Nigeria • Africa • medium • 80 mins
Nigeria Banga Soup
Description
Banga Soup, also known as Ofe Akwu, is a rich and flavorful dish made from palm nut extract, often enjoyed by the Efik and Ibibio people of Nigeria. It holds cultural significance as a traditional meal served during special occasions and gatherings, symbolizing hospitality and community.
Ingredients
- 2 cups palm nuts
- 6 cups water
- 1 pound assorted meats (beef, goat, or chicken)
- 1 cup fish (dried or fresh, such as catfish)
- 1 medium onion, chopped
- 2 tablespoons ground crayfish
- 2 tablespoons ground pepper (or to taste)
- 2 tablespoons locust beans (iru)
- Salt to taste
- 1-2 cups of bitter leaf or scent leaf (optional)
- 1 teaspoon ground ginger (optional)
Instructions
- Boil the palm nuts in water for about 30 minutes until soft.
- Drain and blend the palm nuts with a little water to extract the oil and pulp.
- In a pot, add the assorted meats and chopped onions, seasoning with salt. Cook until the meats are tender.
- Add the palm nut extract to the pot, stirring well.
- Incorporate the ground crayfish, ground pepper, and locust beans.
- Allow the soup to simmer for about 20 minutes, stirring occasionally.
- If using, add the bitter leaf or scent leaf and ground ginger.
- Cook for an additional 5-10 minutes, then adjust seasoning as necessary.
- Serve hot with rice or fufu.
Nutritional Information
Calories: 450 per serving
Servings: 6
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish, nuts
Health Benefits
Banga Soup is rich in healthy fats and vitamins from palm nuts, which provide essential fatty acids that support heart health. The assorted meats and fish contribute high-quality protein and vital minerals such as iron and zinc, promoting muscle health and immune function. The inclusion of bitter leaf or scent leaf offers antioxidants and anti-inflammatory properties, which can aid digestion and overall wellness. Additionally, this dish is naturally gluten-free and dairy-free, making it suitable for various dietary needs.
Cultural Significance
Banga Soup is deeply rooted in the culinary traditions of the Efik and Ibibio people, often served during celebrations, weddings, and communal gatherings. It represents the rich agricultural heritage of Nigeria, showcasing the importance of palm oil in local cuisine.
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