Healthy Bitterleaf Soup

The rich aroma of Bitterleaf Soup filled the kitchen, its deep, earthy scent hinting at the nourishment within. Soft meats and thickened broth clung to the slightly bitter greens, creating a bold, comforting flavor that warmed from the inside out.

Overview

Healthy Bitterleaf Soup is a nutrient-rich, traditional African dish made with tender meats, fragrant spices, and the distinctively bold flavor of bitterleaf. Known for its medicinal properties, bitterleaf is packed with antioxidants, vitamins, and minerals that support digestion and overall wellness. The soup is often thickened with ground seeds or nuts, creating a hearty, satisfying texture that pairs perfectly with swallow foods like pounded yam or fufu. Delicious and wholesome, Bitterleaf Soup is a perfect blend of flavor and health benefits.

Ingredients

For the Soup Base

½ cup ground egusi (melon) seeds

4 cups low-sodium chicken, beef, or fish broth

1 medium red onion, finely chopped

2 cloves garlic, minced

1 teaspoon grated ginger

1-2 scotch bonnet peppers, blended

1 teaspoon smoked paprika

1 teaspoon ground crayfish

½ teaspoon sea salt

½ teaspoon black pepper

1 teaspoon dried thyme

½ teaspoon ground turmeric

½ teaspoon bay leaf

For the Protein & Greens

1 pound lean protein

1 cup assorted mushrooms

2 cups washed bitter leaves

1 small red bell pepper, finely diced

1 teaspoon olive oil or coconut oil

Instructions

Prepare the Bitter Leaves

⦁ Wash the bitter leaves thoroughly in cold water, squeezing out excess bitterness. Repeat until the bitterness is reduced to your liking.

Build the Soup Base

⦁ Heat olive oil in a pot and sauté the onions, garlic, and ginger until fragrant.
⦁ Stir in the blended scotch bonnet, paprika, turmeric, black pepper, thyme, crayfish, and bay leaf.
⦁ Pour in the broth and bring to a gentle simmer for 10 minutes.

Cook the Protein & Thicken the Soup

⦁ Add your lean protein of choice and cook until tender (chicken: 20 mins, fish: 10 mins, shrimp: 5 mins, tofu: 5 mins).
⦁ Stir in the ground egusi (if using) and simmer for another 10 minutes to thicken the soup.

Add Vegetables & Serve

⦁ Stir in the washed bitter leaves, mushrooms, and bell peppers. Simmer for 5-7 minutes to retain nutrients.
⦁ Remove from heat, discard the bay leaf, and garnish with fresh cilantro and a squeeze of lime.

Healthy Tips

✔ Less oil, same flavor! Using minimal oil keeps it heart-healthy while preserving taste.
✔ Mushrooms add meaty texture! A great plant-based addition for depth of flavor.
✔ Pair with: Brown rice, whole-grain fufu, or cauliflower swallow for a healthier alternative.
✔ Too bitter? Wash the leaves more or blanch them briefly before use.

Healthy Bitterleaf Soup

Overview

Ingredients

For the Soup Base

For the Protein & Greens

Instructions

Healthy Tips

Serving Suggestions

Conclusion

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