Ndolé (Bitterleaf) Soup

Ndolé (Bitterleaf) Soup Recipe from Cameroon with Shrimp and Peanuts

Region / culture: Cameroon | Preparation time: 30 minutes | Cooking time: 1 hour | Servings: 6

Introduction

Ndolé, also known as Bitterleaf Soup, is a traditional Cameroonian dish that is popular throughout West Africa. This hearty and flavorful soup is made with a variety of ingredients, including bitterleaf (or other greens), prawns, dried fish, peanuts, and a blend of spices. Ndolé is a delicious and nutritious dish that is perfect for any occasion.

History

Ndolé has been a staple in Cameroonian cuisine for centuries. The dish is believed to have originated in the coastal regions of Cameroon, where bitterleaf grows abundantly. Over time, Ndolé has become a beloved dish in many West African countries, with each region adding its own unique twist to the recipe. Today, Ndolé is enjoyed by people all over the world for its rich flavors and comforting qualities.

Ingredients

2 to 4 cups of fresh or dried bitterleaf, or several cups of spinach, or similar greens
2 cups of fresh shrimp or prawns, or 1 cup of dried shrimp or prawns
2 lb (907 g) of dried, salted, or smoked fish
2 cups of raw shelled peanuts
1 chopped onion
2 tsp of finely minced fresh ginger root
2 cloves of finely minced garlic
6 ripe tomatoes, chopped and mashed (may be peeled if desired)
0.5 tsp of thyme (optional)
0.5 tsp of rosemary (optional)
1 chopped green bell pepper (optional)
1 chopped chile pepper (optional)
4 cups of chicken broth or chicken stock
palm oil or vegetable oil for frying
salt, black pepper, cayenne pepper or red pepper

How to prepare

If using dried or fresh bitterleaf, wash it in cold water, rinse several times, and allow it to soak for at least a few hours. Then, chop it into pieces.
If using spinach leaves, clean and chop them immediately before cooking the soup.
If using any other greens (such as kale or collard greens), clean, chop, and briefly parboil them before cooking the soup.
Marinate the shrimp (or prawns) for a few hours in a paste made from half of the minced ginger, half of the chopped onion, and a little oil. If using dried shrimp, add a little water and soak the dried/salted shrimp in water for a few hours.
After starting to cook the soup, cut the shrimp into pieces and remove any skin or bones.
If using fresh peanuts, remove the skins from the peanuts by boiling them for a few minutes. Crush or chop the peanuts and simmer them in two cups of water for about an hour. Add water if necessary. Once cooked, crush them into a smooth paste.
If using beef or chicken, fry the meat in a skillet and then add a cup of appropriate stock, broth, and water. Set aside.
Heat a few tablespoons of oil in a large pot and fry the remaining onions, garlic, ginger, rosemary, and thyme for a few minutes. Then, add the tomatoes and reduce the heat to a simmer for several minutes.
Add the bitterleaf (or greens) to the pot. Stir and simmer for several minutes more.
Add the cooked peanut paste (or peanut butter and hot water). Stir and continue to cook the soup at a simmer.
Add the shrimp (or prawns) to the pot, along with the green pepper, any hot chile pepper, salt, and red or black pepper as desired.
Cover the pot and continue to cook over low heat.
When the greens seem tender (after thirty minutes to an hour), heat oil in a skillet and stir fry the shrimp (or prawns) along with their marinade. Add them to the soup.
Cook the soup (adding water or stock if desired) until it reaches the desired consistency.

Variations

Add okra or pumpkin to the soup for added texture and flavor.
Use chicken or beef instead of prawns for a different protein option.
Experiment with different spices and seasonings to customize the flavor profile of the soup.

Cooking Tips & Tricks

Soak the bitterleaf in cold water for a few hours to reduce its bitterness.

- Marinate the prawns in a ginger and onion paste for added flavor.

- Use a combination of dried, salted, or smoked fish for a depth of flavor.

- Simmer the soup over low heat to allow the flavors to meld together.

- Adjust the seasonings to suit your taste preferences.

Serving Suggestions

Ndolé is traditionally served with a side of boiled plantains, yams, or rice. The starchy side dish helps to balance out the flavors of the soup and makes for a satisfying meal.

Cooking Techniques

Simmer the soup over low heat to allow the flavors to develop.

- Stir-fry the prawns before adding them to the soup for a crispy texture.

- Blend the peanuts into a smooth paste for a creamy and rich consistency.

Ingredient Substitutions

Use spinach or kale instead of bitterleaf if it is not available.

- Substitute almond butter or cashew butter for peanuts for a different flavor profile.

- Use tofu or tempeh instead of prawns for a vegetarian option.

Make Ahead Tips

Ndolé can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat the soup on the stovetop over low heat before serving.

Presentation Ideas

Garnish Ndolé with chopped peanuts, fresh herbs, or a drizzle of coconut milk for a beautiful presentation. Serve the soup in individual bowls with a side of rice or plantains for a complete meal.

Pairing Recommendations

Ndolé pairs well with a crisp white wine, such as Sauvignon Blanc or Chardonnay. For a non-alcoholic option, try serving the soup with a refreshing glass of hibiscus tea or ginger beer.

Storage and Reheating Instructions

Store any leftover Ndolé in an airtight container in the refrigerator for up to 3 days. Reheat the soup on the stovetop over low heat, stirring occasionally, until heated through.

Nutrition Information

Calories per serving

A serving of Ndolé typically contains around 400-500 calories, depending on the portion size and ingredients used. This makes it a satisfying and nourishing meal option.

Carbohydrates

Ndolé is a rich source of carbohydrates, thanks to ingredients like peanuts and greens. Carbohydrates provide the body with energy and are essential for overall health and well-being.

Fats

The peanuts and oil used in Ndolé contribute to its fat content. While fats are high in calories, they are also important for proper brain function and hormone production.

Proteins

Ndolé is a protein-rich dish, thanks to ingredients like prawns, fish, and peanuts. Protein is essential for muscle growth and repair, as well as overall health and vitality.

Vitamins and minerals

Ndolé is packed with vitamins and minerals, including vitamin C, vitamin A, iron, and calcium. These nutrients are important for immune function, vision, and bone health.

Alergens

Ndolé contains peanuts and seafood, which are common allergens. If you have allergies to these ingredients, be sure to use suitable substitutions or omit them from the recipe.

Summary

Overall, Ndolé is a nutritious and well-rounded dish that provides a good balance of carbohydrates, fats, proteins, vitamins, and minerals. Enjoying Ndolé as part of a balanced diet can help support overall health and well-being.

Summary

Ndolé is a delicious and nutritious West African soup that is perfect for any occasion. Packed with protein, vitamins, and minerals, this flavorful dish is sure to become a new favorite in your recipe repertoire. Enjoy Ndolé with a side of rice or plantains for a satisfying and comforting meal.

How did I get this recipe?

The first time I saw this recipe, I was captivated by its simplicity. It was handed down to me by a dear friend who had learned it from her grandmother in Cameroon. The recipe was for Ndolé Soup, also known as Bitterleaf Soup, a traditional dish that is popular in West Africa.

I remember sitting in my friend's kitchen, watching her deftly chop the vegetables and seasonings, all the while telling me stories of her childhood and the memories she associated with this dish. The aroma of the soup filled the room, and I couldn't wait to taste it.

As I took my first spoonful of Ndolé Soup, I was transported to a different world. The flavors were rich and complex, a perfect balance of bitterness from the leaves and sweetness from the vegetables. I knew then that I had to learn how to make this dish myself.

I asked my friend to teach me the recipe, and she gladly agreed. She walked me through each step, from soaking the bitter leaves to grinding the peanuts for the sauce. I took notes diligently, wanting to capture every detail so that I could recreate the dish at home.

After several hours of cooking and simmering, the Ndolé Soup was finally ready. I ladled it into bowls and served it to my family, eager to see their reactions. To my delight, they all loved it. My children asked for seconds, and my husband declared it one of the best dishes I had ever made.

From that day on, Ndolé Soup became a staple in our household. I made it for special occasions and family gatherings, always receiving compliments and requests for the recipe. I was proud to have learned such a traditional dish and to be able to share it with my loved ones.

Over the years, I have made some adjustments to the original recipe, adding my own twists and flavors to make it my own. Sometimes I substitute different vegetables or spices, depending on what I have on hand. But no matter how I make it, Ndolé Soup always brings back memories of that day in my friend's kitchen, learning a recipe that has become a part of my family's culinary heritage.

I have since passed the recipe down to my own children, teaching them the art of making Ndolé Soup and instilling in them a love for traditional African cuisine. I hope that they will continue to make this dish for generations to come, sharing it with their own families and friends.

Ndolé Soup will always hold a special place in my heart, a reminder of the bonds of friendship and the joy of cooking and sharing good food with the ones we love. I am grateful to have learned this recipe and to have had the opportunity to pass it on to others. Cooking has always been a way for me to connect with others and create lasting memories, and Ndolé Soup is just one example of the magic that can happen in the kitchen.