Low Fat Bitterleaf Soup

Delight your taste buds with this Low Fat Bitterleaf Soup, a healthy and flavorful twist on the traditional African favorite. Featuring the robust richness of carefully washed bitterleaf paired with tender lean chicken breast, this guilt-free dish is packed with nutrients and bold, earthy flavors. Aromatic ginger, garlic, and a touch of spicy scotch bonnet pepper elevate the broth, while a hint of ground crayfish adds depth to every spoonful. Cooked in a light blend of low-sodium chicken broth and just a splash of palm oil, this soup is a perfect choice for those seeking a wholesome, low-fat meal option. Perfectly balanced with tangy tomatoes and a medley of peppers, this satisfying one-pot soup is ideal for serving with fufu, rice, or on its own for a hearty, comforting dinner. Easy to prepare and ready in just an hour, this recipe is a must-try for those looking for a nutritious taste of West African cuisine!

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 cups bitterleaf
• 500 grams lean chicken breast
• 1 large onion
• 3 medium tomatoes
• 1 large red bell pepper
• 1 small scotch bonnet pepper
• 3 cloves garlic
• 1 inch piece ginger
• 4 cups low sodium chicken broth
• 2 tablespoons ground crayfish
• 2 tablespoons palm oil
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Begin by thoroughly washing the bitterleaf to remove excess bitterness. Rinse under running water until the water runs almost clear.

Step 2

Cut the lean chicken breast into bite-sized pieces. Season lightly with salt and set aside.

Step 3

Chop the onion, tomatoes, and red bell pepper. Remove seeds from the scotch bonnet pepper and finely chop.

Step 4

Grate or finely chop the garlic and ginger.

Step 5

In a large pot, add the palm oil and heat over medium heat. Once hot, add the chopped onions and sauté for 3-4 minutes until translucent.

Step 6

Add the garlic, ginger, and scotch bonnet pepper to the pot and sauté for another 2 minutes, stirring frequently.

Step 7

Add the tomatoes and red bell pepper. Cook for 5 minutes until the vegetables start to soften.

Step 8

Pour in the low sodium chicken broth and bring the mixture to a simmer.

Step 9

Add the chopped chicken pieces to the pot, stirring well to combine. Let simmer for 10 minutes until the chicken is partially cooked.

Step 10

Stir in the ground crayfish and washed bitterleaf. Mix well, ensuring the bitterleaf is evenly distributed throughout the soup.

Step 11

Season with salt and black pepper. Allow the soup to simmer gently for another 15 minutes, stirring occasionally.

Step 12

Check for seasoning and adjust if necessary. Once the chicken is fully cooked and the soup is well blended, remove from heat.

Step 13

Serve the Bitterleaf Soup hot, and enjoy with a side of your choice if desired, such as fufu or rice.

Nutrition Facts

Serving size	(2751.3g)

Amount per serving	% Daily Value*
Calories	1633.6

Total Fat 51.0g	0%
Saturated Fat 19.7g	0%
Polyunsaturated Fat 0.3g
Cholesterol 465.5mg	0%
Sodium 5132.7mg	0%
Total Carbohydrate 96.9g	0%
Dietary Fiber 23.2g	0%
Total Sugars 29.7g
Protein 198.4g	0%

Vitamin D 25IU	0%
Calcium 975.8mg	0%
Iron 22.3mg	0%
Potassium 5700.6mg	0%

*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.

Source of Calories

Fat: 28.0%

Protein: 48.4%

Carbs: 23.6%