Banga Soup (Nigerian Palm Nut Soup Recipe)

Banga soup is a rich, deeply flavorful Nigerian palm nut soup that is incredibly easy to make, especially with store-bought palm nut concentrate. One pot of this and your whole kitchen will smell absolutely amazing!

🧡 Why You’ll Love This

This banga soup recipe is one of those dishes that feels really special but does not take a ton of effort. The store-bought palm nut concentrate does most of the heavy lifting for you, so the whole thing comes together in about 35 minutes.

The flavor is so deep and nutty and rich, it tastes like it has been cooking all day. It is also naturally low carb with only 4g of carbs per serving, which makes it a great option for anyone on a keto or low carb diet.

And it is one of those soups that gets even better the next day, so leftovers are absolutely something to look forward to.

💭 What is Banga Soup?

Banga soup is made from palm fruit extract, which gives it that gorgeous deep orange color and rich, nutty flavor. Palm nut, sometimes called palm kernel, comes from the oil palm tree that is native to West and Central Africa.

It is a staple across the region and goes by different names depending on where you are. In Nigeria, the Delta region calls it banga soup, and the Igbos know it as Ofe Akwu. In Cameroon it is Mbanga soup, in Ghana it is Abenkwan, and in Congo it is Moambe.

Growing up, I used to watch my mum make this from scratch and it seemed to take forever. The traditional method involves boiling fresh palm nuts, pounding them in a mortar, and squeezing out the extract by hand. It is a labor of love!

Thankfully, store-bought palm nut concentrate cuts the process way down and the results are still absolutely delicious. I will walk you through both methods below so you have options.

🥘 Equipment I Use

You really do not need much for this recipe, which is one of the things I love about it. A medium to large pot is the main thing you need since the soup needs enough room to simmer properly.

If you are making the concentrate from scratch, a large mortar and pestle is essential for pounding the palm nuts. That is really it! A wooden spoon for stirring and a strainer if you are making the concentrate from scratch will round things out nicely.

🧾 Ingredients Used

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• Palm-nut concentrate: There are different brands of palm-nut concentrate on the market, but some of them have been mixed with other ingredients. I like to use Trofai Palm Nut concentrate because it's in its pure form, and the carbs are relatively low.
• Fresh catfish and shrimp: Banga soup is traditionally made with seafood like fresh fish and shrimp. I grew up eating it with periwinkles, which was always amazing. I have no idea where to buy periwinkles where I live, but shrimp make an excellent substitute.
• Spices: Bouillon powder (maggi cubes), cayenne pepper, ground crayfish, banga spice, and salt. Banga spice gives this soup its unique, finger-licking taste and flavor. It is made from a blend of a few unique traditional spices, like oburunbebe stick, beletete, aidan fruit, and chili pepper. I usually get banga spice from an African store, but you can also get it from Amazon.

🔪 How To Make Banga Soup

Using Store-Bought Palm Nut Concentrate (Quick Method)

This is the method I use most of the time and it is so easy. Here is how it goes:

• Prep the catfish. If your catfish came whole, cut and clean it first. Buying it already cut from the store saves you a good chunk of time here.
• Start the soup. Pour the palm nut concentrate into a pot and place it on medium heat.
• Add the shrimp and spices. Add in the shrimp, bouillon powder, cayenne pepper, ground crayfish, banga spice, and salt. Let everything boil together for 10 minutes so the flavors can start to come together.
• Add the catfish. Gently add your catfish pieces and simmer on medium low heat for about 15 minutes.
• Watch for the oil. Your banga soup is ready when the palm nut oil starts rising to the surface and the whole pot smells incredible. Serve hot and enjoy!

Making Palm Nut Concentrate From Scratch (Traditional Method)

• If you cannot find palm nut concentrate near you, here is how to make it yourself. It takes more time and effort but the result is truly authentic. You will need a large mortar and pestle for this.
• Wash and boil the palm nuts. Measure out your fresh palm nut seeds and wash them well under running water. Place them in a pot with enough water to cover and boil until tender, about 20 minutes.
• Pound them. Pour the cooked seeds into a large mortar and use the pestle to pound and mash them gently. Fair warning, this can get a little messy!
• Extract the concentrate. Transfer the mashed palm nuts to a large bowl, add some water, and squeeze them with your hands. Drain the liquid into a separate bowl. Repeat this a few times. The water will start out very thick and orange and gradually get lighter as you go.
• Boil it down. Strain the liquid into a pot and boil for 30 minutes to an hour until it thickens into a viscous concentrate. From here, follow the steps above to finish your soup.

🍽️ What to Serve With It

Banga soup is traditionally served with starch, which is the classic Delta pairing and honestly so good if you can get it. It also goes beautifully with other fufu dishes like pounded yam, eba, or any of your favorite low carb fufu options.

For a low carb meal, I love serving it alongside cauliflower rice since that nutty, rich soup soaks right in and it tastes absolutely incredible. A simple bowl of low carb fufu with banga soup is one of those comfort food combinations that just hits differently every single time.

♨️ How To Store and Reheat

Banga soup stores really well, which makes it perfect for batch cooking. In the fridge, it keeps for up to five days in an airtight container. The flavor actually deepens overnight so the next day's bowl is often even better than the first.

For longer storage, you can freeze it for two to three months. To reheat from frozen, let it defrost in the refrigerator overnight and then warm it up in a pot on the stovetop over medium heat, stirring occasionally until hot all the way through.

💡 My Expert Tips

• Banga spice is non-negotiable. It is what gives this soup its truly authentic flavor. If you skip it, the soup will still taste good but it will not have that unmistakable banga taste. Order it on Amazon if your local African store does not carry it.
• You can use meat instead of seafood. Although banga soup is traditionally made with seafood, it is also delicious with goat meat, beef, or chicken if that is what you have on hand.
• Add scent leaves for extra flavor. A handful of scent leaves stirred in near the end adds a beautiful dimension to the soup.
• Do not worry about the oil. Palm nut soup naturally produces a lot of oil. If it seems like too much, just drain some off when the soup is done. It is totally normal.
• Add greens if you like. Spinach or other leafy greens are a great addition. Stir them in during the last few minutes of cooking so they stay vibrant and do not get overcooked.

👩‍🍳 Questions You Might Have

Originally published in Dec 2020, this post was updated in April 2026 for accuracy and to include more helpful content.

📖 Recipe