Countries 
VEGAN NIGERIAN BANGA SOUP
Equipment
- Large
pot - Blender or
food processor - Wooden spoon or spatula
- Knife
- Cutting
board
Ingredients
- 2 cups fresh or frozen palm fruit pulp banga
- 1 medium onion finely chopped
- 2 cloves garlic minced
- 1 red bell pepper chopped
- 1 green bell pepper chopped
- 4 medium tomatoes chopped
- 2 cups vegetable broth or water
- 1 cup chopped spinach or ugu leaves substitute with kale if ugu is not available
- 1 tablespoon ground crayfish optional, for additional flavor
- 1 teaspoon ground dried pepper or chili flakes adjust to taste
- 1 teaspoon salt adjust to taste
Instructions
- In a large pot, add the palm fruit pulp and enough water to cover it. Boil over medium heat for about 30 minutes to soften the pulp, stirring occasionally. If using frozen palm fruit pulp, follow the package instructions for thawing.
- Once the palm fruit pulp is softened, transfer it to a blender or food processor and blend until smooth. Strain the blended pulp using a fine-mesh sieve or cheesecloth to remove any remaining fibers or particles. Set aside.
- In the same pot, heat a tablespoon of vegetable oil over medium heat.
- Add the chopped onions and sauté until translucent.
- Stir in the minced garlic and cook for another minute.
- Add the chopped red and green bell peppers to the pot and sauté until they soften.
- Add the chopped tomatoes and cook for about 5 minutes until they break down and release their juices.
- Pour in the strained palm fruit pulp and vegetable broth or water, stirring well to combine.
- Add the ground crayfish (if using), ground dried pepper or chili flakes (adjust to taste), and salt. Mix well.
- Cover the pot and let the Banga Soup simmer over low heat for about 1 hour, stirring occasionally.
- After an hour, add the chopped spinach or ugu leaves to the pot and stir well. Let the soup simmer for an additional 15 minutes.
- Taste the Banga Soup and adjust the seasoning if needed.
- Remove from heat and let the Banga Soup sit for a few minutes before serving.
- Serve the Nigerian Banga Soup hot with fufu, pounded yam, or any preferred accompaniment.
Notes
NUTRITIONAL FACTS:
Calories: 180 | Total Fat: 10g | Total Carbohydrates: 20g | Dietary Fiber: 4g | Protein: 5g
For your kitchen tools, check Sur La Table.
If you enjoyed this recipe or have suggestions on how we can improve it, please leave us a comment below. Also, make sure to check out other dishes I’ve created or stories I’ve written about food culture – here.
