Cassava Leaf Soup

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Cassava leaf soup is also known as saka saka or pondu is a simple, yet tasty and substantial soup that is widely consumed in many parts of Central Africa especially in countries like Sierra Leone, and Liberia.

This exotic, cassava leaf soup is not a soup but sort of a stew. Can be prepared with any meat or fish. Most African countries use dry fish (smoked fish) in their soups for added flavor.

The major ingredient in making this soup is Cassava leaves. These leaves have a neutral flavor that absorbs any flavor you add. As a result, adding spices, meats, and other vegetables boosts the flavor. The cassava leaf is a common ingredient in Indonesian cuisine.

What is cassava Leaf Soup?

A little background into the meaning of cassava leaf will do – Cassava is a perennial plant with large, almost palmate (fan-shaped) leaves that are similar to those of the related castor-oil plant but are more deeply divided into five to nine lobes.

Cassava is high in dietary fiber, vitamin C, thiamin, folic acid, manganese, and potassium, among other nutrients. Cooked cassava leaves can also be eaten and are a common element in Central African soups and stews.

Cassava Leaves: Just like other leaves, they are a flat attachment to the cassava plant itself.

Health Benefits of Cassava Leaves

  • They are high in Protein – 100 grams of cooked cassava leaves contain roughly 3.7 grams of protein, which is a lot of protein for a green leafy vegetable. In addition, the leaves contain a variety of proteins that are equivalent to those found in eggs and soybeans.
  • Cassava leaves also include lysine, isoleucine, leucine, valine, and a lot of arginines, which are not commonly found in green leafy plants, making them a good source of protein.
  • The high protein level of these leaves is comparable to that of sweet potato and peanut leaves, and cassava leaves contain up to 10 times more protein than the roots.
  • They have nearly the same carb content as snap beans and soybeans.
  • Cooked cassava leaf has only 37 calories per 100 grams, making it ideal for weight loss… They’re also almost fat-free.
  • Cassava leaves are high in fiber, which encourages the growth of probiotic bacteria and so improves immunity… Constipation is relieved by fiber. Cassava leaves have a fiber level equivalent to beans and lentils.
  • Vitamin content comparable to carrots, which is beneficial to overall health.

Is Cassava Leaf Soup Spicy?

The spiciness of your soup depends on the number of ingredients you add. It’s all up to you to decide. This variety of soup has a particularly sweet and nutty flavor.

How To Make Cassava Leaf Soup

Get the following ingredients ready and follow the recipe below;

Frozen cassava leaves, smoked turkey or precooked fish, palm oil onion, tomatoes, garlic, ginger, peanut butter or groundnut paste, ground crayfish dried shrimps, bouillon cubes, salt, and pepper to taste.

 

Cassava leaf soup

Cassava Leaf Soup

ec7172567929e2496a200569dc394190?s=30&r=gCuisine228
Cassava leaf soup also known as saka saka or pondu is a simple, yet tasty and substantial soup that is widely consumed in many parts of Central Africa especially in countries like Sierra Leone, and Liberia.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Sauces and Soup, Soup
Cuisine Liberian, Sierra Leonean
Calories 450 kcal

Ingredients
  

  • 3 lbs frozen cassava leaves
  • ½ lb smoked turkey or fish precooked
  • 1 cup palm oil
  • 1 medium onion chopped
  • 2 tomatoes puree
  • 2 tsp garlic
  • 1 tsp ginger
  • 1 tsp tomato paste
  • ½ cup ground cray fish dried shrimps
  • 1 tbsp chicken bouillon
  • 1 - 3 scotch bonnet pepper
  • ½ tsp cayenne pepper optional
  • salt and pepper to taste
  • 1 cube

Instructions
 

  • Heat oil in a large sauce pan over medium heat , add onions sauté until fragrant about 1-2 minutes. 
  • Add the tomato and 1/2 teaspoon cayenne pepper , garlic, ginger, tomato paste
  • Add the precooked smoked meat, then add stock about a cup cook for another 5 minutes.
  • Throw in the drained cassava leaves and continue cooking for about 8~10 more minutes.
  • Adjust seasonings (Bouillon, salt, soup consistency with water and oil) to taste and scotch bonnet pepper.
  • Serve warm over rice.

Video

Nutrition

Calories: 450kcal
Keyword Cassava Leaf Recipes, Cassava Leaf Soup
Tried this recipe?Let us know how it was!
Cassava leaf soup

Cassava Leaf Soup

ec7172567929e2496a200569dc394190?s=30&r=gCuisine228
Cassava leaf soup also known as saka saka or pondu is a simple, yet tasty and substantial soup that is widely consumed in many parts of Central Africa especially in countries like Sierra Leone, and Liberia.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Sauces and Soup, Soup
Cuisine Liberian, Sierra Leonean
Calories 450 kcal

Ingredients
  

  • 3 lbs frozen cassava leaves
  • ½ lb smoked turkey or fish precooked
  • 1 cup palm oil
  • 1 medium onion chopped
  • 2 tomatoes puree
  • 2 tsp garlic
  • 1 tsp ginger
  • 1 tsp tomato paste
  • ½ cup ground cray fish dried shrimps
  • 1 tbsp chicken bouillon
  • 1 - 3 scotch bonnet pepper
  • ½ tsp cayenne pepper optional
  • salt and pepper to taste
  • 1 cube

Instructions
 

  • Heat oil in a large sauce pan over medium heat , add onions sauté until fragrant about 1-2 minutes. 
  • Add the tomato and 1/2 teaspoon cayenne pepper , garlic, ginger, tomato paste
  • Add the precooked smoked meat, then add stock about a cup cook for another 5 minutes.
  • Throw in the drained cassava leaves and continue cooking for about 8~10 more minutes.
  • Adjust seasonings (Bouillon, salt, soup consistency with water and oil) to taste and scotch bonnet pepper.
  • Serve warm over rice.

Video

Nutrition

Calories: 450kcal
Keyword Cassava Leaf Recipes, Cassava Leaf Soup
Tried this recipe?Let us know how it was!
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