AI-generated photo.
Senegalese · Iconic, Dakar · Senegal
Soupe kandia
Also called soup kandia
Soupe kandia (soup kandia), a Dakar plate from Senegal.
Pai editors’ mark 5 / 5
Plan, list, and collections
Soupe kandia is cooked in Dakar as its own plate, not as a copy of a restaurant menu. Simmer okra with tomato until it silks, then cook the shrimp through and serve the pot with rice. Palm oil is the usual fat. Neutral oil is the fat this pantry counts. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
78
Health score
Light & nourishing
Moderate
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 20%
- Carbs 65%
- Fat 15%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 14 g, under the 25 g mark.
Watch · Low sodium
About 563 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Dry jasmine rice164 kcal
- Shrimp, peeled42 kcal
- Neutral oil33 kcal
- Okra23 kcal
- Yellow onion10 kcal
- Tomato9 kcal
Glycemic load
Estimated glycemic load for this count: 31.6. The bands come from the ingredient table.
Portion
One serving, as written, is about 286 kcal.
Allergens. Shellfish
Make it healthier
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 286 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve three-quarters of the plate.
The seasoning stays. The calories fall with the portion. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 286 kcal | 14% |
| Protein | 14 g | 28% |
| Carbohydrate | 46.7 g | 17% |
| Fiber | 4 g | 14% |
| Total sugars | 3.5 g | 7% |
| Fat | 4.8 g | 6% |
| Saturated fat | 0.7 g | 3% |
| Cholesterol | 75 mg | 25% |
| Sodium | 563 mg | 24% |
| Potassium | 504 mg | 11% |
| Calcium | 120 mg | 9% |
| Iron | 2.9 mg | 16% |
| Magnesium | 72 mg | 17% |
| Zinc | 1.6 mg | 15% |
| Vitamin A | 51 mcg | 6% |
| Vitamin C | 25.6 mg | 28% |
| Vitamin D · estimate | 1.1 mcg | 6% |
| Vitamin E | 0.8 mg | 5% |
| Vitamin K | 33 mcg | 28% |
| Thiamin (B1) | 0.4 mg | 37% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin (B3) · estimate | 5.7 mg | 36% |
| Vitamin B6 · estimate | 0.5 mg | 30% |
| Folate | 158 mcg | 40% |
| Vitamin B12 | 0.6 mcg | 23% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Much of the energy comes from a fast starch such as white rice, white flour, or sugar.
- Shellfish should be fully cooked. This is an allergen for many people.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Okra2 cups280 g
Shrimp, peeled14 shrimp220 g
Tomato2 tomatoes200 g
Yellow onion1 onion100 g
Dry jasmine rice0.9 cup180 g
Garlic3 cloves8 g
Chili flakes0.5 tsp2 g
Neutral oil1 tbsp16.48 ml
Kosher salt0.5 tsp3 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Serve three-quarters of the plate.. The seasoning stays. The calories fall with the portion.
Method
AI-generated photo.
1Set out a scale and the equipment for Soupe kandia. Heat to a quiet simmer, about 195°F / 90°C and give it 5 minutes so the surface is actually hot. Weigh okra, shrimp, peeled, tomato, yellow onion, dry jasmine rice, garlic, chili flakes, neutral oil, kosher salt. Soupe kandia is cooked in Dakar as its own plate, not as a copy of a restaurant menu. Simmer okra with tomato until it silks, then cook the shrimp through and serve the pot with rice. Palm oil is the usual fat. Neutral oil is the fat this pantry counts. Amounts are for 4 from foods this library can count.
Heat 5 min
AI-generated photo.
2Soupe kandia is cooked in senegal. Also called soup kandia. Skim the foam once, then stop stirring so the broth stays clear.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Soupe kandia, until the edges take a little color. Add the herb at the end so it stays green and fragrant.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Soupe kandia at a quiet simmer, about 195°F / 90°C. Start checking at 27 minutes. Soupe kandia is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
Simmer 27 min
- 🇸🇳 SenegalWest Africaicon-senegal-soupe-kandia-step-4
Soupe kandia, step 5
Step 5 · Soupe kandia
5Check the center of Soupe kandia, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇸🇳 SenegalWest Africaicon-senegal-soupe-kandia-step-5
Soupe kandia, step 6
Step 6 · Rest 5 min
6Rest Soupe kandia for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in senegal, with the sauce or garnish that belongs to it. Film Soupe kandia in this shot order and no other: beans or grains tender at the edge of a bite; a quiet simmer with small bubbles; steam rising off the finished plate; tongs turning one piece. Slate words for the editor: ramekin, ribbon, kilnfire, ember, violet, oven, nappe, hearthside, birch, sable.
Rest 5 min
How you know it is done
Soupe kandia is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
If it goes wrong
- Soupe kandia looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Soupe kandia turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Soupe kandia, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Soupe kandia is one of the plates people ask for by name from Dakar.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Simmer okra with tomato until it silks, then cook the shrimp through and serve the pot with rice. Palm oil is the usual fat. Neutral oil is the fat this pantry counts.
Allergens in the required list: Shellfish.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.