Banku and Okra Soup Recipe | Ghanaian Cuisine, African Food & Family Dinner

fermented corn dough

🥗Healthier: whole grain flour

💰Cheaper: cornmeal

Whole grain flour offers health benefits while cornmeal is more affordable.

smoked fish

🥗Healthier: grilled chicken

💰Cheaper: canned tuna

Grilled chicken is leaner, while canned tuna is budget-friendly.

palm oil

🥗Healthier: olive oil

💰Cheaper: vegetable oil

Olive oil is healthier, and vegetable oil is often less expensive.

fresh okra

🥗Healthier: frozen okra

💰Cheaper: canned okra

Frozen okra retains nutrients, while canned is more economical.

Combine fermented corn dough and fermented cassava dough in a pot with water.

Cook over medium heat, stirring continuously until smooth and elastic, about 20 minutes.

In a separate pot, heat palm oil over medium heat until shimmering.

Add chopped onions and sauté until translucent, about 5 minutes.

Stir in chopped tomatoes and cook until softened, about 5-7 minutes.

Add chopped okra and cook until tender, about 5 minutes.

Incorporate smoked fish and meat, stirring to combine.

Season with salt, pepper, and seasoning cubes to taste.

Add crayfish, minced garlic, and ginger, cooking for an additional 3-4 minutes.

Serve the okra soup hot alongside the banku.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens