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Miyan Shuwaka (Hausa Bitter Leaf Soup)

Miyan shuwaka is a bitterleaf soup eaten in the northern part of Nigeria.

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Ingredients 8 ingredients

  1. 100 g bitterleaf (fresh or dried)
  2. 2 large chunks meat
  3. 1 onion, chopped
  4. 2 pieces fresh red chile pepper, puréed
  5. 2 tomatoes, puréed
  6. 1 teaspoon palm oil
  7. 4 cup fermented locust beans (daddawa)
  8. 1 teaspoon salt

Possible health benefits

General information, not medical advice.

  1. Tomato High in protein · Source of vitamin C

    High in protein · 1.2 g per 100 g, 21% of the energy from protein

    • Protein contributes to a growth in muscle mass.
    • Protein contributes to the maintenance of muscle mass.
    • Protein contributes to the maintenance of normal bones.

    Source of vitamin C · 23 mg per 100 g, 29% of the reference intake per 100 g

    • Vitamin C contributes to normal collagen formation for the normal function of blood vessels.
    • Vitamin C contributes to normal collagen formation for the normal function of bones.
    • Vitamin C contributes to normal collagen formation for the normal function of cartilage.
    11 more authorised claims
    • Vitamin C contributes to normal collagen formation for the normal function of gums.
    • Vitamin C contributes to normal collagen formation for the normal function of skin.
    • Vitamin C contributes to normal collagen formation for the normal function of teeth.
    • Vitamin C contributes to normal energy-yielding metabolism.
    • Vitamin C contributes to normal functioning of the nervous system.
    • Vitamin C contributes to normal psychological function.
    • Vitamin C contributes to the normal function of the immune system.
    • Vitamin C contributes to the protection of cells from oxidative stress.
    • Vitamin C contributes to the reduction of tiredness and fatigue.
    • Vitamin C contributes to the regeneration of the reduced form of vitamin E.
    • Vitamin C increases iron absorption.

    Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. NIH fact sheet

    Nutrients per 100 g of “Tomatoes, green, raw”, USDA FoodData Central.

  2. Palm oil High in vitamin E

    High in vitamin E · 16 mg per 100 g, 133% of the reference intake per 100 g

    • Vitamin E contributes to the protection of cells from oxidative stress.

    Vitamin E is a fat-soluble nutrient found in many foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. NIH fact sheet

    Nutrients per 100 g of “Oil, palm”, USDA FoodData Central.

Claims: EU Register of health claims (Regulation (EU) No 432/2012, © European Union, CC BY 4.0), shown only where the ingredient meets the claim's conditions (Regulation (EC) No 1924/2006). Nutrients: USDA FoodData Central (CC0). Facts: NIH Office of Dietary Supplements (public domain).

Cook safely

Keep children and pets away from the hob and the oven, and keep oven gloves and a lid within reach.

  • Hot oil. Never put water on an oil fire: turn off the heat and cover the pan with a lid or a damp tea towel. Pat food dry before it goes into hot oil, and lower it in gently, away from you.
  • Boiling water and steam. Turn pan handles inward, away from the edge of the hob. Lift lids away from you, and pour hot water away from your body: steam burns too.
  • Sharp knives. Cut on a board that doesn't slip (a damp cloth under it helps), and curl the fingers of the hand that holds the food.

Method

  1. If using fresh bitter leaf, wash with salt and squeeze to reduce the bitterness.
  2. Boil the meat in a pot of water for a few minutes until cooked through. Remove the meat and set aside.
  3. Heat a skillet over medium heat, and add the palm oil. Add the onion, pepper, and tomatoes, and simmer for 5 minutes.
  4. Combine the cooked purée, meat, and bitterleaf in a pot. Add enough water to cover everything.
  5. Add the daddawa, stir the soup well, and cook for 3 more minutes over low heat.
  6. Season with salt to taste and serve.

Plating

Cookware for this recipe

  • Frying pan
  • Saucepan
  • Chef's knife
  • Cutting board
  • Wooden spoon
Source CC-BY-SA-4.0
Credit

"Miyan Shuwaka (Hausa Bitter Leaf Soup)" from the Wikibooks Cookbook (https://en.wikibooks.org/wiki/Cookbook:Miyan_Shuwaka_(Hausa_Bitter_Leaf_Soup), revision 4636103), by its contributors (https://en.wikibooks.org/w/index.php?title=Cookbook:Miyan_Shuwaka_(Hausa_Bitter_Leaf_Soup)&action=history), licensed CC BY-SA 4.0 (https://creativecommons.org/licenses/by-sa/4.0/).

Revision 4636103

What was changed: Reformatted by FoodByNation from the wiki page: ingredients and steps extracted, links and templates removed, diet notes detected from the ingredients. This adaptation is also licensed CC BY-SA 4.0.