Ndole Soup

Ndole Soup Recipe from Cameroon with Bitterleaf and Shrimp

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

Introduction

Ndole Soup is a traditional Cameroonian dish that is made with bitterleaf, peanuts, and protein such as shrimp or fish. It is a flavorful and hearty soup that is often served with a side of plantains or rice.

History

Ndole Soup has been a staple in Cameroonian cuisine for centuries. It is believed to have originated from the Duala people of Cameroon and has since become a popular dish throughout the country. The combination of bitterleaf and peanuts gives the soup a unique and delicious flavor that is loved by many.

Ingredients

2-4 cups fresh or dried bitter leaf
2 cups fresh shrimp
2 lb (907 g) dried *2 cups peanut butter
chopped onion
2 tsp of fresh ginger root, finely minced (optional)
2 cloves garlic, finely minced
6 tomatoes, chopped
0.5 tsp thyme
0.5 tsp rosemary
green bell pepper, chopped
chillie pepper, chopped
4 cups of chicken broth
palm oil
salt, black pepper and red pepper (to taste)

How to prepare

Wash the bitter leaf in cold water, then chop it into pieces.
Marinate the Shrimp for a few hours in a paste made from half of the minced ginger, half of the chopped Onion, and a little oil.
Soak the dried in water for a few hours. Cut into pieces and remove any skin or bones.
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 heat to a simmer for several minutes.
Add the bitterleaf to the pot. Stir and simmer for several minutes more.
Add Peanut butter and hot water. Stir and continue to cook the soup at a simmer.
Add the to the pot, along with the green pepper, and any hot chile pepper, salt, and red or black pepper you think it needs. Cover the pot and continue to cook over low heat.
When the greens seem tender, 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 consistency you like.

Variations

Substitute shrimp with fish or chicken for a different protein option.
Add ground crayfish or smoked fish for extra flavor.
Use spinach or kale instead of bitterleaf if it is not available.

Cooking Tips & Tricks

Make sure to wash the bitterleaf thoroughly to remove any bitterness.

- Marinating the shrimp or fish in a paste of ginger and onion adds extra flavor to the dish.

- Adjust the amount of red pepper to suit your spice preference.

- Stir the peanut butter well before adding it to the soup to ensure a smooth consistency.

Serving Suggestions

Ndole Soup is traditionally served with a side of boiled plantains or rice. You can also enjoy it with fufu or cassava for a more authentic experience.

Cooking Techniques

Stir-frying the shrimp before adding it to the soup adds a nice texture and flavor.

- Simmering the soup over low heat allows the flavors to meld together and creates a rich and savory broth.

Ingredient Substitutions

Use sunflower seed butter instead of peanut butter for a nut-free version.

- Substitute palm oil with vegetable oil if desired.

- Use frozen bitterleaf if fresh is not available.

Make Ahead Tips

Ndole Soup can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat gently on the stovetop before serving.

Presentation Ideas

Garnish Ndole Soup with chopped peanuts, fresh herbs, or a drizzle of palm oil for a beautiful presentation. Serve in a bowl with a side of rice or plantains for a complete meal.

Pairing Recommendations

Ndole Soup pairs well with a crisp white wine or a cold beer. Enjoy it with a side of fresh fruit or a simple salad for a balanced meal.

Storage and Reheating Instructions

Store leftover Ndole Soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop, adding a splash of water or broth if needed to thin out the soup.

Nutrition Information

Calories per serving

Each serving of Ndole Soup contains approximately 400-500 calories, making it a substantial meal that can be enjoyed as a main course.

Carbohydrates

Ndole Soup is a low-carb dish, with most of the carbohydrates coming from the vegetables and peanuts. Each serving contains approximately 15-20 grams of carbohydrates.

Fats

Peanut butter and palm oil are the main sources of fat in Ndole Soup. Each serving contains around 20-25 grams of fat, with the majority being healthy unsaturated fats.

Proteins

Shrimp or fish provide a good amount of protein in Ndole Soup, with each serving containing around 25-30 grams of protein. This makes it a filling and satisfying meal.

Vitamins and minerals

Ndole Soup is rich in vitamins and minerals, particularly vitamin C, vitamin A, iron, and potassium. The bitterleaf and vegetables provide a good dose of antioxidants and nutrients.

Alergens

Peanuts are a common allergen, so be cautious when serving Ndole Soup to those with nut allergies. You can substitute the peanut butter with sunflower seed butter for a nut-free version.

Summary

Ndole Soup is a nutritious and balanced meal that is high in protein, healthy fats, and vitamins. It is a great option for those looking for a hearty and flavorful dish.

Summary

Ndole Soup is a delicious and nutritious dish that is perfect for a cozy night in or a special occasion. With its rich flavors and hearty ingredients, it is sure to become a favorite in your household. Enjoy this traditional Cameroonian recipe with your loved ones and savor the taste of Africa.

How did I get this recipe?

I distinctly remember the first time I saw this recipe for Ndole Soup. It was many years ago, during a trip to Cameroon, where I was visiting a dear friend who had invited me to her home for dinner. As I walked into her kitchen, the aroma of spices and herbs filled the air, and I knew I was in for a treat.

My friend, Marie, was a wonderful cook, and she took great pride in her traditional Cameroonian dishes. One of her specialties was Ndole Soup, a delicious and hearty dish made with bitterleaf, groundnuts, and a variety of meats. As she prepared the soup, I watched in awe as she effortlessly chopped, stirred, and seasoned each ingredient with precision and care.

I asked Marie how she had learned to make such a wonderful dish, and she smiled and told me that the recipe had been passed down through generations of women in her family. She explained that Ndole Soup was a staple in Cameroonian cuisine, often served at special occasions and gatherings with loved ones.

As I sat down to enjoy the soup, I was blown away by the depth of flavors and the warmth it brought to my soul. The bitterness of the bitterleaf was perfectly balanced by the richness of the groundnuts, and the tender meats added a heartiness that was truly satisfying.

After that evening, I knew I had to learn how to make Ndole Soup for myself. I asked Marie if she would be willing to teach me her family recipe, and she graciously agreed. We spent the next few days in her kitchen, chopping, stirring, and tasting until we had perfected the soup to my liking.

Over the years, I have made Ndole Soup many times for my family and friends, always with Marie's recipe close to my heart. Each time I cook it, I am transported back to that evening in Cameroon, surrounded by love, laughter, and the intoxicating scent of spices.

I have since added my own twist to the recipe, incorporating ingredients and techniques that I have learned from other friends and family members. Some may say that I have strayed from the traditional way of making Ndole Soup, but I like to think that I have simply added my own touch to an already perfect dish.

One of my favorite memories of making Ndole Soup was when my grandchildren came to visit. They had never tasted Cameroonian cuisine before, and I was excited to introduce them to a new culinary experience. As I guided them through the process of making the soup, I saw the joy and curiosity in their eyes, and I knew that I was passing down a tradition that would live on for generations to come.

As I grow older, I find solace in the kitchen, where I can create dishes that not only nourish the body but also the soul. Ndole Soup will always hold a special place in my heart, as it reminds me of the love, friendship, and memories that have shaped me into the cook I am today.

I am grateful for the opportunity to learn and share this recipe, and I hope that it will continue to bring joy and comfort to those who taste it. Ndole Soup may just be a simple dish, but to me, it represents a lifetime of culinary adventures, cherished moments, and the love that binds us all together.