Discover the traditional Nigerian Bitterleaf Soup (Ofe Onugbu) recipe. This rich and flavorful soup combines tender assorted meats, nutritious bitterleaf, and a unique blend of spices. Perfectly thickened with ground seeds, it's a hearty dish that's sure to warm your soul. Learn how to prepare this authentic delicacy step-by-step and enjoy a taste of Nigeria's culinary heritage.

Ingredients:

- 2 cups washed bitterleaf (fresh or dried)

- 1 pound assorted meats (goat meat, beef, tripe, and cow skin)

- 1 cup stockfish (optional)

- 1 cup ground egusi (melon seeds) or ground ogbono seeds (optional thickener)

- 2 tablespoons ground crayfish

- 1-2 tablespoons palm oil

- 1 large onion, chopped

- 3-4 scotch bonnet peppers (ata rodo), chopped

- 2-3 seasoning cubes (Maggi or Knorr)

- Salt to taste

- 5 cups water or meat stock

Instructions:

Prepare the Bitterleaf:

  - If using fresh bitterleaf, wash thoroughly to remove the bitterness. If using dried bitterleaf, soak in warm water for 30 minutes, then rinse and drain.

Cook the Meats:

  - In a large pot, add the assorted meats, stockfish, chopped onions, and seasoning cubes. Pour in enough water to cover the meats, and cook until tender (about 45 minutes to 1 hour). Add more water if needed during cooking.

Add the Palm Oil and Peppers:

  - Once the meats are tender, add the palm oil, chopped scotch bonnet peppers, and ground crayfish. Stir well to combine and allow the mixture to cook for 10 minutes.

Incorporate the Bitterleaf:

  - Add the washed bitterleaf to the pot. Stir and allow it to cook for another 10 minutes until the flavors meld together.

Thicken the Soup (Optional):

  - If you prefer a thicker soup, mix the ground egusi or ogbono seeds with a little water to form a paste, then add it to the soup. Stir well and let it cook for an additional 10 minutes until the soup thickens.

Season and Serve:

  - Taste the soup and adjust the seasoning with salt and more seasoning cubes if needed. Allow the soup to simmer for 5 more minutes.

Enjoy:

  - Serve your Bitterleaf Soup (Ofe Onugbu) hot with pounded yam, fufu, or any preferred swallow.

This nutritious and satisfying soup is a staple in many Nigerian homes, perfect for family meals or special occasions.

Nutritional Values

Washed Bitterleaf (2 cups, fresh or dried)

   - Calories: 30 kcal

   - Protein: 2.5 grams

   - Fat: 0.5 grams

   - Carbohydrates: 5 grams

   - Fiber: 2 grams

   - Vitamins & Minerals: Rich in vitamins A, C, calcium, iron

Benefits:

   - High in vitamins and minerals, supporting immune function and overall health.

   - Contains antioxidants that help protect cells from damage.

   - Aids digestion and may have anti-inflammatory properties.

Assorted Meats (1 pound, goat meat, beef, tripe, cow skin)

Goat Meat:

    - Protein: 20 grams

    - Fat: 2.8 grams

    - Carbohydrates: 0 grams

Benefits:

    - Lean source of protein.

    - Rich in iron and vitamin B12.

Beef:

    - Protein: 26 grams

    - Fat: 17 grams

    - Carbohydrates: 0 grams

Benefits:

    - High in protein and essential nutrients like iron and zinc.

Tripe (Cow Stomach):

    - Protein: 10 grams

    - Fat: 2 grams

    - Carbohydrates: 0 grams

Benefits:

    - Source of lean protein.

    - Provides essential vitamins and minerals.

Cow Skin (Ponmo):

   - Nutritional Values: 78 kcal per 100 grams

    - Protein: 7 grams

    - Fat: 5 grams

    - Carbohydrates: 0 grams

Benefits:

    - Adds texture and flavor to dishes.

    - Provides protein and some fats.

Stockfish (1 cup, optional)

   - Calories: 240 kcal per 100 grams

   - Protein: 50 grams

   - Fat: 1 gram

   - Carbohydrates: 0 grams

Benefits:

   - High in protein and low in fat.

   - Rich in essential amino acids.

Ground Egusi (Melon Seeds) or Ground Ogbono Seeds (1 cup, optional thickener)

Egusi Seeds:

    - Protein: 30 grams

    - Fat: 50 grams

    - Carbohydrates: 10 grams

Benefits:

    - High in protein and healthy fats.

    - Provides essential vitamins and minerals like calcium and magnesium.

Ogbono Seeds:

    - Protein: 23 grams

    - Fat: 38 grams

    - Carbohydrates: 30 grams

Benefits:

    - High in protein and dietary fiber.

    - Acts as a natural thickener and helps in digestion.

Ground Crayfish (2 tablespoons)

   - Calories: 94 kcal per 2 tablespoons

   - Protein: 4 grams

   - Fat: 8 grams

   - Carbohydrates: 3 grams

Benefits:

   - Rich in protein and healthy fats.

   - Contains magnesium and potassium.

Palm Oil (1-2 tablespoons)

   - Calories: 240 kcal per 2 tablespoons

   - Fat: 28 grams (mostly unsaturated fats)

   - Vitamins: May contain vitamin E

Benefits:

   - Provides essential fatty acids and adds flavor.

   - May contain antioxidants.

Large Onion (chopped)

   - Calories: 40 kcal per 100 grams

   - Protein: 1 gram

   - Fat: 0.1 grams

   - Carbohydrates: 9 grams

   - Fiber: 1.7 grams

Benefits:

   - Rich in vitamins and antioxidants.

   - Contains compounds that support heart health and immune function.

Scotch Bonnet Peppers (3-4, chopped)

   - Calories: 40 kcal per 100 grams

   - Protein: 1 gram

   - Fat: 0.4 grams

   - Carbohydrates: 9 grams

Benefits:

   - Boosts metabolism and adds heat.

   - Rich in vitamin C and antioxidants.

Seasoning Cubes (2, Maggi or Knorr)

   - Calories: Varies by brand, generally ~10-20 kcal per cube

   - Sodium: High sodium content

Benefits:

   - Adds flavor to dishes.

   - Provides convenience in seasoning.

Salt (to taste)

   - Calories: 0 kcal

   - Sodium: High sodium content

Benefits:

   - Enhances the flavor of food.

   - Essential for maintaining fluid balance and nerve function.

Water or Meat Stock (5 cups)

  - Nutritional Values: 0 kcal

Benefits:

   - Used for cooking and blending ingredients.

   - Helps in achieving the desired consistency and flavor of the dish.