Low Sodium Bitterleaf Soup

Delightfully aromatic and brimming with nutrients, Low Sodium Bitterleaf Soup is a heart-healthy twist on the beloved West African classic. This vibrant dish combines the earthy bitterness of thoroughly washed bitterleaf with the mild sweetness of fresh spinach, all simmered in a rich, tomato-based broth enhanced by the smoky depth of ground crayfish and a hint of ginger. Tender, protein-packed chicken breast serves as the perfect complement, while optional ingredients like ground uziza seed or dried chilies add layers of complexity for adventurous palates. With no added salt, this wholesome soup relies on bold, natural flavors to shine, making it an ideal option for those seeking low-sodium meal ideas without sacrificing taste. Packed with nutrients and bursting with flavor, it’s a comforting, hearty dish perfect for any season. Serve it warm alongside a side of steamed yams or enjoy it as a standalone meal for a nourishing experience.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

Rinse spinach leaves and set them aside for later use.

Step 3

Cut the chicken breast into bite-sized pieces and set aside.

Step 4

Blend the tomatoes, bell pepper, and half of the onion together into a smooth puree.

Step 5

Slice the remaining half of the onion and mince the garlic cloves and ginger.

Step 6

In a large pot, heat the palm oil over medium heat. Add the sliced onions and sauté until translucent.

Step 7

Add the blended tomato mixture to the pot and cook for about 10 minutes, stirring occasionally until the mixture thickens and reduces slightly.

Step 8

Add the minced garlic, ginger, and grounded chili (if using), and continue to cook for another 2 minutes.

Step 9

Pour in the water and bring to a simmer.

Step 10

Add the chicken pieces to the pot, cover, and simmer for about 15 minutes until the chicken is cooked through.

Step 11

Stir in the ground crayfish and black pepper. Adjust the heat as necessary to maintain a gentle simmer.

Step 12

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.

Step 13

Taste the soup and adjust seasoning with more black pepper if needed, considering the low sodium requirement.

Step 14

Serve the soup hot, garnished with additional cooked, blanched bitterleaf if desired.

Nutrition Facts

Serving size	(2725.3g)

Amount per serving	% Daily Value*
Calories	1045.0

Total Fat 53.0g	0%
Saturated Fat 23.5g	0%
Polyunsaturated Fat 0.1g
Cholesterol 230.2mg	0%
Sodium 394.5mg	0%
Total Carbohydrate 59.9g	0%
Dietary Fiber 18.5g	0%
Total Sugars 19.9g
Protein 90.5g	0%

Vitamin D 0IU	0%
Calcium 565.0mg	0%
Iron 12.9mg	0%
Potassium 2830.2mg	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: 44.2%

Protein: 33.6%

Carbs: 22.2%