Palm Nut Soup (Banga Soup)

Ingredients

• 1 canpalm nut concentrate
• 907 g (2 lb)catfish
• 227 g (8 oz)prawns
• 1 tbspbouillon powder
• 1 tspcayenne pepper
• 1 tbspground crayfish
• 1½ tbspbanga spice
• 1 tsp, or to tastesalt

Instructions

1. 1

   Clean the catfish

   If you bought the catfish whole, cut it into pieces and clean it.

2. 2

   Start the soup

   For the store-bought concentrate method, pour the palm nut concentrate into a pot.

3. 3

   Boil with prawns

   Add the prawns and spices, then let the soup boil for 10 minutes.

4. 4

   Simmer the fish

   Add the catfish and simmer for about 15 minutes.

5. 5

   Check for readiness

   The soup is ready when oil from the palm nut begins to rise to the surface.

6. 6

   Boil the palm nuts

   For the optional homemade concentrate, wash the palm nut seeds and put them in a pot with enough water to cover. Boil until tender, about 20 minutes.

7. 7

   Pound the seeds

   Transfer the palm nut seeds to a mortar and gently pound and mash them with a pestle.

8. 8

   Extract the pulp

   When the seeds look mushy, move them to a large bowl. Add some water, squeeze the seeds, and drain the liquid into a separate bowl.

9. 9

   Repeat the washing

   Repeat the squeezing and draining several times, until the water looks a little lighter.

10. 10

    Strain and boil

    Strain the liquid from washing the palm nuts into a pot. Boil for about 30 minutes to an hour, until it thickens.

11. 11

    Finish the soup

    Continue cooking the banga soup using the store-bought concentrate instructions above.

What is palm nut soup?

Palm nut soup is a rich West African dish made with palm fruit extract and often known as banga soup or ofe akwu. Names and local preparations vary, but the characteristic base is the thick, savoury liquid pressed from palm fruit.

This version pairs the concentrate with catfish and prawns. Using a ready-made base makes it possible to build a full-flavoured soup without first extracting the palm pulp.

Nutrition and macros by portion

The nutrition label shows one serving as written: 340 calories, 25g protein, 4g carbs, 25g fat.

The palm nut concentrate supplies most of the fat, while the catfish and prawns contribute protein. The soup contains little carbohydrate from the listed ingredients; serve it with a starchy side if you want to make the plate more filling.

The palm nut base

Concentrate: stir it into the pot as directed, and let it come to a boil before adding the fish. It supplies the soup’s rich body and nutty flavour.

Homemade extract: the optional method boils and pounds palm nut seeds, then washes and strains them to collect the liquid. It takes considerably longer than using the concentrate.

Layering the seasoning

Spices: banga spice, cayenne and ground crayfish season the palm base as it boils with the prawns. Bouillon powder adds savouriness, while salt is there to adjust the final seasoning.

Heat: cayenne contributes warmth, so the soup’s spiciness will depend on the pepper and your taste. The recipe does not give a separate adjustment amount.

Adding the seafood

Prawns first: they cook in the seasoned concentrate for 10 minutes before the catfish goes in. Keep the soup at a boil during this stage as instructed.

Catfish next: simmer it for about 15 minutes. Handle the pieces gently when adding them so they stay as intact as possible.

How to tell it is ready

Timing: the specified cooking stages for the concentrate method total about 25 minutes, after the catfish has been cleaned and the pot is started. The description gives 35 minutes as the overall preparation time.

Visual cue: look for palm oil rising to the surface; that is the recipe’s sign that the soup is ready. For the optional homemade concentrate, cook the strained liquid until it has a thicker consistency before continuing.

What to serve alongside

The recipe is a seafood soup with a thick palm base, so serve it with a filling accompaniment if you want a more substantial meal. It also works on its own as a bowl of soup.

Keep any sides separate from the pot, so each person can choose how much to serve with their portion.

Recipe notes & tips

• Clean the catfish before starting to cook the soup.
• Add the catfish only after the prawns and spices have boiled for 10 minutes.
• Simmer the fish for about 15 minutes rather than keeping it at a hard boil.
• Use the rising oil on the surface as the recipe’s doneness cue.
• Taste the soup before serving and adjust the salt to your preference.

Variations

• Homemade concentrate: follow the optional palm nut boiling, pounding and straining method instead of using canned concentrate.
• Adjust the heat: vary the cayenne to suit your preferred level of spice.
• Use catfish pieces: buy the fish already cut if you do not want to prepare a whole fish.
• Serve with a side: pair the soup with a filling accompaniment for a more substantial meal.

Common mistakes to avoid

• Adding catfish too early: let the prawns and spices boil for 10 minutes first, then add the fish.
• Overcooking the fish: simmer it for about 15 minutes and check for the surface oil cue.
• Skipping the cleaning: cut and clean whole catfish before adding it to the pot.
• Stopping the homemade extract too soon: boil the strained liquid until it thickens before continuing with the soup.

How to store

Refrigerate leftover soup in a covered container and use within 2 days. Reheat gently in a saucepan until piping hot throughout, stirring carefully to avoid breaking up the fish.

Frequently asked questions