Cassava Swallow with Okra Soup

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This classic Nigerian comfort meal pairs soft, stretchy cassava swallow with a richly spiced okra soup loaded with assorted meats, smoked fish, and red palm oil. The slippery okra creates a glossy, mucilaginous base that is traditionally eaten by pinching off small balls of the swallow and dipping them into the hot soup.

Nutrition Facts

Per serving (estimated)

• 640 kcalCalories
• 32 gFat
• 10 gSaturated Fat
• 58 gCarbs
• 9 gFiber
• 5 gSugar
• 32 gProtein
• 820 mgSodium
• 920 mgPotassium
• 180 mgCalcium
• 6 mgIron
• 32 mgVitamin C
• 210 mcgVitamin A

Ingredients

For the Cassava Swallow

• 2 cups white medium-grain cassava flakes (garri)
• 1 1/2 cups just-below-boiling water
• 1/2 tsp salt

For the Okra Soup

• 500 g fresh okra, finely chopped
• 500 g assorted meats (beef, tripe, cow foot), pre-cooked until tender
• 1 cup flaked smoked mackerel or herring
• 1 piece stockfish (about 50 g), soaked overnight and shredded
• 3 tbsp red palm oil
• 1 large onion, finely chopped
• 2 habanero peppers, left whole or sliced
• 2 tbsp ground crayfish
• 2 tbsp locust beans (iru/dawadawa), optional
• 2 seasoning cubes
• 1 tsp salt, or to taste
• 1 1/2 cups reserved meat stock
• 1 cup chopped pumpkin leaves or bitter leaves, optional

Directions

1. If your assorted meats are not yet cooked, season them with half the onion, salt, and one seasoning cube, then boil in salted water for 25-30 minutes until tender; reserve 1 1/2 cups of the stock.
2. Heat the palm oil in a heavy pot over medium heat for about 1 minute until it deepens in color, then add the remaining chopped onion and sauté for 2 minutes until soft and fragrant.
3. Stir in the locust beans (if using), crayfish, habaneros, and flaked smoked fish, and cook for 1 minute to release their aromas.
4. Pour in the reserved meat stock, add the cooked meats and shredded stockfish, season with the remaining seasoning cube and salt, and simmer for 8-10 minutes so the flavors meld.
5. Add the chopped okra and stir well; simmer for 5-7 minutes, stirring occasionally, until the okra releases its mucilage and the soup turns glossy and lightly thickened.
6. Fold in the pumpkin or bitter leaves during the final 2 minutes of cooking, taste, and adjust the seasoning; remove from heat.
7. Meanwhile, bring 1 1/2 cups of water to a rolling boil in a separate pot, then take it off the heat.
8. Sprinkle the cassava flakes into the hot water in a thin, steady stream while stirring vigorously with a wooden spoon to prevent lumps, then cover the pot for 2 minutes.
9. Stir again until the dough is smooth, stretchy, and firm enough to hold its shape when pinched; if it is too soft, work in more cassava flakes 1 tablespoon at a time until the right texture is reached.
10. Serve the swallow in a small bowl alongside the piping-hot okra soup; pinch off walnut-sized balls with your fingers and scoop them into the soup before eating.

Cook’s Notes

• Use medium-grain white cassava flakes rather than the yellow or very fine variety for a smooth, stretchy swallow that is easy to shape.
• Always add the cassava flakes to the hot water, never the other way around, or the swallow will turn lumpy and dense.
• Choose young, bright-green okra pods for maximum mucilage and the silkiest soup texture.
• Leave the pot uncovered while the okra cooks if you prefer a less slimy soup; covering traps steam and intensifies the gooey consistency.
• Pre-boiling the meats and cooking the soup in that same stock is the key to a deeply savory, umami-rich okra soup.

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