Edikang-ikong is a vegetable soup from the Southern
part of Nigeria; however, this dish originates from the Efiks of the south-
south region. Edikang -ikong is easy to prepare and can be filled with variants
of animal protein from smoked/ dried fish to chunks of beef, lamb, chicken to
seafood like crabs, periwinkle, crayfish/ lobsters. The option of protein can
be as varied as your taste buds would permit! So roll up your sleeves, wear
your Chef hat and let’s get to work!
INGREDIENT (SERVING FOR 4)
350grms of Pumpkin
Leaves (Ugwu)
500grms of Water Leaf(a.k.a. Mmong- ikong, Gbure)
200mls of chopped Pepper , Scotch
Bonnet, tomatoes
2 med. Large bulb of Onions
150mls of Palm oil
0.75kg of Beef/ Mutton/ Chicken
200grms Ponmo
2000grms Dried fish (Okporokpo)
200grms Dried Crayfish
400gms Periwinkles
Seasoning Powder
1 Seasoning cubes (optional)
Salt to taste
HOW
TO PREPARE
Soak
your stock fish, in hot water for at least 1hour prior to starting out or boil
in water till it is soft. Dice and wash the meat. Pour it in a pot spice and
add curry, thyme, ginger, garlic, seasoning cubes (optional), some salt to
taste and set on a stove for 25mins or till it is tender. Whilst parboiling
your meat, prepare your pumpkin and water leaves; wash the leaves thoroughly
under running water before slicing into thin shreds (the thinner the better),
so as to preserve the nutrients.
Wash your tomatoes, pepper and onions. Blend
into a rough paste set aside till required.
Set a fairly large pot on the burner, add minimal
palm oil (about 100mls or the size of a big cooking spoon), add the pepper &
let it steam for about 7- 10 mins. Pour in the parboiled meat (without the stock),
stockfish, periwinkle, ponmo and set it to boil for another 10mins or till you
have your preferred consistency. Stir-
in the sliced pumpkin and water leaves, then add some salt to taste. Set the
burner to low heat to preserve the essential nutrients of the vegetables and
steam for 5-7mins and set down.
It is best served hot and as an accompaniment for
a main dish like Pounded yam, Semolina, Amala or Fufu. Pair with a nice glass
of red Merlot or any good red wine you have lurking around.
Nutritional
Facts:
Per 100g Serving Size
|
|
% Dietary
Value*
|
|
Calories
59
|
|
Total
Fat 12g
|
19%
|
Saturated
Fat 3g
|
17%
|
Cholesterol
105mg
|
35%
|
Sodium 244mg
|
10%
|
Total
Carbohydrates 3g
|
1.5%
|
Dietary
Fiber 3g
|
11%
|
Sugars 1g
|
|
Protein 33g
|
14.8%
|
Vitamin
A : 32% Vitamin C: 2% Calcium: 6% Iron: 28%
|
|
*Daily
Dietary Requirement 2000Cal
|
|
