Mbanga Soup
(Palm Nut Soup) Recipe

Origin: Cameroonian Period: Traditional

This is the Cameroonian version of the ubiquitous West African palm nut soup

Ingredients:

100 fresh palm nuts (or canned palm nut pulp [this is also called palm soup base, sauce graine, noix de palme, or cream of palm fruit])
250g fresh fish, cleaned and cut into pieces
1 onion, chopped
1 garlic clove, minced
1 beef bouillon cube (with a pinch of cumin and coriander) or 1 Maggi cube
2 hot chilli peppers
450g smoked or dried fish (eg stockfish) with skin and bones removed and rinsed under water.
2 tbsp dried prawns, ground to a powder
salt and black pepper to taste

Mbanga Soup
(Palm Nut Soup) Preparation:

Method:

First prepare the palm nuts as follows: Bring 750ml water to a boil in a large saucepan then add the palm nuts. Cover and cook the palm nuts for a few minutes, until the skins begin to split and come off. Drain the water from the pan then use a pestle and mortar (or a potato masher) to crush the palm.

Combine this pulp with 1.5l of cold water and stir. Allow to sit for a few minutes then squeeze the palm nuts with your

Press the remaining pulp through a sieve into a bowl.

Add 900ml of water to a pot and bring to a boil before adding the fresh fish, onion, garlic, salt, black pepper, bouillon cube, and chillies. Reduce the heat and simmer for 10 minutes.

Add the palm nut pulp and continue to simmer, uncovered, with occasional stirring for 10 minutes. Add the smoked or dried fish at this stage along with the ground prawns. Simmer for a further ten minutes, or until the soup has thickened. Adjust the seasoning and serve over boiled rice, yams, plantains or with FuFu.

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