When I think of vegetables that pack a bitter taste, my mind immediately goes to kale and bitter leaf. Bitter leaf, sometimes spelt bitterleaf, is very popular for cooking in Nigeria. If you travel around Nigeria, you will find that it is known by different names such as Chusar doki (Hausa), Etidot (Cross River), Ewuro (Yoruba), Fatefate (Hausa), Ityuna (Tiv), Onugbu (Igbo), and Shakwa Shuwaka (Hausa).
Take a further trip around other countries in West and Central Africa and you will find even more names. For example, it is called Awonwono in Ghana, Congo Bololo in the Democratic Republic of Congo, Ebicha in Oromo, Grawa in Amharic, Labwori in Acholi, Mshubiri mwitu in Swahili, Musale-mwibala in Bemba and Mululuza in Luganda.
In Cameroon, it is known as Ndole, while in Lusoga and Luo, it is called Olubirizi and Olusia, respectively. Finally, in Kinyarwanda, it is named Umubirizi.
What is Bitter Leaf?
Bitter leaf is a green vegetable widely used in African cuisine. Unlike some other vegetables that do not give you any heads up (thumbs up Kale), bitter leaf actually allows you temper your expectation as the name says it all i.e. it is bitter and a leafy green!
Its leaves have a distinctly bitter taste, which can be reduced by washing or boiling. Scientifically, it’s known as Vernonia amygdalina and is commonly found in areas that have warm weather and a lot of rainfall.
Is Bitter Leaf the Same as Scent Leaf?
No, they are two different plants and even their flavors and uses are not the same. Bitter leaf is used for its bitterness, while scent leaf is for fragrance or aroma.
How is It Used?
Bitter leaf is used in different cuisines. In Nigeria we commonly use it for soups like Onugbu Soup (Bitter Leaf Soup) and Ofe Owerri. It is also a key ingredient in Cameroon’s popular Ndole soup.
Sometimes people use it in stews as it really works well with tomatoes and other spices. But beyond cooking, the juice extracted from the leaf is consumed as a beverage. A lot of people who believe in traditional medicine swear by its medicinal properties.
To balance its intense bitterness, the juice is usually sweetened before drinking.
How to Cook With These Leaves
If you want to use bitter leaf in your cooking you must really take your time with the preparation process as it will affect what the leaf taste like afterwards. The first thing you should do is to wash the leaves to reduce the bitterness. You must do this with intent. Boil or squeeze the leaves in water until most of the bitterness is gone. After that you can go ahead and cut up the leaf to you preferred size for cooking.
Does Bitter Leaf Have Any Nutritional Benefits?
Absolutely! It includes vitamins A and E, and is a good source of dietary fiber. The leaf also contains antioxidants, which help protect cells and reduce inflammation. It is also believed to aid digestion and assist in diabetes management
Table 1. Nutritional composition.1
| Carbohydrate (mg/100 g) | Protein | Vitamins (mg/100 g) | Minerals |
| Sucrose 13.20 | Hydrolysate – | Riboflavin 3.10 | Potassium – |
| Glucose 7.20 | Casein 96.99 | Ascorbic acid 20.4 | Magnesium 88.1 |
| Fructose 6.0 | Cysteine 1.84 | Nicotinamide 0.41–1.65 | Sodium 8.5 |
| Galactose 6.56 | Glycine 4.63 | Thiamine 100–170 | Calcium 67.27 |
| Lactose 2.61 | Carotenoids 30 | Zinc 8.05 | |
| Maltose 7.24 | Vitamin E 106.20 | Iron 5.0 | |
| Arabinose 9.25 | Vitamin A 30.90 | Iodine (ug/100 g) 35.82 |
Can It Be Grown at Home?
Yes, growing bitter leaf at home is simple and requires minimal effort. To get started, plant cuttings or seeds in well-drained soil that receives adequate sunlight. Remember to water the plant regularly. It’s one of those plants that you can harvest the leaves multiple times.
How Do I Store Bitter Leaf?
When the leaves are fresh, do not wash them if you intend to store them. Place them in a damp cloth or paper towel and then you can leave them in the fridge for about 3 days. If you have already gone ahead to boil or wash the leaves, then just put them in an airtight container and refrigerate for 1–2 days.
If you are thinking more along the lines of long-term storage, then blanch the leaves, squeeze out excess water, and freeze them in sealed containers. This way you can keep them for about 3 months and the flavor will still remain.
Is the Dried Version of the Plant Good?
Absolutely! The dried version maintains most of its nutritional and medicinal qualities and is a great option for those of us who live abroad.
Does It Expire?
Yes, like most vegetables, bitter leaf spoils over time. When it starts getting bad, it becomes slimy, the color changes and the smell says it all.
What Can I Use Instead of Bitter Leaf?
If it is unavailable, there are a few great substitutes to try. You can use spinach or kale. Kale will give you a similar bitter taste, though it has a firmer texture.
For a more traditional Nigerian option, ugu (fluted pumpkin leaves) works well, especially in soups
Is Bitter Leaf Spicy?
No, it is not spicy. It has a strong bitterness that mellows out when cooked.
Is It Safe to Eat Raw?
Bitter leaf can be eaten raw in small quantities, often as juice. However, raw leaves contain antinutrients like tannins, which may affect nutrient absorption. Cooking reduces these compounds significantly, making it safer and more palatable.
Is the Juice From This Plant Acidic or Alkaline?
The juice from this plant is alkaline. It actively neutralizes excess acidity in the body, which is why those who believe in traditional medicine are quick to point out its detoxification benefits.
Does It Contain Sugar?
The juice contains minimal natural sugars, as the plant primarily consists of bitter compounds and is not known for sweetness.
Does It Contain Caffeine?
No, it doesn’t. The juice is entirely caffeine-free and often serves as a herbal remedy.
Does It Detoxify the Body?
Yes, it does have detoxifying properties. It contains antioxidants and bioactive compounds that actively support liver and kidney function.
Does It Contain Quinine?
Yes, it includes compounds similar to quinine and that is why when we eat it we notice the bitter taste. These compounds are known for their antimicrobial and antimalarial effects.
Where to Buy Bitter Leaf?
You can buy it both in local markets and online.
Have you cooked with this vegetable before? Share your favorite dishes and tips for using this vegetable!
References:
- Edo, G. I., Samuel, P. O., Jikah, A. N., Onoharigho, F. O., Idu, L. I., Obasohan, P., Opiti, A. R., Electric, J., Ikpekoro, V. O., Otunuya, C. F., Ugbuwe, E., Ongulu, J., Ijide, M., Nwaose, I. D., Ajakaye, S. R., & Owigho, J. E. (2023). Biological and bioactive components of bitter leaf (Vernonia amygdalina leaf): Insight on health and nutritional benefits. A review. Food Chemistry Advances, 3, 100488. ↩︎
