Béwolé , also known as biteku teku or leaf amaranth , is a green leafy plant that plays an important role in the cuisine of many African countries. Belonging to the amaranth family, it is particularly popular in Cameroon, the Democratic Republic of Congo, and other regions of Central Africa. Its popularity stems not only from its delicious flavor but also from its high nutritional value and culinary versatility. In this article, we'll explore what makes béwolé so special, why it's healthy, and how it's traditionally prepared.
What is Béwolé?
Béwolé is a green leafy vegetable, somewhat reminiscent of spinach, but with a more robust flavor. The plant thrives in tropical climates and is frequently cultivated on small farms and in gardens due to its relatively undemanding nature and rapid growth. In Cameroon and surrounding regions, Béwolé, along with Ndolè, is known as the "Queen of Greens" and is a staple food, often prepared in stews or sauces.
Nutrition and health benefits of Béwolé
Béwolé is a true powerhouse of nutrients. Its leaves are rich in vitamins and minerals such as vitamin A, vitamin C, calcium, and iron. Vitamin A and iron are particularly important in African countries, where deficiencies in these nutrients are common.
- Vitamin A : Essential for a healthy immune system, skin and eyes.
- Vitamin C : Promotes iron absorption and strengthens the immune system.
- Iron : Combats fatigue and promotes the formation of red blood cells.
Béwolé is also an excellent source of antioxidants, which help combat cellular damage and have anti-inflammatory properties. These health benefits make the plant interesting not only for people in Africa, but worldwide.
Traditional preparation of Béwolé
The traditional preparation of béwolé varies depending on the region and culture. The most common and popular method, which I often use, is sautéing with just a few additional ingredients. First, the leaves are carefully separated from the stems, roughly chopped, thoroughly washed, and then cooked until tender in lightly salted, boiling water. Afterward, they are often sautéed with onions, tomatoes, and garlic in a little oil. A popular variation adds peanuts to these ingredients to intensify the flavor. Red palm oil is often used to give the dish a distinctive flavor and color.
Modern interpretations and global trends
More recently, bewolé has gained popularity outside of Africa, particularly in vegan and vegetarian cuisine, where amaranth leaf is valued as a superfood. The rise in popularity of plants like kale and spinach in Europe and North America has also sparked interest in lesser-known, nutrient-rich plants like bewolé. In smoothies, salads, and even as roasted or stir-fried vegetables, bewolé can serve as an alternative or complement to other leafy greens in Western cuisine as well.
Conclusion
Béwolé, also known as biteku teku or leaf amaranth, is more than just a foodstuff – it's a part of African culture and a nutrient-rich plant with a long tradition and history. With its versatile flavor and impressive list of health benefits, béwolé should be a staple in every kitchen. Especially for those who want to eat consciously and nutritiously, béwolé offers an exciting and healthy alternative to classic leafy greens.
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Béwolè sauté | Sautéed leaf amaranth
Ingredients
- Approximately 3 kg fresh amaranth leaves (alternatively, approximately 700g frozen leaves)
- 10-12 Roma tomatoes
- approx. 2 tbsp pre-cooked tomatoes (or 2 medium-sized fresh tomatoes)
- 1 Onion
- 4 garlic cloves
- approx. 50 ml cooking oil, e.g. rapeseed oil
- 2 tbsp manjanga/crayfish (optional)
- 1 tbsp Magic Sauce
- 1 tsp baking soda
- 1-2 fresh chili peppers (optional)
- Salt
Instructions
- First, pluck the Béwolé leaves from the stems, roughly chop them, and wash them thoroughly. Bring a pot of water to a boil with a little salt, add the chopped Béwolé leaves and about 1 teaspoon of baking soda to preserve the green color. Cook the leaves for about 10 minutes until soft, then drain them in a colander and immediately rinse them with cold water. Squeeze out the excess water from the leaves and set them aside.
- Those using ready-to-cook Béwolé (available in many Afro shops) simply need to rinse the vegetables with fresh cold water after thawing and then squeeze them thoroughly.
- Heat the oil in a pan or large pot, then fry the chopped onions and crushed garlic cloves until translucent. Optionally, add the manjanga and fry for about 1 minute.
- Add the halved Roma tomatoes and fry for another 5 minutes, until the tomatoes begin to break down. If desired, add 1 teaspoon of Magic Sauce, 1 to 2 fresh chilies, and 2 tablespoons of pre-cooked, chopped tomatoes, and stir well. Now add the prepared Béwolé leaves, mix thoroughly, and simmer for another 5 minutes over medium heat. Finally, season to taste and serve with your choice of side dish and enjoy.
