Ah yes 😄 Banga Stew is a rich and aromatic Nigerian dish, also called Palm Nut Soup, traditionally made with palm fruit extract, meat or fish, and spices. Here’s a detailed recipe:
Banga Stew (Palm Nut Soup)
Ingredients (4–6 servings)
- 2 cups palm nut concentrate (or fresh palm fruit, boiled and mashed)
- 1–2 lbs meat (goat, beef, or chicken) or fish (smoked or fresh)
- 1/2 cup stockfish or dried fish (optional)
- 2–3 tbsp ground crayfish
- 1–2 tbsp ground chili or Scotch bonnet peppers (adjust to heat preference)
- 1 onion, chopped
- 2–3 tbsp locust beans (iru, optional, for traditional flavor)
- 2–3 cups water or stock
- 1–2 tsp salt (to taste)
- 1 tsp ground pepper
- 2–3 tbsp palm oil (optional, for extra richness)
- Scent leaves (or substitute: basil)
Instructions
1. Prepare the protein
- Season your meat with salt, onions, and a little pepper.
- Boil in water or stock until tender (30–45 minutes, depending on meat).
- If using fish, add it later in the cooking process to avoid overcooking.
2. Prepare the palm nut base
- If using canned palm nut concentrate, dilute with water to a smooth consistency.
- If using fresh palm fruits, boil and mash them, then strain to extract juice.
3. Cook the stew
- Pour palm nut juice into a pot and bring to a boil.
- Add cooked meat (and stockfish if using).
- Stir in ground crayfish, ground chili, locust beans, and onions.
- Simmer 15–20 minutes, stirring occasionally.
- Add palm oil if desired for extra richness.
4. Final touches
- Add scent leaves (or basil) 5 minutes before turning off heat.
- Adjust seasoning with salt and pepper.
- Serve hot with starch (like fufu), rice, or yam.
Tips
- Smoky flavor: Use smoked fish or add a little smoked paprika if you can’t get stockfish.
- Spicy variation: Increase Scotch bonnet peppers for authentic Nigerian heat.
- Thicker stew: Simmer longer to reduce liquid.
I can also give a quick version using canned palm nut juice and pre-cooked meat that’s ready in 30 minutes but still tastes traditional.
Do you want me to do that?
