Welcome to the vibrant and flavorful world of Cameroonian cuisine! In this recipe, we're diving into the rich culinary heritage of Cameroon with the renowned Chad Ndolé. Originating from the coastal region of Cameroon, Chad Ndolé is a dish that epitomizes the diverse flavors and ingredients found in West African cooking. Its blend of hearty greens, tender meats, and aromatic spices creates a dish that is both comforting and unforgettable. Join us on a culinary journey as we explore the steps to create this beloved Cameroonian delicacy, guaranteed to tantalize your taste buds and transport you to the bustling markets of Cameroon.

Ingredients:

• 500g of bitter leafy greens (can be substituted with spinach or collard greens)
• 250g of groundnuts (peanuts), roasted and ground into a paste
• 500g of meat or fish (chicken, beef, or fish fillets)
• 2 onions, finely chopped
• 3 cloves of garlic, minced
• 2 tomatoes, diced
• 2 tablespoons of palm oil (or any cooking oil)
• 1 teaspoon of ground crayfish (optional)
• 1 teaspoon of ground Cameroon pepper (or substitute with any hot pepper)
• Salt to taste
• Water, as needed

Instructions:

Prepare the Bitter Leafy Greens:

1- If using fresh bitter leafy greens, wash them thoroughly to remove any bitterness. If using frozen greens, thaw them according to package instructions.

2- Chop the greens finely and set aside.

Prepare the Meat or Fish:

1- If using meat, cut it into bite-sized pieces. If using fish, clean and cut it into chunks.

2- Season the meat or fish with salt and set aside.

Make the Groundnut Paste:

1- Roast the groundnuts in a dry skillet over medium heat until they are golden brown, stirring frequently to prevent burning.

2- Allow the roasted groundnuts to cool slightly, then grind them into a fine paste using a food processor or mortar and pestle. Set aside.

Cook the Meat or Fish:

1- In a large pot, heat the palm oil over medium heat.

2- Add the chopped onions and minced garlic to the pot and sauté until they are soft and translucent.

3- Add the diced tomatoes and cook until they are softened and the oil begins to separate from the mixture.

4- Add the seasoned meat or fish to the pot and cook until they are browned on all sides.

Prepare the Ndolé Sauce:

1- Once the meat or fish is cooked, add the chopped bitter leafy greens to the pot.

2- Stir in the groundnut paste, ground crayfish (if using), and ground Cameroon pepper.

3- Add enough water to the pot to create a thick, stew-like consistency.

4- Season with salt to taste and stir to combine all the ingredients.

Simmer and Serve:

1- Reduce the heat to low and let the Ndolé simmer for about 20-30 minutes, allowing the flavors to meld together and the sauce to thicken.

2- Stir occasionally to prevent sticking and burning.

3- Once the Ndolé is cooked to your desired consistency, remove it from the heat.

4- Serve the Chad Ndolé hot with a side of boiled rice, fried plantains, or fufu for a traditional Cameroonian meal.

Enjoy the rich and aromatic flavors of this authentic Cameroonian dish!

Nutritional Values:

Here are the approximate nutritional values for the listed ingredients per serving:

Bitter Leafy Greens (Spinach):

• Calories: 23 kcal
• Protein: 2.9 g
• Carbohydrates: 3.6 g
• Fiber: 2.2 g
• Fat: 0.4 g

benefits:

• Rich in vitamins A, C, and K, as well as folate, iron, and calcium.
• Supports eye health, boosts immunity, and promotes bone health.

Groundnuts (Peanuts), roasted and ground into a paste:

• Calories: 567 kcal
• Protein: 25.8 g
• Carbohydrates: 16.1 g
• Fiber: 7.9 g
• Fat: 49.2 g

benefits:

• Excellent source of protein, healthy fats, and fiber.
• Contains antioxidants, vitamins E and B, and minerals like magnesium and phosphorus.
• Supports heart health, aids in weight management, and provides energy.

Meat or Fish (Chicken Breast):

• Calories: 165 kcal
• Protein: 31 g
• Carbohydrates: 0 g
• Fat: 3.6 g

benefits:

• High-quality protein source, essential for muscle repair and growth.
• Rich in vitamins and minerals such as B vitamins, iron, and zinc.
• Supports muscle health, boosts metabolism, and aids in tissue repair.

Onions:

• Calories: 44 kcal
• Protein: 1.2 g
• Carbohydrates: 10.1 g
• Fiber: 1.9 g
• Fat: 0.1 g

benefits:

• Contains antioxidants like quercetin, which may have anti-inflammatory and anti-cancer properties.
• Good source of vitamin C, B vitamins, and dietary fiber.
• Supports heart health, boosts immunity, and may help regulate blood sugar levels.

Garlic:

• Calories: 13 kcal
• Protein: 0.6 g
• Carbohydrates: 2.8 g
• Fiber: 0.2 g
• Fat: 0.1 g

benefits:

• Known for its antibacterial and antiviral properties.
• Rich in sulfur compounds like allicin, which may help reduce blood pressure and cholesterol levels.
• Supports immune function, cardiovascular health, and may have anti-inflammatory effects.

Tomatoes:

• Calories: 18 kcal
• Protein: 0.9 g
• Carbohydrates: 3.9 g
• Fiber: 1.2 g
• Fat: 0.2 g

benefits:

• Excellent source of vitamin C, potassium, and antioxidants like lycopene.
• Supports heart health, helps lower blood pressure, and may reduce the risk of certain cancers.
• Promotes skin health, aids digestion, and supports overall wellbeing.

Palm Oil:

• Calories: 240 kcal
• Fat: 27 g

benefits:

• Contains tocotrienols and tocopherols, forms of vitamin E with antioxidant properties.
• Provides energy, supports cell function, and may have anti-inflammatory effects.
• Contains saturated and unsaturated fats, which can help improve cholesterol levels when consumed in moderation.

Ground Crayfish (optional):

• Nutritional information not readily available, typically low in calories and high in protein.

benefits:

• Good source of protein and essential amino acids.
• Provides minerals like calcium, phosphorus, and iron.
• Adds flavor to dishes and enhances nutritional content.

Ground Cameroon Pepper:

• Nutritional information not readily available, typically low in calories and carbohydrates.

benefits:

• Contains capsaicin, which may help reduce inflammation and promote weight loss.
• Provides vitamins A and C, as well as antioxidants.
• Adds heat and flavor to dishes, stimulating appetite and aiding digestion.

Salt:

• Nutritional information not provided as it varies based on usage and type.

benefits:

• Necessary for electrolyte balance and nerve function.
• Regulates fluid balance in the body and helps with muscle contraction.
• Excessive consumption may lead to high blood pressure, so it should be used in moderation.

Water:

• No nutritional value.

benefits:

• Essential for hydration and bodily functions.
• Supports digestion, nutrient absorption, and temperature regulation.
• Helps flush out toxins and waste products from the body.

Please note that these values are approximate and can vary based on factors such as specific ingredients used and cooking methods. Additionally, the nutritional information provided is based on typical values and may not be accurate for all products. It's always a good idea to check the nutritional labels on the specific products you use for the most accurate information.