Ndolé is a beloved traditional Cameroonian dish known for its rich and distinctive flavors. This hearty stew features ndolé leaves (bitter leaves) combined with meat or fish, ground peanuts, and a variety of vegetables and spices. Ndolé is often served with rice or plantains and is a staple at special occasions and family gatherings in Cameroon.
Ingredients:
- 500 grams ndolé leaves (bitter leaves)
- 500 grams meat or fish (chicken, beef, or fish fillets)
- 1 cup roasted peanuts, ground into a paste
- 2 large onions, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons palm oil
- 1 tablespoon crayfish powder (optional)
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon bouillon powder or cubes (optional)
- Assorted vegetables (spinach, pumpkin leaves, or eggplant, optional)
- Water for boiling
Instructions:
1. Prepare the Ndolé Leaves:
- Rinse ndolé leaves in cold water. Boil in a pot of water for 15 minutes, then drain and rinse. Repeat three times. Chop leaves finely.
2. Cook the Meat or Fish:
- Cook meat or fish until tender, seasoning with salt, pepper, and spices. Reserve the stock.
3. Prepare the Sauce:
- Heat palm oil in a pot. Sauté onions and garlic until translucent. Add ground peanut paste and cook, stirring for 5 minutes. Add crayfish powder if using.
4. Combine Ingredients:
- Add chopped ndolé leaves to the pot. Pour in reserved stock and additional water if needed. Season with salt, pepper, and bouillon. Simmer for 20 minutes.
5. Add Vegetables and Meat or Fish:
- Optionally, add vegetables and cook until tender. Return meat or fish to the pot. Simmer for an additional 5-10 minutes.
6. Serve:
- Serve Ndolé with rice or plantains. Garnish with fresh herbs if desired.
Nutrition Facts (approximate values per serving):
- Calories: 350-400 kcal
- Total Fat: 20-25g
- Saturated Fat: 4-6g
- Cholesterol: 40-60mg
- Sodium: 500-700mg
- Carbohydrates: 20-25g
- Fiber: 5-7g
- Protein: 25-30g
1. 500 grams ndolé leaves (bitter leaves)
- Calories: 75 kcal
- Carbohydrates: 4.5g
- Protein: 2g
- Fat: 0.6g
- Sodium: 10mg
- Cholesterol: 0mg
- Vitamins: High in Vitamin A and Vitamin C
- Minerals: Calcium, iron, potassium
Nutritional Benefit: Ndolé leaves are low in calories and fat while being rich in vitamins A and C. They contribute to bone health, support immune function, and provide essential minerals.
2. 500 grams meat or fish (chicken, beef, or fish fillets)
- Chicken (skinless, boneless):
- Calories: 825 kcal
- Carbohydrates: 0g
- Protein: 155g
- Fat: 18g
- Sodium: 350mg
- Cholesterol: 365mg
- Vitamins: Vitamin B6, niacin
- Minerals: Phosphorus, selenium
- Beef (lean):
- Calories: 1250 kcal
- Carbohydrates: 0g
- Protein: 130g
- Fat: 85g
- Sodium: 270mg
- Cholesterol: 310mg
- Vitamins: Vitamin B12, niacin
- Minerals: Iron, zinc
- Fish (e.g., tilapia):
- Calories: 500 kcal
- Carbohydrates: 0g
- Protein: 100g
- Fat: 10g
- Sodium: 150mg
- Cholesterol: 70mg
- Vitamins: Vitamin D, Vitamin B12
- Minerals: Iodine, selenium
Nutritional Benefit: Meat and fish provide high-quality protein, essential for muscle repair and growth. They also deliver important vitamins and minerals that support overall health.
3. 1 cup roasted peanuts, ground into a paste
- Calories: 567 kcal
- Carbohydrates: 16g
- Protein: 25.8g
- Fat: 49.2g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Vitamin E
- Minerals: Magnesium, phosphorus, potassium
Nutritional Benefit: Roasted peanuts are high in protein and healthy fats. They provide Vitamin E and magnesium, supporting cardiovascular health and energy levels.
4. 2 large onions, finely chopped
- Calories: 80 kcal
- Carbohydrates: 20g
- Protein: 2g
- Fat: 0g
- Sodium: 10mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, folate
- Minerals: Potassium, calcium
Nutritional Benefit: Onions are low in calories and high in Vitamin C. They contain antioxidants that reduce inflammation and support heart health.
5. 2 cloves garlic, minced
- Calories: 9 kcal
- Carbohydrates: 2g
- Protein: 0.4g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, small amounts of B vitamins
- Minerals: Calcium, potassium
Nutritional Benefit: Garlic has anti-inflammatory and antioxidant properties. It supports immune health and may help with blood sugar regulation.
6. 2 tablespoons palm oil
- Calories: 176 kcal
- Carbohydrates: 0g
- Protein: 0g
- Fat: 20g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Vitamin E
- Minerals: Minimal amounts
Nutritional Benefit: Palm oil provides saturated fats and Vitamin E, which supports antioxidant protection and energy.
7. 1 tablespoon crayfish powder (optional)
- Calories: 30 kcal
- Carbohydrates: 1g
- Protein: 5g
- Fat: 0g
- Sodium: 150mg
- Cholesterol: 0mg
- Vitamins: Minimal amounts
- Minerals: Calcium, iron
Nutritional Benefit: Crayfish powder adds protein and flavor. It provides calcium and iron, supporting bone health and oxygen transport.
8. 1 teaspoon salt
- Calories: 0 kcal
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 2,300mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: Sodium
Nutritional Benefit: Salt is essential for fluid balance and nerve function but should be used in moderation due to high sodium content.
9. 1 teaspoon pepper
- Calories: 6 kcal
- Carbohydrates: 1.5g
- Protein: 0.2g
- Fat: 0.1g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin K
- Minerals: Manganese, iron
Nutritional Benefit: Pepper adds flavor and has antioxidant properties. It aids digestion and may have anti-inflammatory effects.
10. 1 teaspoon bouillon powder or cubes (optional)
- Calories: 5 kcal
- Carbohydrates: 1g
- Protein: 0.2g
- Fat: 0.2g
- Sodium: 800mg
- Cholesterol: 0mg
- Vitamins: Minimal amounts
- Minerals: Sodium, trace amounts of potassium
Nutritional Benefit: Bouillon powder enhances flavor but is high in sodium. Use in moderation to avoid excessive salt intake.
11. Assorted vegetables (spinach, pumpkin leaves, or eggplant, optional)
- Spinach (per 100g):
- Calories: 23 kcal
- Carbohydrates: 3.6g
- Protein: 2.9g
- Fat: 0.4g
- Sodium: 79mg
- Cholesterol: 0mg
- Vitamins: Vitamin A, Vitamin C, Vitamin K
- Minerals: Iron, calcium, magnesium
- Pumpkin Leaves (per 100g):
- Calories: 40 kcal
- Carbohydrates: 6g
- Protein: 2g
- Fat: 0.3g
- Sodium: 20mg
- Cholesterol: 0mg
- Vitamins: Vitamin A, Vitamin C
- Minerals: Calcium, iron
- Eggplant (per 100g):
- Calories: 25 kcal
- Carbohydrates: 6g
- Protein: 1g
- Fat: 0.2g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, Vitamin B6
- Minerals: Potassium, manganese
Nutritional Benefit: Assorted vegetables add essential vitamins, minerals, and fiber. They support overall health, aid digestion, and provide antioxidants.
12. Water for boiling
- Calories: 0 kcal
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: None
Nutritional Benefit: Water is crucial for cooking and hydration. It maintains fluid balance and supports overall bodily functions.
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