Discover the authentic taste of Nigerian cuisine with our Banga Soup recipe. This rich and flavorful soup is made from palm nut extract and combines tender meat, fish, and a blend of spices for a truly delicious experience. Perfect for a comforting meal, Banga Soup is a traditional dish that's both hearty and satisfying. Follow our step-by-step guide to make this classic Nigerian dish at home.

Ingredients:

- 2 cups palm nut extract (banga)

- 500g beef, cut into chunks

- 250g fish (such as tilapia or catfish), cleaned and cut into pieces

- 1 onion, finely chopped

- 2-3 fresh tomatoes, blended

- 2-3 tablespoons ground crayfish

- 1 tablespoon ground pepper (or to taste)

- 1-2 stock cubes (or to taste)

- 1 tablespoon palm oil

- 2-3 tablespoons ground egusi (optional)

- Salt to taste

- Water as needed

Instructions:

Prepare the Ingredients:

  - Wash and cut the beef into chunks.

  - Clean and cut the fish into pieces.

  - Blend the tomatoes and finely chop the onion.

Cook the Meat:

  - In a large pot, add the beef, chopped onion, and enough water to cover the meat.

  - Season with salt and stock cubes.

  - Cook over medium heat until the beef is tender (about 45 minutes to 1 hour).

Add Palm Nut Extract:

  - Add the palm nut extract to the pot with the beef.

  - Stir well and let it cook for about 15 minutes.

Incorporate the Fish:

  - Add the fish pieces to the pot.

  - Cook gently until the fish is cooked through (about 10-15 minutes).

Season the Soup:

  - Stir in the blended tomatoes, ground crayfish, ground pepper, and palm oil.

  - If using, add the ground egusi for added thickness.

  - Adjust seasoning with additional salt and stock cubes as needed.

Simmer:

  - Allow the soup to simmer for another 10-15 minutes, ensuring all flavors are well combined and the soup has thickened to your liking.

Serve:

  - Serve the Banga Soup hot with your choice of accompaniment, such as pounded yam, fufu, or rice.

Enjoy your flavorful and traditional Nigerian Banga Soup!

Nutritional Values

Palm Nut Extract (Banga) - 2 cups

  - Calories: 180 kcal

  - Fat: 20g

  - Carbohydrates: 5g

  - Protein: 1g

Benefits:

  - Healthy Fats: Rich in essential fatty acids that support heart health.

  - Vitamins and Antioxidants: Contains vitamins A and E, which are beneficial for vision, skin health, and overall immunity.

Beef - 500g

  - Calories: 250 kcal

  - Protein: 26g

  - Fat: 17g

  - Carbohydrates: 0g

Benefits:

  - High-Quality Protein: Essential for muscle growth, repair, and overall bodily functions.

  - Iron and Zinc: Important for red blood cell production and immune function.

Fish (such as tilapia or catfish) - 250g

  - Calories: 120 kcal

  - Protein: 20g

  - Fat: 3g

  - Carbohydrates: 0g

Benefits:

  - Lean Protein: Supports muscle health and overall body function.

  - Omega-3 Fatty Acids: Beneficial for heart health and reducing inflammation.

Onion - 1, finely chopped

  - Calories: 40 kcal

  - Protein: 1g

  - Fat: 0.1g

  - Carbohydrates: 9g

Benefits:

  - Antioxidants: Contains compounds that may help reduce inflammation and support heart health.

  - Flavor Enhancer: Adds depth of flavor to the dish.

Fresh Tomatoes (blended) - 2-3

  - Calories: 18 kcal

  - Protein: 0.9g

  - Fat: 0.2g

  - Carbohydrates: 4g

Benefits:

  - Vitamins and Antioxidants: Rich in vitamins C and K, as well as lycopene, which is beneficial for heart health and cancer prevention.

Ground Crayfish - 2-3 tablespoons

  - Calories: 30 kcal

  - Protein: 6g

  - Fat: 1g

  - Carbohydrates: 0g

Benefits:

  - Flavor: Adds a unique, savory flavor to the dish.

  - Nutrients: Contains protein and essential minerals.

Ground Pepper - 1 tablespoon (or to taste)

  - Calories: 6 kcal

  - Protein: 0.3g

  - Fat: 0.2g

  - Carbohydrates: 1g

Benefits:

  - Spice and Heat: Enhances the flavor and can aid in digestion.

  - Capsaicin: May have metabolism-boosting properties.

Stock Cubes - 1-2 (or to taste)

  - Calories: 10 kcal

  - Sodium: 800 mg

Benefits:

  - Flavor Enhancement: Adds depth and richness to the dish.

Palm Oil - 1 tablespoon

  - Calories: 120 kcal

  - Fat: 14g

  - Carbohydrates: 0g

  - Protein: 0g

Benefits:

  - Healthy Fats: Provides essential fatty acids and vitamins A and E.

Ground Egusi (optional) - 2-3 tablespoons

  - Calories: 60 kcal

  - Protein: 2g

  - Fat: 5g

  - Carbohydrates: 3g

Benefits:

  - Nutrient-Rich: High in protein, healthy fats, and essential minerals.

  - Thickening Agent: Adds texture and flavor to the dish.

Salt - To taste

  - Sodium content varies based on amount used.

Benefits:

  - Flavor Enhancement: Improves the taste of the dish.

  - Electrolyte Balance: Helps maintain fluid balance.

Water - As needed

  - Calories: 0 kcal

Benefits:

  - Hydration: Essential for cooking and maintaining bodily fluids.

Enjoy your rich and flavorful dish!