Cameroon • Africa • medium • 75 mins
Cameroon Ndolé
Description
Ndolé is a traditional Cameroonian dish made primarily with bitter leaves, groundnuts, and meat or fish. It is a beloved staple that reflects the rich culinary heritage of Cameroon, often enjoyed during family gatherings and celebrations.
Ingredients
- 500g bitter leaves (or spinach as a substitute)
- 200g groundnuts (peanuts), roasted and ground
- 300g beef or fish (like mackerel), cut into pieces
- 1 large onion, chopped
- 2-3 cloves garlic, minced
- 1-2 tablespoons palm oil
- 1-2 teaspoons ground crayfish
- Salt to taste
- Pepper to taste
- Water as needed
Instructions
- If using bitter leaves, wash them thoroughly in several changes of water to reduce bitterness. If using spinach, simply rinse.
- In a pot, boil the beef or fish with chopped onions, garlic, salt, and pepper until cooked through. Remove the meat and set aside, reserving the broth.
- In the same pot, add palm oil and sauté the remaining onions until translucent.
- Add the washed bitter leaves (or spinach) and stir-fry for a few minutes.
- Incorporate the groundnuts into the pot, mixing well with the leaves.
- Gradually add the reserved broth to achieve desired consistency, stirring continuously.
- Add the cooked meat or fish back into the pot along with ground crayfish.
- Simmer for about 10-15 minutes, allowing the flavors to meld.
- Adjust seasoning with salt and pepper as needed.
- Serve hot with rice, plantains, or fufu.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: gluten-free, vegetarian
⚠️ Allergens: fish, nuts
Health Benefits
Ndolé is rich in essential nutrients, providing a good source of protein from groundnuts and beef or fish, as well as dietary fiber from bitter leaves or spinach. The dish is high in vitamins A and C from the greens, which support immune function and skin health. Additionally, the use of palm oil offers healthy fats that can aid in the absorption of fat-soluble vitamins. This traditional Cameroonian dish not only nourishes the body but also embodies cultural heritage, promoting communal eating and wellness.
Cultural Significance
Ndolé is not just a meal but a symbol of Cameroonian hospitality and community. It is often prepared for special occasions and gatherings, showcasing the importance of sharing food in Cameroonian culture.
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