Palm Nut Soup (Banga)

Content… An African Delicacy Recipe Ingredients How to Make It Recipe Variations Tips and Tricks Make-Ahead Instructions Serving and Storage Instructions FAQs What to Serve More Soul-Satisfying Soup Recipes to Try Conclusion Watch How to Make It

Palm Nut Soup—an African Delicacy

This palate-pleasing soup has become relatively easy to make because you can get palm nut fruit pulp in a can instead of extracting it yourself. Canned palm nut concentrate is readily available in African and Caribbean stores. But don’t worry if you don’t have a local store nearby!

You can find the ingredients for this tasty dish with a quick online search. People serve this soup with rice or any starchy side in most parts of West Africa. However, it’s a crime to serve this dish without kwacoco – its time-honored mate in Cameroon.

Recipe Ingredients

1. Beef – This delicious ingredient adds meatiness and substance. Pork also works.
2. Palm Nuts – The time it takes is totally worth it. But concentrate gives the dish the creaminess you want without the extra work of soaking and pounding fresh palm nuts.
3. Fish – Smoked fish and crayfish give this dish a savoriness and depth of flavor.
4. Bouillon – I love Maggie, but your favorite bouillon will also do a great job. It adds palate-pleasing umami fast.
5. Vegetables – My preferred leafy green in this dish is a cup of chopped spinach. I also add onions for the tangy, slightly sweet flavor they get after cooking down.

How to Make Banga/Palm Nut Soup

• Prep the Beef – Add meat, salt, garlic, smoked paprika, black pepper, and onion in a medium-sized saucepan, and cook until tender, approximately 30-40 minutes. You can halve this process by using a pressure cooker or Instant Pot. Reserve beef stock. (Photos 1-2)
• Palm Nuts – Place palm nuts in a large pot. Add water to cover the palm nuts and boil until tender (about 1 hour). (Photo 3)
• Pound – Place the cooked tender palm nuts into a mortar and pound to extract the pulp. Then transfer it all to a large bowl or pot, add 4 cups of hot water, and strain to separate the skin from the pulp. Place the palm nut concentrate in a pot. (If using the canned palm nut concentrate, dilute the concentrate with 2 cups of water and add to the pot.) (Photos 4-9)
• Assemble – Add the reserved beef stock, cooked meat, smoked fish, crayfish, beef bouillon, and salt. Bring to a boil and let it simmer for 15-20 minutes until it is nice and thick. (Photos 10-11)
• Add Vegetables – Throw in the chopped spinach, and adjust for soup consistency with water or stock. Adjust for salt and pepper and simmer for 2 more minutes. (Photo 12)
• Serve over rice or kwacoco.

Recipe Variations

1. Spicy – Try a spicy palm nut soup recipe by adding habanero or jalapeno chili peppers. 
2. Creamy – Add coconut milk or heavy cream for an even creamier, more indulgent version of soup.
3. Vegetarian – Some people like to keep it vegetarian by including vegetables like okra and eggplant.
4. Nuttier – Another popular variation is using different nuts, like cashews or peanuts, instead of palm nuts. No matter how you make it, palm nut soup is a hearty and satisfying meal perfect for any occasion.

Tips and Tricks

1. To get a perfectly marinated flavor in your soup, simmer it as long as you have the patience. The spices will bloom and intensify as it cooks. 
2. You can add some acidity to the party with a squeeze of lemon juice to lighten things up and add some brightness. 

Make-Ahead Instructions

For a super tasty and quick West African dinner, you can make the base of the soup ahead and freeze it for up to 3 months.

Serving and Storage Instructions

Serve this soul food goodness hot off the stove in individual bowls or family style with rice or fufu.

If you have leftovers, they’ll last for 4 days refrigerated or 3 months frozen.

Reheat your leftover banga soup on the stove or microwave until bubbly. Thaw frozen soup in the fridge overnight, then heat it on the stove.

FAQs

What to Serve With Palm Nut Soup

In Cameroon, kwacoco is the main side dish. But fufu, cassava fufu, pounded yams, and ugali are also popular. Fried plantains are another classic served throughout West Africa that adds a nice saltiness and crunch to the soup.

More Soul-Satisfying Soup Recipes to Try

1. Maafe (West African Peanut Soup)
2. Ogbono Soup
3. African Okro Soup
4. Chicken Feet Soup
5. Sausage Lentil Soup

Conclusion

Rich and satisfying palm nut soup, affectionately known as banga and mbanga, is a hearty treat for the family. Would you like to enjoy more dishes exploring deliciously diverse West African cuisine? Then give me a follow on Facebook and Instagram for more delectable recipes. 🤩

Watch How to Make It

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This blog post was originally published in February 2013 and has been updated with additional tips, new photos, and a video.