Read time : 2.5 minutes
Nutritional Composition ( per 280g serving)
- Calories-445
- Carbohydrate-56g
- Protein-38g
- Total Fat-24g
- Dietary Fibre-2.6g
Ingredients
- -Rice
- -Tomato(fresh)
- -Groundnut Paste
- -Protein( e.g. smoked fish, poultry, meat)
- -Carrot (Optional)
- -Iodized Salt
- -Habanero Pepper
- -Natural herbs and spices (e.g. ginger, garlice, bay leaf, oregano, basil)
- -Onions
Utensils
- -Saucepan or deep frying pan
- -Blender or Asanka and Tapoli
- -Wooden spoon or ladle
- -Bowl(s)
- -Grater (optional)
- -Serving spoon
- -Large cooking pot
- -Knife
- -Cutting board
- -Colander or sieve
- -Serving bowl or plate
Cooking Instructions(Groundnut Soup)
- Wash all the ingredients thoroughly with water
- Chop the washed ingredients on a chopping board using a knife.
- Mix groundnut paste with tomato paste(optional ) and heat the mixture over low heat, stirring until it oils off.
- Blend the chopped ingredients into a smooth mixture (use Asanka and Tapoli if you have no blender).
- Steam protein sauce with the blended ingredient mixture and a pinch of salt for about 10-15 minutes .
- Add the preheated groundnut paste and tomato paste mixture to the protein sauce and stir well.
- Add reasonable amounts of water and salt and stir well.
- Cover, and simmer for 20-25 minutes.
Cooking Instructions(Omotuo/ Rice Balls )
- Wash 1.5 cups of rice thoroughly.
- Pour the washed rice into a saucepan.
- Add about 3 cups of water and salt to taste.
- Cover and allow to cook till water evaporates or dries up and the rice soft.
- Remove the saucepan from the heat and mash the cooked rice with a wooden spoon until it becomes soft and clumps together.
- Transfer the mashed rice to a bowl and shape and package it nicely.
- Serve with your groundnut soup and enjoy your delicious meal
Nutritional Benefits
- May improve blood sugar control
- Healthy fats from the groundnut soup can lower bad cholesterol levels when consumed moderately.
- Natural spices used provide several anti-inflammatory, antimicrobial, and digestive benefits.
- Helps with Immune Support, thanks to garlic, ginger, and protein sources.
- Rich in vitamins, minerals, and fiber important for supporting bone health, growth, metabolism, heart function and weight management.
- Good source of energy
Disclaimer:
The exact calorie and nutrient content of omo tuo and groundnut soup can vary widely based on portion sizes, preparation methods, and specific ingredients used (e.g. type of rice, quantity of oil, protein source). This summary provides general nutritional insights and should not be used as a substitute for personalized dietary advice. For precise dietary guidance or calorie tracking, consult a registered dietitian
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RD, LD Julius Sammah
MyHealthCop Certified Dietician
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