A New Way of Making Authentic Ghanaian Palm Nut Soup/Banga Soup

palm nut extract

🥗Healthier: coconut milk

💰Cheaper: tomato puree

Coconut milk provides creaminess with fewer calories.

meat (chicken, beef, or goat)

🥗Healthier: tofu

💰Cheaper: chicken thighs

Tofu offers a plant-based option while chicken thighs are budget-friendly.

seasoning cubes

🥗Healthier: herbs and spices

💰Cheaper: salt

Using herbs enhances flavor without added sodium.

fish (optional)

🥗Healthier: mushrooms

💰Cheaper: canned tuna

Mushrooms add umami, while canned tuna is a cost-effective protein.

Blend palm nut juice with water until smooth and strain to extract the liquid.

Heat a pot over medium heat and add the strained palm nut juice.

Add chopped onion, blended garlic and ginger to the pot; sauté until fragrant, about 3-4 minutes.

Add the cow feet, wele/kpomo, crabs, beef, and chicken to the pot and cook until browned, about 5-7 minutes.

Stir in all purpose spice and salt to taste.

Pour in additional water to achieve desired consistency and bring to a simmer.

Add chopped green bell pepper, tomatoes, Aidan fruit, garden eggs, okra, and optional tuna fish; cook until meat is tender, about 30-40 minutes.

Adjust seasoning as needed and simmer for an additional 5 minutes.

Serve hot with rice or fufu.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary