Recipes · Nigerian · Soups and Broths
Banga Soup (Palm Nut Soup)
One serving has 510 kcal and 28 g protein, and at least a fifth of a woman's daily need of cobalamin (158%), selenium (92%), vitamin D (D2 + D3) (70%), vitamin E (51%), phosphorus (45%) and pyridoxine (45%). Ready in 50 minutes.
- Preparation: 15 min
- Cooking: 35 min
- Makes: 1 serving (460 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, Low carb
- Contains: fish, shellfish
Ingredients
- 40 g Palm oil
- 100 g Snapper, raw
- 8 g Salt cod
- 10 g Shrimp, raw
- 40 g Onions, raw
- 4 g Chili peppers, red, raw
- 4 g Garlic, raw
- 3 g Basil, fresh
- 0.5 g Salt
- 250 g Water
Method
- Soak the salt cod in warm water for 10 minutes, then flake it.
- In a pot, combine the palm oil and water and bring to a simmer, stirring, until the oil blends into the liquid.
- Add the onion, garlic and chili and simmer for 10 minutes.
- Add the fresh fish, salt cod and shrimp, and simmer gently for 10-12 minutes until the fish is cooked through and flakes easily.
- Stir in the basil leaves (standing in for scent leaf) and salt, and simmer for 2 more minutes.
- Serve hot with garri, pounded yam or rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 510 kcal | 24% |
| Carbohydrates | 5.5 g | |
| Water | 380 mL | |
| Fiber | 0.87 g | 3% |
| Protein | 28.4 g | 59% |
| Tryptophan | 0.3 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.1 g | |
| Lysine | 2.4 g | |
| Methionine | 0.76 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.87 g | |
| Valine | 1.3 g | |
| Histidine | 0.77 g | |
| Fat | 41.7 g | |
| Monounsaturated | 15.1 g | |
| Polyunsaturated | 4.3 g | |
| Docosahexaenoic Acid (DHA) | 0.3 g | |
| Eicosapentaenoic Acid (EPA) | 0.05 g | |
| Omega-6 | 3.7 g | |
| Saturated | 20.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 65.3 mg | |
| Calcium | 81.1 mg | 8% |
| Copper | 0.15 mg | 17% |
| Iron | 0.73 mg | 4% |
| Magnesium | 56.5 mg | 18% |
| Manganese | 0.18 mg | 10% |
| Phosphorus | 317 mg | 45% |
| Potassium | 656 mg | 14% |
| Selenium | 50.8 µg | 92% |
| Sodium | 845 mg | |
| Zinc | 0.8 mg | 10% |
| Thiamin (vitamin B1) | 0.1 mg | 9% |
| Riboflavin (vitamin B2) | 0.04 mg | 4% |
| Niacin (vitamin B3) | 1 mg | 7% |
| Pantothenic acid (vitamin B5) | 0.97 mg | 19% |
| Pyridoxine (vitamin B6) | 0.59 mg | 45% |
| Folate (vitamin B9) | 17.7 µg | 4% |
| Cobalamin (vitamin B12) | 3.8 µg | 158% |
| Choline | 92.6 mg | 22% |
| Vitamin A | 45.2 µg | 6% |
| Vitamin C | 12.4 mg | 17% |
| Vitamin D (D2 + D3) | 421 IU | 70% |
| Vitamin E | 7.6 mg | 51% |
| Vitamin K | 16.6 µg | 18% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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