Embark on a culinary journey to the heart of West Africa with the flavorsome delight of Cameroon Ndolé. Rooted in the rich cultural tapestry of Cameroon, Ndolé represents more than just a dish; it embodies the essence of community, tradition, and celebration. This iconic Cameroonian recipe is a harmonious fusion of vibrant greens, succulent meats, and aromatic spices, simmered to perfection. Join us as we unravel the secrets of crafting this culinary masterpiece, offering a tantalizing glimpse into the culinary heritage of Cameroon. From the bustling streets of Yaoundé to the serene villages of Bamenda, Ndolé stands as a testament to the diverse and dynamic flavors that define Cameroonian cuisine. Prepare your senses for an unforgettable culinary adventure as we delve into the art of creating Cameroon Ndolé.

Ingredients:

For the Ndolé:

• 500g of bitterleaf (can be substituted with spinach or kale)
• 500g of meat (chicken, beef, or pork), diced
• 200g of shrimp or fish (optional), cleaned and deveined
• 1 cup of groundnut paste (peanut butter)
• 1 onion, finely chopped
• 3 tomatoes, diced
• 2 cloves of garlic, minced
• 1 tablespoon of ginger, minced
• 1 tablespoon of crayfish powder (optional)
• 1-2 cups of water or broth
• 2 tablespoons of palm oil
• Salt and pepper to taste

For the Spice Blend:

• 1 teaspoon of ground cayenne pepper
• 1 teaspoon of ground Cameroon pepper (or substitute with black pepper)
• 1 teaspoon of ground nutmeg
• 1 teaspoon of ground cloves

Instructions:

Prepare the Bitterleaf:

1- If using fresh bitterleaf, wash it thoroughly in cold water to remove bitterness. You may need to repeat this process a few times. Alternatively, you can use pre-washed and drained bitterleaf.

2- Once washed, chop or shred the bitterleaf into smaller pieces and set aside.

Prepare the Meat and Fish:

1- In a large pot, heat the palm oil over medium heat. Add the diced onions, minced garlic, and minced ginger. Sauté until fragrant and onions are translucent.

2- Add the diced meat to the pot and cook until browned on all sides. If using shrimp or fish, add them to the pot and cook until they turn opaque.

3- Stir in the diced tomatoes and cook until they start to soften.

Make the Groundnut Paste Mixture:

1- In a separate bowl, mix the groundnut paste with water or broth until it forms a smooth, creamy consistency.

Combine Ingredients:

1- Add the prepared bitterleaf to the pot with the meat and vegetables. Stir well to combine.

2- Pour in the groundnut paste mixture, stirring continuously to incorporate it into the dish.

3- Season with salt, pepper, and crayfish powder (if using). Adjust seasoning according to taste.

4- Allow the Ndolé to simmer over low heat for about 20-30 minutes, stirring occasionally. If the mixture becomes too thick, add more water or broth as needed to reach your desired consistency.

Serve:

1- Once the Ndolé is cooked and the flavors have melded together, remove it from the heat.

2- Serve hot over a bed of cooked rice, fonio, or boiled plantains.

3- Garnish with chopped peanuts or extra groundnut paste if desired.

Enjoy this flavorful and comforting dish that encapsulates the essence of Cameroonian cuisine!

Nutritional Values:

Here's an approximate nutritional breakdown for the ingredients used in the Cameroon Ndolé recipe:

Bitterleaf (500g):

• Calories: 50 kcal
• Carbohydrates: 10g
• Protein: 5g
• Fat: 1g
• Fiber: 5g

benefits:

• Rich in antioxidants, vitamins A and C, and minerals like calcium and iron.
• Supports digestive health and may help reduce inflammation.

Meat (500g, chicken, beef, or pork):

• Nutritional values will vary depending on the type of meat used. Here's an approximate breakdown for chicken breast:
• Calories: 165 kcal
• Protein: 31g
• Fat: 3.6g
• Carbohydrates: 0g

benefits:

• Excellent source of high-quality protein, essential for muscle repair and growth.
• Provides essential nutrients like iron, zinc, and B vitamins for overall health and energy metabolism.

Shrimp or Fish (200g):

• Calories: 120 kcal (shrimp) / 184 kcal (fish)
• Protein: 24g (shrimp) / 40g (fish)
• Fat: 1.5g (shrimp) / 6g (fish)
• Carbohydrates: 0g

benefits:

• Low in calories and saturated fat, yet high in protein.
• Rich in omega-3 fatty acids, which are beneficial for heart health and brain function.

Groundnut Paste (1 cup):

• Calories: 850 kcal
• Protein: 37g
• Fat: 72g
• Carbohydrates: 31g
• Fiber: 8g

benefits:

• Good source of healthy fats, protein, and fiber.
• Provides essential vitamins and minerals like vitamin E, magnesium, and potassium.

Onion (1 medium):

• Calories: 44 kcal
• Carbohydrates: 10g
• Protein: 1g
• Fat: 0g
• Fiber: 2g

benefits:

• Contains antioxidants like quercetin, which may have anti-inflammatory and anticancer effects.
• Supports heart health and may help regulate blood sugar levels.

Tomatoes (3 medium):

• Calories: 60 kcal
• Carbohydrates: 14g
• Protein: 3g
• Fat: 0g
• Fiber: 4g

benefits:

• Rich in vitamins A, C, and K, as well as potassium and folate.
• High in antioxidants like lycopene, which may reduce the risk of certain cancers and promote heart health.

Garlic (2 cloves):

• Calories: 10 kcal
• Carbohydrates: 2g
• Protein: 0.5g
• Fat: 0g
• Fiber: 0g

benefits:

• Known for its antimicrobial and immune-boosting properties.
• Contains sulfur compounds that may help lower cholesterol and blood pressure.

Ginger (1 tablespoon, minced):

• Calories: 6 kcal
• Carbohydrates: 1g
• Protein: 0.1g
• Fat: 0g
• Fiber: 0.1g

benefits:

• Supports digestion and may help alleviate nausea and gastrointestinal discomfort.
• Has anti-inflammatory and antioxidant properties.

Crayfish Powder (1 tablespoon):

• Calories: 30 kcal
• Protein: 5g
• Fat: 1g
• Carbohydrates: 0g

benefits:

• Good source of protein and essential minerals like calcium and phosphorus.
• Adds a savory flavor to dishes and may enhance overall nutrient intake.

Palm Oil (2 tablespoons):

• Calories: 240 kcal
• Fat: 28g
• Carbohydrates: 0g
• Protein: 0g

benefits:

• Contains antioxidants like vitamin E and beta-carotene, which promote skin health and immunity.
• Provides healthy fats that support brain function and may help reduce the risk of heart disease.

Spices:

• Calories: negligible (typically spices contribute minimal calories)
• Nutrient content varies but usually provides negligible macronutrients.

benefits:

• Each spice has its own unique benefits, often including antioxidant, anti-inflammatory, and digestive health-promoting properties. For example, cayenne pepper may boost metabolism, while nutmeg and cloves offer antimicrobial and digestive support.

Please note that these nutritional values are approximate and can vary based on factors such as the specific brands of ingredients used and variations in preparation methods.