Chicken (or beef or lamb) cut into large pieces
Box of palm juice (Trofaie or Ghana fresh for example)
peeled crabs or shrimps
Garlic cloves, chopped
Maggi stock cubes
- 1 bunch of
Kablé (turmeric leaves)
African Palm Nut soup (Banga soup) Recipe
Palm nut soup, also called “Banga soup” is a staple of African cuisine. Originating from various countries on the African continent, it is appreciated for its unique, creamy flavor. This typical soup is usually served with cassava Fufu or Rice. Whether you’re looking for a Palm Nut soup recipe to accompany fish, chicken or simply white rice, or simply want to find out more about this African dish, you’ve come to the right place!
Banga soup can be made with beef, lamb, chicken, crabs or smoked fish. Traditionally, palm seeds are cooked in boiling water and then ground in a mortar and pestle to extract the juice. In this recipe, we use palm fruit concentrate, called Trofaie.
Origins of Palm Nut Soup
Palm nut soup has its roots in African history and culture. It dates back centuries, and its use is closely linked to African culinary traditions. Over the years, Banga soup has become a mainstay of the cuisine of many African countries, notably Côte d’Ivoire, where it is very popular.
Palm seeds: the main ingredient of this Banga Soup
Palm seeds, also known as “palm fruits” or “palm nuts”, are the edible seeds of palm trees, tropical trees belonging to the Arecaceae family. These seeds are widely used in cooking in different parts of the world, notably Africa, Asia and South America. They play an essential role in the preparation of this soup.
Palm Fruits are appreciated for their slightly crunchy texture and delicate flavor. They are often used as a main ingredient or added to soups, sauces and meat or fish dishes to add consistency and a distinctive flavor. Palm seeds are also processed into flour for use in breads, pastries and other food products.
As well as being delicious, palm seeds are also nutritious. They are rich in protein, fiber, vitamins and essential minerals such as magnesium, potassium and iron. This makes them a valuable ingredient in a balanced diet and a sustainable source of energy.
The health benefits of Palm Nut Soup
Palm nut Soup offers a multitude of health benefits. As well as being delicious, it’s also nutritious. The nutrients present in this african dish contribute to a balanced diet and promote good health. Let’s take a look at some of these benefits:
Nutrients, calories and vitamins in Banga Soup
Palm nut soup is rich in protein, fiber and essential vitamins and minerals. These elements are necessary for our bodies to function properly. Incorporating this dish into our daily diet can therefore contribute to good overall nutrition. In any case, it won’t harm your health!
It’s a relatively high-calorie soup, with around 300 to 400 calories per portion, depending on the ingredients used and quantities. However, it’s important to note that most of these calories come from nutritious ingredients such as palm seeds and peanut paste, which also offer health benefits. As such, it can be consumed in moderation as part of a balanced diet.
Beneficial effects on digestion and satiety
Thanks to its fiber content, Banga soup promotes healthy digestion. Dietary fiber helps regulate intestinal transit and prevent digestive problems. What’s more, this fiber contributes to a prolonged feeling of satiety, which can be beneficial for those seeking to control their appetite.
Other potential health benefits
Certain ingredients found in palmnut soup are known for their antioxidant properties. These compounds help neutralize free radicals in our bodies, protecting our cells from oxidative damage. In addition, some studies suggest that certain ingredients in Banga soup may have anti-inflammatory effects or strengthen our immune system. However, further research is needed to better understand these potential benefits.
It’s up to you to make your own Banga Soup at home!
This popular palm nut soup is a versatile accompaniment to many African dishes. You can enjoy it with rice, chicken or fish. Let your creativity run wild!
Banga Soup is much more than just a condiment. It’s an integral part of African culture and gastronomy. Palm seeds and their health benefits make for a delicious and nutritious dish. Follow this recipe and you should get a delicious soup just like in Africa! Enjoy 🙂 !
Start by seasoning your meat. Whether it's chicken, beef or lamb, cut it into pieces. Place your meat pieces in a bowl and add black pepper, minced garlic, chopped onions and a crumbled stock cube. Mix well.
In a hot saucepan, brown your chicken in a little oil for about 2 minutes over high heat. Then add a cup of water and cook for a further 10 minutes.
Then add your crushed tomatoes and the can of palm nuts (seed sauce) to the pan. You can choose the "Trofaie" or "Ghana Fresh" brand. You can also extract the juice from the palm nuts yourself, if you have any.
Then add a liter of water to the pan and cook for about 15 minutes.
Add the crab (or shrimp)
Then add the crabmeat or shrimp, whichever you choose. You can also add both! Season with a little salt and chilli.
Simmer your Banga Soup
Now all you have to do is simmer for about 40-45 minutes. The Banga soup should thicken and the red (palm) oil should appear on the surface. This is the sign that your palm nut soup is ready!
Your homemade Chicken Palm nut soup is ready!
Serve with foutou, white rice or Attiéké. Enjoy :) !