Niger Delta Banga Soup with Fresh Catfish & Banga Spice Blend

How to Make It

1. 1

   Prepare the Palm Fruits

   Rinse 1kg of fresh palm fruits thoroughly under running water. Place in a large pot and cover with 1.5 litres of water. Boil on medium-high heat for 30–35 minutes until the fruits are soft and the skin separates easily from the seed when pressed.

   Tip: The fruits are ready when they feel mushy and the red-orange pulp slides off the kernel easily. Do not under-boil or the extract will be thin and pale.
2. 2

   Extract the Palm Fruit Juice (Banga Base)

   Drain the boiled palm fruits and allow to cool slightly for 5 minutes. Transfer to a large mortar and pound firmly to release the pulp from the fibres and seeds. Add 200ml of warm water and continue pounding. Strain the mash through a fine sieve or cheesecloth into a clean pot, pressing firmly to extract all the thick, creamy orange banga juice. Discard the dry fibre and seeds.

   Tip: For a richer, creamier soup, extract twice — pound again with a little more warm water and strain a second time into the same pot. If using canned extract, skip steps 1–2 and use 400ml directly.
3. 3

   Season and Prepare the Fish

   Rinse catfish chunks with cold water and a squeeze of lemon juice or a small piece of alum (potash alternative) to remove sliminess. Pat dry. Season lightly with a pinch of sea salt, half the blended pepper mix, and a little ground crayfish. Set aside to marinate for 10 minutes while you prepare the soup base.

   Tip: Avoid deep-frying the catfish before adding to the soup — poaching it directly in the banga broth preserves omega-3 fatty acids and keeps the calorie count lower.
4. 4

   Build the Banga Soup Base

   Place the extracted banga juice in a medium pot over medium heat. Add the oburunbebe sticks, crushed obeletientien seeds, irugeje (if using), sliced onion, and the remaining blended pepper. Stir to combine. Bring to a gentle boil, then reduce to a steady simmer. Cook uncovered for 15 minutes, stirring occasionally, until the soup begins to thicken and deepen in colour.

   Tip: The oburunbebe sticks should simmer the entire cooking time — they infuse the soup with that characteristic bitter-sweet banga aroma. Remove before serving.
5. 5

   Add Proteins and Simmer

   Add the pre-soaked stockfish pieces to the simmering banga base and cook for 5 minutes. Gently add the seasoned catfish chunks. Stir in the ground crayfish and low-sodium seasoning powder. Cover loosely and simmer on low-medium heat for 12–15 minutes until the catfish is fully cooked through and the soup has reached a rich, coating consistency.

   Tip: Do not over-stir once catfish is added to prevent it from breaking apart. Gently shake the pot or use a wooden spoon along the edges only.
6. 6

   Finish with Atama and Uziza Leaves

   In the final 3–4 minutes of cooking, stir in the shredded atama leaves and uziza leaves. Taste the soup and adjust seasoning minimally with sea salt if needed. Remove the oburunbebe sticks. The soup should be thick, glossy, and aromatic with a deep orange colour.

   Tip: Adding the leaves at the end preserves their volatile aromatic oils and maximises the anti-inflammatory phytonutrients. Overcooking the leaves dulls both flavour and nutritional value.
7. 7

   Rest and Serve

   Turn off heat and allow the soup to rest for 5 minutes before serving. This allows the flavours to settle and deepen. Serve hot with oat eba, unripe plantain fufu, or brown rice for a diabetes- and heart-conscious pairing. For hypertension management, serve with boiled unripe plantain slices or whole-grain swallow.

   Tip: Banga soup stores well — it improves in flavour the next day. Refrigerate for up to 3 days or freeze in portions for up to 6 weeks. Reheat gently on the stovetop with a splash of water.