Here’s an authentic Nigerian Banga Stew (Palm Nut Soup) recipe 🥥🍲
—rich, smoky, and deeply flavorful.
Banga Stew (Delta-style)
Ingredients (serves 4–6)
Palm Nut Extract
- 3 cups palm nut concentrate (Banga paste)
or fresh palm nuts (boiled and pounded)
Proteins
- Assorted meats (beef, goat meat, tripe, cow skin)
- Smoked fish
- Dry fish (washed and deboned)
Seasoning
- 2–3 tbsp Banga spice mix
(ataiko, irugeje, oburunbebe stick) - 2 seasoning cubes
- Salt, to taste
- 1 medium onion (optional, not traditional)
Aromatics
- 1–2 tbsp ground crayfish
- 1–2 scotch bonnet peppers (blended or whole)
Oil
- Palm oil (only if using weak concentrate)
Instructions
- Cook the meats
- Season meats with salt, seasoning cube, and onion (if using).
- Boil until tender; keep the stock.
- Add palm nut extract
- Pour palm nut concentrate into the pot.
- Stir and bring to a gentle boil (do not add water unless too thick).
- Season the stew
- Add banga spices, crayfish, pepper, smoked fish, and dry fish.
- Simmer uncovered for 20–30 minutes, stirring occasionally.
- Adjust consistency
- Oil will rise to the top.
- Taste and adjust salt/seasoning.
- Final simmer
- Cook until aromatic and rich, with oil floating on top.
Serving Suggestions
- White rice 🍚 (classic)
- Starch (Delta-style)
- Boiled yam or plantain
Tips for Authentic Flavor
- Don’t over-stir; let oil naturally separate
- Avoid tomatoes entirely
- Banga spice is essential—no substitute gives the same aroma
If you want, I can share:
- How to make palm nut extract from scratch
- Banga spice breakdown
- Seafood-only version
- Quick 30-minute version with canned concentrate
Just tell me 😊
