This vegan cassava leaf soup is an incredibly delicious stew made from the leaves of the cassava plant. It is highly nutritious and enjoyed throughout Western African countries like Sierra Leone, Liberia, and also Eastern African countries like Kenya.

Vegan cassava leaf soup:

The instructions on how to prepare this tasty dish were shared with me by one of our readers, Angie from Kenya. it is extremely popular in her country and it is often eaten with ugali. 

I decided to use fresh cassava leaves because I have an abundance in my garden. However, you can substitute with store-bought frozen leaves that are already grounded.

Cassava leaves cannot be eaten raw, but when they are properly cooked they are a deliciously healthy dish. You definitely can comfortably enjoy this delicacy without any worries.

The plant-based diet has become common among nutrition enthusiasts. Most people have found the need to embrace all the greens like kales and pumpkin leaves. If you get bored of the normal ones, try something different!

Serve cassava stew with Boiled Plantains, or with Brown Rice and Brown Stew Chicken for Black History Month.

Cassava leaf benefits:

Cassava leaves are just as important as the roots, but with a touch of carbohydrates and mostly additional calories. It might sound absurd that someone would prefer the leaves and not the roots.

However, on top of the many calories that the leaves have to offer, they have a unique roughage touch. They are vegetables with a green supplement that contains vitamins and many nutrients. It is vital that the leaves are fully cooked, to kill and eliminate all the toxins in the veins.

  • These leaves are one of the best when it comes to the provision of calories and offers carbohydrates with a touch of minerals.
  • It has several vitamins like vitamin C, riboflavin, and thiamine, which is optimal when a person dries and then cooks the leaves.
  • The fact that cassava leaves have starch aids in digestion. The beneficial bacteria found in the gut is nourished and the outcome is having easy digestion. The digestion of other foods is enhanced and made comfortable when you add cassava leaves to your diet.
  • Someone can make the cassava leaves part of their primary diet since they are not harmful to health. They have a low concentration of fat, and therefore will not affect the normal functioning of the body.

vegan cassava stew ingredients in bowls on a wooden background

Cassava leaf soup recipe:

  • Fresh or frozen cassava leaves
  • Avocado oil
  • Onion
  • Garlic
  • Bell pepper
  • Green onions
  • Tomato
  • Vegan bouillon cubes
  • Coconut milk
  • Water
  • Scotch Bonnet pepper
  • Peanut butter
  • Salt to taste

How to make cassava leaf stew:

  1. Bring water to boil in a large pot over medium-high heat.
  2. Remove the stems off of your cassava leaves and discard them, then wash the leaves.
  3. Add them to the boiling water and boil for about 5 minutes. Make sure all the leaves are fully submerged in the boiling water. 
  4. Remove from heat and discard the water, using a colander. Rinse and squeeze the cassava leaves.
  5. Place the cassava leaves in a food processor and process until finely crumbled.
  6. Add chopped onion, garlic, bell pepper, green onions, tomato, and bouillon cubes in a blender or food processor and process until smooth. 
  7. Heat a large saucepan with avocado oil over medium-high. Add the blended onion mixture and cook for about 5 minutes, stirring occasionally. 
  8. Add the blended cassava leaves, coconut milk, water, and Scotch bonnet pepper.
  9. Bring to a boil, then reduce heat to simmer for 1 hour, stirring occasionally. 
  10. Add the peanut butter and check the seasoning, adding salt to taste if necessary.

Instructions for using frozen cassava leaves:

  1. Thaw frozen cassava leaves, drain, rinse, and drain again.
  2. Add chopped onion, garlic, bell pepper, green onions, tomato, and bouillon cubes in a blender or food processor and process until smooth. 
  3. Heat a large saucepan with avocado oil over medium-high, add blended onion mixture and cook for about 5 minutes, stirring occasionally. 
  4. Add the cassava leaves, coconut milk, water, andScotch bonnet pepper.
  5. Bring to a boil, reduce heat to simmer for 1 hour, stirring occasionally. 
  6. Add peanut butter and check the seasoning, then add salt to taste.

Why shouldn’t I eat raw cassava leaves?

Cassava can have many side effects, especially when eaten raw. When the leaves are not fully cooked, there is a chance that people will have cyanide in their bodies.

Do not be too scared by this, there are many common foods that also have cyanide! Some examples are almonds, tapioca, and even spinach. Just be sure to follow the instructions carefully. Remember, prevention is better than cure.

The following are some of the side effects that someone can get when they eat raw cassava leaves:

  • The legs can get paralyzed due to the high level of cyanide in the body. The outcome can be deadly, and this is highly common among children.
  • It hinders the absorption of iodine, making a person experience problems like goiter and this can be harmful to the overall health.
  • The pollutants like pesticides that are mostly concentrated in the leaves may be a reason someone is experiencing the deadly problems.

Again, none of this will happen with properly cooked greens. Just be sure to keep raw cassava greens away from children and pets.

close-up cassava leaf stew in saucepan

Final thoughts on vegan cassava leaf stew:

Cassava leaves are so delicious and healthy. They have awesome nutritive elements, especially for someone that has opted to be vegan. They offer many nutrients that might be deficient in the other types of foods.

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Cassava Leaf Soup in a silver pot

Cassava Leaf Soup

This vegan cassava leaf soup is an incredibly delicious stew made from the leaves of the cassava plant. It is highly nutritious as well!
5 from 5 votes
Print Pin Rate
Course: Main Course, Stew
Cuisine: African, Kenyan
Keyword: Cassava Leaf Soup
Prep Time: 20 minutes
Cook Time: 20 minutes
Servings: 6 servings
Calories: 57kcal

Ingredients

  • 1 pound fresh cassava leaves or frozen
  • 1 tablespoon avocado oil or coconut oil
  • 1 medium onion chopped
  • 3 cloves garlic
  • 1/2 medium bell pepper chopped
  • 2 green onion chopped
  • 1 medium tomato chopped
  • 2 vegan bouillon
  • 1 15-ounce can coconut milk
  • 1 cup water
  • 1 whole Scotch Bonnet pepper
  • 1 tablespoon peanut butter

Instructions

Instructions for using fresh cassava leaves:

  • Bring water to boil in a large pot over medium-high heat.
  • Remove the stems off of your cassava leaves and discard them.
  • Wash the cassava leaves, add them to the boiling water and boil for about 5 minutes. Make sure all the leaves are fully submerged in the boiling water.
  • Remove from heat and drain using a colander. Rinse and squeeze the cassava leaves.
  • Place the cassava leaves in a food processor and process until finely crumbled.
  • Add chopped onion, garlic, bell pepper, green onions, tomato, and bouillon cubes in a blender or food processor, and process until smooth.
  • Heat a large saucepan with avocado oil over medium-high, add blended onion mixture and cook for about 5 minutes, stirring occasionally.
  • Add the blended cassava leaves, coconut milk, water, and Scotch bonnet pepper.
  • Bring to a boil, reduce heat to simmer for 1 hour, stirring occasionally.
  • Add peanut butter and check the seasoning, then add salt to taste.

Instructions for using frozen cassava leaves:

  • Thaw frozen cassava leaves, and drain and rinse using a large fine-mesh strainer.
  • Add chopped onion, garlic, bell pepper, green onions, tomato, and bouillon cubes in a blender or food processor and process until smooth.
  • Heat a large saucepan with avocado oil over medium-high, add blended onion mixture and cook for about 5 minutes, stirring occasionally.
  • Add the cassava leaves, coconut milk, water, and Scotch bonnet pepper.
  • Bring to a boil, reduce heat to simmer for 1 hour, stirring occasionally.
  • Add peanut butter and check the seasoning, then add salt to taste.

Nutrition

Calories: 57kcal | Carbohydrates: 5g | Protein: 1g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 0.03mg | Sodium: 104mg | Potassium: 151mg | Fiber: 1g | Sugar: 2g | Vitamin A: 319IU | Vitamin C: 24mg | Calcium: 17mg | Iron: 0.3mg