you can skip tomatoes altogether.
  • This base works well for soups like Efo Riro, Okro Soup, and other Nigerian stew based soups.