Low Sodium Bitterleaf Soup
Elevate your healthy eating game with this Low Sodium Bitterleaf Soup, a flavorful twist on the classic West African delicacy that's perfect for anyone seeking a heart-friendly meal option. Packed with nutrient-rich bitterleaf, fresh spinach, and tender chicken breast, this soup delivers bold, earthy flavors while keeping sodium levels in check. Enhanced with aromatic spices like garlic, ginger, and an optional touch of ground uziza seed, this recipe beautifully marries traditional ingredients with a health-conscious approach. The slow-simmered tomato base, infused with palm oil and ground crayfish, creates a hearty, satisfying broth that's both vibrant and wholesome. Ready in just an hour and featuring optional dried chilies for extra heat, this soup is a colorful, nourishing delight that's sure to impress your taste buds and support your healthy lifestyle. Serve it steaming hot for a comforting, guilt-free meal!
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Recipe Information
Ingredients
- 150 g bitterleaf
- 100 g fresh spinach
- 250 g boneless skinless chicken breast
- 1 small red onion
- 3 medium fresh tomatoes
- 1 bell pepper
- 3 garlic cloves
- 1 tablespoon fresh ginger root
- 1.5 liters water
- 2 tablespoons ground crayfish
- 3 tablespoons palm oil
- 2 optional dried red chilies
- 0.5 teaspoon black pepper
- 1 teaspoon ground uziza seed (optional)
Instructions
Start by washing the bitterleaf thoroughly in clean water to remove its inherent bitterness. Change the water several times, squeezing and rubbing the leaves until most of the bitterness is gone.
Rinse spinach leaves and set them aside for later use.
Cut the chicken breast into bite-sized pieces and set aside.
Blend the tomatoes, bell pepper, and half of the onion together into a smooth puree.
Slice the remaining half of the onion and mince the garlic cloves and ginger.
In a large pot, heat the palm oil over medium heat. Add the sliced onions and sauté until translucent.
Add the blended tomato mixture to the pot and cook for about 10 minutes, stirring occasionally until the mixture thickens and reduces slightly.
Add the minced garlic, ginger, and grounded chili (if using), and continue to cook for another 2 minutes.
Pour in the water and bring to a simmer.
Add the chicken pieces to the pot, cover, and simmer for about 15 minutes until the chicken is cooked through.
Stir in the ground crayfish and black pepper. Adjust the heat as necessary to maintain a gentle simmer.
Add the washed bitterleaf and spinach, and continue to cook for another 5 minutes to allow the flavors to blend. Optionally, add ground uziza seed for an extra robust flavor.
Taste the soup and adjust seasoning with more black pepper if needed, considering the low sodium requirement.
Serve the soup hot, garnished with additional cooked, blanched bitterleaf if desired.
Nutrition Facts
Calories |
1045 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.0 g | 68% | |
| Saturated Fat | 23.5 g | 118% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 230 mg | 77% | |
| Sodium | 394 mg | 17% | |
| Total Carbohydrate | 59.9 g | 22% | |
| Dietary Fiber | 18.5 g | 66% | |
| Total Sugars | 19.9 g | ||
| Protein | 90.5 g | 181% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 565 mg | 43% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 2830 mg | 60% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
