Mbanga/Palmnut Soup – a West African soup made from heavily pounding the palm nut fruit to extract the palm nut fruit pulp simmered in assorted meat, spices and bitter leaf or spinach. So rich and hearty!
Palm oil has a pretty bad reputation. Why? Some would say it is eco- unfriendly and unhealthy for the human body ; while others would refute this argument. `They say palm oil is rich in antioxidants, such as vitamin E and beta-carotene, more than carrots and tomatoes and it is the most consumed vegetable oil in the world. Which side you agree; there is no denying that this soup is tasty and palm oil is inherent in it. So eat in moderation!
So what is banga soup aka mbanga soup/palm nut soup? It is a rich and hearty sauce that is cooked in West Africa- made from heavily pounding the palm nut fruit to extract the palm nut fruit pulp. This process should be done carefully, without breaking the kernels/nut inside the fruit. Then, the pulp is slowly simmered with an assortment of meats (smoked and fresh) crayfish, spices and studded with bitter leaf or spinach.
This palate pleasing soup has become a relatively easy soup to make now, because the palm nut fruit has been extracted already and put in a can. All you need is- concentrated palm nut canned pulp. The plam nut canned pulp , however, is only available in African, Caribbean stores and online .
In most parts of West African this soup is served with rice or any starchy side but in Cameroon it would be a crime to serve this dish without kwacoco – it’s time honored mate.
Mbanga/Palmnut Soup
Ingredients
- 1 can of concentrated pulp
- 2 pounds meat
- ½ pound smoked fish
- ½ cup crayfish
- 1 tablespoon Maggi or bouillon granules
- 1 cup chopped spinach
Instructions
- In medium –sized sauce pan boil meat seasoned with salt( garlic salt ), smoked paprika, pepper , onions until tender approximately 30 -40 minutes. You can shorten this process in half by using a pressure cooker. Reserve chicken stock.
- Pour contents of palm nut cream concentrate into a large pot. Add the meat stock (about 3- 4 cups) smoked fish, meat, crayfish, Maggie and salt. Bring to a boil and let it simmer for about 15-20 minutes
- Throw in the chopped spinach, adjust for soup consistency. Simmer for 2 for minutes.
- Adjust for salt and pepper.
Nutrition Information:
samyra bell says
What is Maggie?
imma africanbites says
Hi, Samyra. My bad. It’s Maggi – a seasoning either in cubes or bouillon granules.
Mojoko says
I can’t wait to impress my family with Kwacoco and Mbanga soup for Christmas break! I’m Bakweri (so this is my traditional dish). Thank you so much for sharing. You definitely make these recipes simple/easy to follow.
ImmaculateBites says
Thanks so much. They will be pleasantly surprise . Wishing you all the best .
Mama van paris says
For almost a year now I have been using your recipe and believe me when I say I enjoy every bit of it.thanks immaculate
ImmaculateBites says
It’s good to know. Thank you so much!!!!
Gabrielle says
I made it for my Nigerian husband and he loved it. Of course I added ground peppers to make it extra spicy but it turned out perfect
ImmaculateBites says
Awesome ! Thanks for the feedback Gabrielle.
Sahndra F says
I am so trying this!
thank you so much.
imma africanbites says
Yes, please! Let me know how it turns out for you.
MONIQUE LOUPE says
Hi Sahndra,
Did you make this yet? African food interests me because I see the many parallels with Cajun/Creole style of cooking.
Monique
pam says
oh am so happy i have this recipe gonna cook it
ImmaculateBites says
Do tell how it works out . Thanks Pam!
Elizabeth says
Sorry I tried to rate it five stars but it won’t go. U r worth more than five stars. Good job immaculate
Maureen Nkwenti says
It tasted fantastic! Thanks again.
Had to come back here for more.
Love Love your blog.
Thank you for documenting such a rich culinary treaure
Keep’em coming!
Maureen says
Whoo Hooo…
Thank you Immaculate..
Timanambusa on the menu tonight!
ImmaculateBites says
Maureen, let me know how it works for you!
Odette says
Good idea I have to cook it soon.
Eleanor says
love all your recipies ..this one was certainly easy to cook. Thank you:)
Africanbites says
Stella , the can am using is 400ml . Thanks for stopping by
Stella says
I’ve looked for this recipe for a long time now…and one must admit that the already processed plamnuts make life easier.
I’m definitely trying it soonest…I mean like today evening but with am since cocoyams are not available at my local afroshop here in Germany.
By the way is that a 400ml or 800ml can you are using for the 5-6 servings?
You have my encouragement, keep up the good work!
Stella says
I meant yam…*wink*