How to Make Delicious Bitter Leaf Soup (Ofe Onugbu) at Home

Bitter leaf soup, also known as ofe onugbu, is a traditional Nigerian dish that is popular in many parts of West Africa. It is made with bitter leaf, a green leafy vegetable that has a distinctive bitter taste, and cocoyam, a starchy root crop that thickens the soup. Bitter leaf soup is rich in nutrients and flavor, and can be enjoyed with various starchy accompaniments such as fufu, pounded yam, eba, or rice.

In this article, we will show you how to make delicious bitter leaf soup at home with simple ingredients and easy steps. You will learn how to prepare the bitter leaf, how to cook the soup base with assorted meat and fish, and how to season the soup with palm oil, crayfish, ogiri igbo, and other spices. You will also get some tips on how to adjust the bitterness of the soup to your preference, and how to store and reheat the soup for later use.

Bitter Leaf Soup Recipe

Ingredients

• 1 bunch bitter leaf, washed and chopped
• 1 pound beef, cut into small pieces
• 1 pound chicken, cut into small pieces
• 1 smoked fish
• 1 stockfish
• 1 onion, chopped
• 2 tomatoes, chopped
• 1 scotch bonnet pepper, chopped
• 1 teaspoon ground crayfish
• 1 teaspoon salt
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground turmeric
• 1/4 cup palm oil
• 1 cup water

Instructions

1. In a large pot, bring the beef and chicken to a boil in water. Reduce the heat and simmer for 30 minutes, or until the meat is cooked through.
2. Add the smoked fish and stockfish to the pot and simmer for an additional 15 minutes.
3. In a separate pan, heat the palm oil over medium heat. Add the onion and cook until softened, about 5 minutes.
4. Add the tomatoes and pepper to the pan and cook for an additional 5 minutes, or until the tomatoes are soft and the pepper is fragrant.
5. Add the ground crayfish, salt, ginger, and turmeric to the pan and cook for 1 minute more.
6. Pour the contents of the pan into the pot with the meat and fish. Add the bitter leaf and water, and bring the soup to a boil.
7. Reduce the heat and simmer for 10 minutes, or until the bitter leaf is wilted.
8. Serve hot with fufu, eba, or rice.

Tips

• If you find the bitter leaf to be too bitter, you can blanch it in hot water for a few minutes before adding it to the soup.
• You can also add other vegetables to the soup, such as spinach, okra, or eggplant.
• To make the soup thicker, you can add a little cornstarch or cassava flour to the pot.
• Bitter leaf soup is traditionally served with fufu, eba, or rice.

Nutritional Information

One serving of bitter leaf soup provides the following nutrients:

• Calories: 250
• Fat: 10 grams
• Saturated fat: 2 grams
• Carbohydrates: 25 grams
• Fiber: 5 grams
• Protein: 20 grams
• Vitamin A: 100% of the Daily Value
• Vitamin C: 150% of the Daily Value
• Iron: 25% of the Daily Value

Health Benefits

Bitter leaf soup is a good source of vitamins and minerals, and it has several health benefits. These include:

• Boosting the immune system: Bitter leaf contains antioxidants that can help protect the body from damage caused by free radicals. Free radicals are linked to a number of health problems, including cancer and heart disease.
• Improving digestion: Bitter leaf is a good source of fiber, which can help to improve digestion and prevent constipation.
• Detoxifying the body: Bitter leaf can help to remove toxins from the body, which can help to improve overall health and well-being.
• Reducing inflammation: Bitter leaf contains anti-inflammatory compounds that can help to reduce inflammation in the body. Inflammation is linked to a number of health problems, including arthritis and heart disease.
• Fighting cancer: Bitter leaf contains compounds that have been shown to fight cancer cells in laboratory studies. More research is needed to determine whether bitter leaf can help to prevent or treat cancer in humans.

Overall, bitter leaf soup is a nutritious and delicious dish that can offer a number of health benefits.