Okra, chicken and vegetable soup

Name: Okra, chicken and vegetable soup
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 4 portions

A light okra soup with thoroughly cooked chicken and mixed vegetables. Provides protein and fibre, and is easy to eat when a heavy meal does not appeal.

Prep: 15 min
Cook: 40 min
Total: 55 min
Portions: 4

Easy
Pregnancy
High-protein
Fibre-rich
Lower in saturated fat

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Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

Swap an ingredient

Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

Ingredient unavailable: use cooked lean beef instead of skinless chicken pieces
Ingredient unavailable: use groundnut oil instead of palm oil

Ingredients

For 4 portions. Tick items as you go — nothing is changed for anyone else.

600 g skinless chicken pieces
400 g okra, washed and sliced
150 g ugu or spinach, washed and shredded
2 medium tomatoes, washed and chopped
1 medium onion, peeled and chopped
2 tbsp palm oil or groundnut oil
900 ml unsalted stock or water

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

Step 1. Boil the chicken with the onion in the stock for 25–30 minutes until fully cooked.
Step 2. Add the oil and chopped tomato and simmer for 5 minutes.
Step 3. Stir in the sliced okra and cook for 5–6 minutes so it stays green and just tender.
Step 4. Add the washed leaves and cook for 2 minutes.
Step 5. Check the chicken is cooked through with no pink meat, then serve with a small portion of rice, yam or swallow.

Allergens for your selection

No declarable allergens in the ingredients as currently selected.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Food safety

Wash all fruit, vegetables and leafy greens thoroughly in clean water before use.
Cook meat, chicken, fish and eggs thoroughly — no pink meat, no runny egg yolk or white.
Keep raw meat, chicken and fish away from cooked food, and use separate boards, knives and plates.
Cool leftovers quickly, refrigerate where power allows, and reheat once until piping hot throughout. If you cannot refrigerate safely, cook only what you will eat.
Use pasteurised milk and dairy products, and avoid raw or undercooked foods during pregnancy.
No meal can be described as completely risk-free. Guidance can differ — follow current Nigerian maternal-health advice or the advice of your midwife, doctor or antenatal clinic.
Beans, vegetables, fruit and wholegrains contain fibre, which — with enough fluid through the day — can support normal bowel function as part of a balanced diet.

Allergens

No common declarable allergens are listed in this recipe's ingredients.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Sources

Food-based dietary guidelines for Nigeria — Federal Ministry of Health, Nigeria and FAO, reviewed 4 September 2026
WHO recommendations on antenatal care for a positive pregnancy experience — World Health Organization, reviewed 4 September 2026
Five keys to safer food — World Health Organization, reviewed 4 September 2026