Banga Stew Recipe

A rich and flavorful Nigerian stew made from palm fruit concentrate, often cooked with assorted meats and fish.

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Prep Time 20 mins

Cook Time 1 hr

Total Time 1 hr 20 mins

Course Main Course

Cuisine Nigerian

Servings servings

Calories 350 kcal

Equipment

Pot
Wooden Spoon

Ingredients:

Main Ingredients

800 ml Palm fruit concentrate
500 g Assorted meats (beef, tripe, etc.) cut into bite-sized pieces
200 g Smoked fish deboned and flaked
1 medium Onion chopped
2 cloves Garlic minced
1 tbsp Ground crayfish
1 tsp Ground pepper
1 tsp Salt to taste
2 cubes Seasoning cubes
1 bunch Scent leaves or basil chopped

Instructions:

1. In a large pot, add the assorted meats and enough water to cover them. Season with salt and cook until tender.
2. Add the palm fruit concentrate to the pot and bring to a boil.
3. Add the chopped onion, minced garlic, ground crayfish, ground pepper, and seasoning cubes. Stir well.
4. Add the smoked fish and reduce the heat. Let it simmer for about 30 minutes.
5. Add the chopped scent leaves or basil and let it cook for another 5 minutes.
6. Adjust seasoning if necessary and serve hot with rice or starch of choice.

Notes:

For a richer flavor, you can add some dried fish or stockfish.

Nutrition value:

Calories: 350kcalCarbohydrates: 10gProtein: 25gFat: 25gSaturated Fat: 10gCholesterol: 60mgSodium: 800mgPotassium: 500mgFiber: 2gSugar: 2gVitamin A: 500IUVitamin C: 20mgCalcium: 100mgIron: 5mg

Keywords:

Keyword Banga, Palm Fruit, Stew

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