Estimated Nutrition (whole recipe, rough)
Counts 13 of 16 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Pork | 100g cooked | 242 |
| Salmon | 100g cooked | 208 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Smoked Fish | not in our table | 0 |
| Herring | 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
- ½ cup palm oil
- 1-2 lbs stew meat, or chicken, cut into bite-sized pieces
- beef broth or beef stock (or water)
- 4-6 cups dried bitterleaf
- 1-2 lbs dried, salted, or smoked fish (such as cod or herring)
- 1-2 onions, finely chopped
- 2-6 ripe tomatoes, chopped, peeled and mashed
- 1 chili pepper, chopped (optional)
- salt, black pepper, cayenne pepper or red pepper (to taste)
- 1 cup egusi (agusi, agushi, egushi) roasted and ground
- 1 tbsp fresh ginger root, grated
- 4-6 okra (optional)
- 1 cup fresh shrimp or prawns
- ½ cup cooked ham, chopped (optional)
Directions
Wash the bitterleaf in cold water, rinsing several times, and allow it to soak for at least a few hours, then chop it into pieces.
Soak the dried fish in water for an hour or two, then cut the fish into pieces and remove any skin or bones.
Heat the oil in a large dutch oven or covered pot. Fry the meat until it is partially done, and then add a few cups of broth, or water. Reduce heat and simmer.
Add the bitterleaf to the pot. Stir and simmer for several minutes more.
Add the fish to the pot, along with the onion and tomatoes, and any hot chili pepper, salt, and red or black pepper. Cover the pot and continue to cook over low heat.
When the greens seem tender, add the remaining ingredients - egusi and okra.
Cook over low heat, stirring often until it is a thick sauce-like consistency.
Serve with boiled rice.
Category:Congolese Recipes
Category:Congolese Soups