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Banga Stew (Palm Nut Soup)

A rich and aromatic Nigerian Delta stew built on canned palm fruit cream with catfish, dried crayfish, and a blend of aromatic spices unique to the region. Plan ahead: allow 20 minutes to clean and season the fish before cooking.

80 minHardServes 6465 cal/serving

West AfricanSoupStovetopPescatarianHigh ProteinLow CarbGluten-FreeDairy-FreeAlcohol-FreeCorn-Free

Ingredients

  • 3 lbs catfish steaks (or tilapia, sea bass), cleaned, seasoned
  • 2 cans canned palm fruit cream (ofe akwu)
  • 4 cups water
  • 1 yellow onion, diced
  • 4 tbsp ground crayfish (or dried shrimp powder)
  • 1 scotch bonnet pepper (or habanero), minced
  • 4 garlic cloves, minced
  • 2 tbsp banga spice mix (or 1 tsp allspice plus 1/4 tsp cloves as substitute)
  • 2 tsp fish or chicken bouillon powder
  • 2 tsp kosher salt
  • 2 tbsp fresh basil leaves (substitute for African scent leaf), chopped

Instructions

  1. 1

    Rinse 3 lbs cleaned, seasoned catfish steaks (or tilapia, sea bass) under cold water. Season with half the 2 tsp kosher salt and a pinch of fish or chicken bouillon powder and let sit 20 minutes. Rinse again before cooking.

  2. 2

    Pour 2 cans canned palm fruit cream (ofe akwu) and 4 cups water into a large pot. Stir to combine and bring to a boil over medium-high heat, then reduce to a vigorous simmer.

  3. 3

    Add 1 diced yellow onion, 4 minced garlic cloves, 1 minced scotch bonnet pepper (or habanero), 4 tbsp ground crayfish (or dried shrimp powder), and 2 tbsp banga spice mix (or 1 tsp allspice plus 1/4 tsp cloves as substitute) to the pot. Stir well and simmer for 15 minutes, stirring occasionally, until the oil separates and rises to the surface.

  4. 4

    Add 2 tsp fish or chicken bouillon powder and remaining kosher salt. Taste and adjust seasoning.

  5. 5

    Gently lower the seasoned catfish steaks (or tilapia, sea bass) pieces into the simmering stew. Cook uncovered for 20-25 minutes until fish reaches an internal temperature of 145°F (63°C) and is cooked through but still holding together.

  6. 6

    Stir in 2 tbsp chopped fresh basil leaves (substitute for African scent leaf) in the last 2 minutes of cooking. Serve hot over white rice or with fufu.

Questions

How long does Banga Stew (Palm Nut Soup) keep?

Refrigerate it up to four days, or freeze it in portions for up to three months. Reheat gently on the stovetop with a splash of water or stock to loosen it. If you plan to freeze it, stir the dairy in when reheating rather than before freezing, so it does not split.

Can I halve or double Banga Stew (Palm Nut Soup)?

Yes. As written it serves 6. Every ingredient in this entry carries precomputed half and double quantities, and the app's batch dial rewrites them inside each step. When doubling on the stovetop, use your widest pan or work in two batches so the food sears instead of steaming.

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