Estimated Nutrition (whole recipe, rough)
Counts 15 of 16 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Peanut | 1 oz (28g) | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Fish | 1 tbsp (18ml) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Leaf | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2-4 cups fresh or dried bitter leaf
- 2 cups fresh shrimp
- 2 pounds dried fish
- 2 cups peanut butter
- chopped onion
- 2 teaspoon of fresh ginger root, finely minced (optional)
- 2 cloves garlic, finely minced
- 6 tomatoes, chopped
- 1/2 teaspoon thyme
- 1/2 teaspoon rosemary
- green bell pepper, chopped
- chillie pepper, chopped
- 4 cups of chicken broth
- palm oil
- salt, black pepper and red pepper (to taste)
Directions
Wash the bitter leaf in cold water, and then chop it into pieces.
Marinate the shrimp for a few hours in a paste made from half the minced ginger, half the chopped onion, and a little oil.
Soak the dried fish in water for a few hours. Cut into pieces and remove any skin or bones.
Heat a few tablespoons of oil in a large pot and fry the remaining onions, garlic, ginger, rosemary and thyme for a few minutes. Then add the tomatoes and reduce heat to a simmer for several minutes.
Add the bitterleaf to the pot. Stir and simmer for several minutes more.
Add peanut butter and hot water. Stir and continue to cook the soup at a simmer.
Add the fish to the pot, along with the green pepper, and any hot chile pepper, salt, and red or black pepper you think it needs. Cover the pot and continue to cook over low heat.
When the greens seem tender, heat oil in a skillet and stir fry the shrimp (or prawns) along with their marinade. Add them to the soup.
Cook soup, adding water or stock if desired, until it is the consistency you like.
Category:Cameroonian Recipes
Category:Cameroonian Soups