Start adding bitter leaf to your soups today - here’s why

Bitter leaf is locally known as onugbu in Igbo, ewuro in Yoruba and Vernonia amygdalina for those that care for its scientific name.

Its a traditional vegetable tossed into soups and a staple in many Nigerian homes. While the name may be off-putting at first, with proper washing and cooking, bitter leaves lose their sharp edge and transform into a nutrient-rich ingredient that enhances the taste and health value of your meal.

Bitter leaf not only has a unique flavour, but it's also loved for its medicinal properties. If you’ve ever wondered why you should add bitter leaves to your soups, here are a few reasons:

ALSO READ: 5 ways to use Bitter leaf for healthy and glowing skin

One of the most impressive benefits of bitter leaves is their ability to help stabilise blood sugar levels. This makes them especially beneficial for individuals with diabetes or those looking to improve their overall metabolic health.

Bitter leaves are packed with vitamins A, C, and E, and they strengthen the immune system, helping the body fight off infections. These antioxidant-rich leaves also help reduce inflammation, a known trigger for many chronic diseases.

RELATED: 5 Nigerian soups that are good for your kidney

Bitter leaves contain vital minerals like calcium, iron, and traces of vitamin K, which contribute to bone density and blood health. Vitamin K, in particular, supports bone tissue and reduces the risk of osteoporosis.

Traditionally, bitter leaf extracts have been used to treat gastrointestinal issues such as diarrhoea, dysentery, and stomach upset. They aid digestion and promote a healthy gut.

Bitter leaves contain quinine, a compound historically known for its ability to fight malaria. They also help clean the liver, lymphatic system, and lungs. Some studies suggest bitter leaves may offer protective effects against prostate cancer and help with fertility issues.

YOU MIGHT LIKE: How to cook 6 different types of pepper soups

With nutrients like zinc, fibre, iron, and vitamin B1 (thiamine), bitter leaves support healthy metabolism and can assist with weight management. Thiamine plays a key role in the breakdown of fats and carbohydrates for energy.

Vitamin E in bitter leaves helps combat free radicals that damage the body’s cells and organs. Regular intake may reduce oxidative stress and lower the risk of several chronic illnesses.

Bitter leaves are versatile and can be incorporated into several Nigerian soups. Some favourites include:

• Ofe Onugbu (Bitter Leaf Soup): A rich soup made with palm oil, stockfish, goat meat, and thickened with ofor or achi.

• Ogbono Soup with Bitter Leaf: The slick texture of Ogbono pairs well with the flavour of bitter leaf.

• Egusi Soup with Bitter Leaf: A favourite across regions, bitter leaves add a deeper flavour to egusi soup.

If you’re new to cooking with bitter leaves, the first step is learning how to wash them correctly to reduce their sharp taste without eliminating their signature flavour.

1. Remove the leaves from the stem and discard the woody parts.

2. Place the leaves in a bowl and wash under running water to remove surface dirt.

3. Rub and Squeeze: This is the most important part. Rub the leaves between your palms, squeezing continuously to release the bitter juices.

4. Rinse and Repeat: Pour out the water and refill. Repeat this process 4–5 times until the water runs clear and the bitterness has reduced significantly.

5. Boil (Optional): You can also boil the leaves for 10 minutes and then rinse with cold water for extra softness and less bitterness.

RECOMMENDED: Stay away from okra if you have any of these health conditions

To ensure that your soup is not bitter, do the following:

• Use a Lot of Protein and Palm Oil - Adding proteins like goat meat, beef, or stockfish can help balance the bitterness. You can also increase the amount of red palm oil in your soup to add a smooth, slightly sweet taste that counteracts the bitterness.

• Add Crayfish and Seasoning Cubes - Crayfish and seasoning cubes enhance the flavour in any soup and would make the bitterness less pronounced. A generous amount of blended crayfish will add depth to the taste.

• Use Stock Instead of Plain Water - Instead of adding plain water, use rich meat stock when making your soup. This will help infuse more flavour and naturally balance out the bitterness.

EXPLORE: Why you should consider adding periwinkles to all your soups