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 on the African continent.
In Nigeria, it’s known by different names such as Chusar doki (Hausa), Etidot (Cross River), Ewuro (Yoruba), Fatefate (Hausa), Ityuna (Tiv), Onugbu (Igbo), and Shakwa Shuwaka (Hausa).
This vegetable is also known by various names in different regions. For example, it is called Awonwono in Ghana, Congo Bololo in the Democratic Republic of Congo, and Ebicha in Oromo.
Additionally, it is referred to as 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, scientifically known as Vernonia amygdalina, is a leafy green vegetable widely used in African cuisine.
Its leaves have a distinctly bitter taste, which can be reduced by washing or boiling.
The plant is commonly found in tropical regions.
Is Bitter Leaf the Same as Scent Leaf?
No, they are two different plants with unique flavors and uses.
Bitter leaf is primarily used for its bitterness, while scent leaf adds a fragrant, aromatic touch to dishes.
How is It Used?
Bitter leaf is used in different cuisines.
It is a key component in soups, especially Nigerian dishes like Onugbu Soup (Bitter Leaf Soup) and Ofe Owerri, where it enhances the flavor with its distinctive bitterness.
It is also a key ingredient in Cameroon’s popular Ndole soup.
In stews, these leaves can be combined with tomatoes and spices.
Beyond cooking, the juice extracted from the leaf is consumed as a beverage, often praised for its medicinal properties.
To balance its intense bitterness, the juice is usually sweetened before drinking.
How to Cook With These Leaves
To use bitter leaf in cooking, it requires proper preparation.
Wash the leaves thoroughly to reduce the bitterness. Boil or squeeze the leaves in water until most of the bitterness is removed.
Chop finely and add to soups or stews near the end of cooking to retain its flavor.
Does Bitter Leaf Have Any Nutritional Benefits?
Absolutely! Bitter leaf is highly nutritious and offers a range of health benefits.
It is rich in vitamins A and E, which support immunity and promote healthy skin. The leaf also contains antioxidants, which help protect cells and reduce inflammation.
Known for its medicinal properties, it is believed to aid digestion, assist in diabetes management, and alleviate inflammatory conditions.
Additionally, it is a good source of dietary fiber, which supports digestion and gut health.
Incorporating these leaves into your diet can be a flavorful way to boost your overall well-being!
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. Additionally, ensure you water the plant regularly so it can thrive in tropical climates.
With proper care, you can harvest the leaves multiple times, making it a sustainable choice for home gardeners.
How Do I Store Bitter Leaf?
To keep the leaves fresh, store unwashed fresh leaves in a damp cloth or paper towel in the refrigerator for up to 3 days.
For boiled or washed leaves, place them in an airtight container and refrigerate for 1–2 days.
For long-term storage, blanch the leaves, squeeze out excess water, and freeze them in sealed containers. This method keeps the leaves usable for up to 3 months while preserving its flavor and nutrients.
Is the Dried Version of the Plant Good?
Absolutely! The dried version maintains most of its nutritional and medicinal qualities, making it an excellent alternative to the fresh form.
Does It Expire?
Yes, like most vegetables, bitter leaf spoils over time. Signs of spoilage include slimy leaves, an unpleasant odor, or discoloration.
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 offers a slightly 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 explains its frequent association with 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 is widely regarded as having detoxifying properties. This belief stems from its rich supply of antioxidants and bioactive compounds that actively support liver and kidney function.
Does It Contain Quinine?
Yes, it includes compounds similar to quinine, which contribute to its distinct 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! Let us know if you’ve tried growing it in your backyard or balcony.
References:
- Great Iruoghene Edo, Princess Oghenekeno Samuel, Agatha Ngukuran Jikah, Favour Ogheneoruese Onoharigho, Laura Ishioma Idu, Promise Obasohan, Ajiri Rapheal Opiti, Joy Electric, Victor Ovie Ikpekoro, Chinenye Favour Otunuya, Eunice Ugbuwe, Jonathan Ongulu, Miracle Ijide, Ifechukwude Destiny Nwaose, Sheyi Ruth Ajakaye, Joy Ewomazino Owigho, Biological and bioactive components of bitter leaf (Vernonia amygdalina leaf): Insight on health and nutritional benefits. A review, Food Chemistry Advances,Volume 3,2023,100488, ISSN 2772-753X. ↩︎
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