How to make Atama Abak (Banga) soup

palm nut extract

🥗Healthier: coconut milk

💰Cheaper: vegetable oil

Coconut milk provides a similar creamy texture while being lighter.

beef

🥗Healthier: chicken

💰Cheaper: pork

Chicken is leaner, while pork can be more economical.

catfish

🥗Healthier: tilapia

💰Cheaper: mackerel

Tilapia is a healthier fish option, while mackerel is often less expensive.

bitter leaf

🥗Healthier: spinach

💰Cheaper: kale

Spinach is more widely available and offers similar nutrients.

Pour palm fruit into a pot with water and cover to cook until soft.

Check if palm fruit is well cooked by touching it; it should feel soft and start breaking.

Pound the cooked palm fruit gently to extract the juice.

Add water to the pounded palm fruit and massage to extract oil, adjusting the water quantity based on desired soup consistency.

Strain the palm fruit extract and rinse with warm water to extract more oil without watering it down.

Boil goat meat and snail in a separate pot, seasoning with 1 tablespoon of scotch bonnet pepper, chopped onion, salt, and bouillon cube, then stir and cover to simmer for 5 minutes.

Boil water in another pot for the atama leaves, then add the sliced leaves and cover to boil.

Once boiled, strain the atama leaves and rinse them in cold water with ice blocks to stop cooking, then squeeze out excess water.

Pound the melon seeds into a paste and form tiny balls, similar to cocoyam for soups.

Add cooked cow skin and stewed fish to the meat mixture, stir to incorporate, then add more water and the fish (dry mala fish and dry catfish).

Season the mixture with salt and another tablespoon of scotch bonnet pepper, then cover and simmer on low heat for at least 10 minutes.

In a larger pot, pour the palm fruit extract and bring it to a boil, then add the cooked meat and fish mixture, stirring gently.

Cover and simmer for 5 minutes, then add the melon balls and cook for another 10 minutes.

Check the soup for thickness and seasoning, then add the washed atama leaves, reserving some for later use.

Simmer for 1 more minute to incorporate the leaves, then serve with brown basmati rice or any swallow of choice.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens