Recipes · Cameroonian · Main Courses
Kwacoco and Banga Soup (Cocoyam Rolls with Palm Soup)
One serving has 878 kcal and 44 g protein, and at least a fifth of a woman's daily need of cobalamin (246%), pyridoxine (113%), phosphorus (101%), copper (97%), vitamin E (87%) and manganese (79%). Ready in 130 minutes.
- Preparation: 40 min
- Cooking: 90 min
- Makes: 1 serving (932 g)
- Difficulty: Hard
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: fish, shellfish
Ingredients
- 300 g Taro, raw
- 160 g Catfish, raw
- 40 g Smoked fish
- 28 g Palm oil
- 20 g Shrimp, raw
- 8 g Chili peppers, red, raw
- 6 g Ginger, fresh
- 60 g Onions, raw
- 8 g Garlic, raw
- 1.5 g Salt
- 300 g Water
Method
- Peel and finely grate the cocoyams (taro) into a thick paste. Divide it into two portions on squares of foil (standing in for banana leaf), wrap each into a tight parcel, and tie or fold the ends closed.
- Steam the cocoyam parcels over simmering water for 45-50 minutes, turning once, until firm and cooked through all the way to the centre; this is the kwacoco.
- Meanwhile make the banga (palm nut) soup: put the palm oil in a pot with the water and bring to a simmer, whisking, to make a lightly rich orange broth that stands in for fresh palm-fruit cream (a little goes a long way, so don't be tempted to add more).
- Finely chop the onion, garlic and chili and crush the dried shrimp lightly; add them all to the pot along with the smoked fish, flaked into pieces.
- Cut the catfish into large chunks, add to the pot with the salt, and simmer gently for 20-25 minutes until the fish is cooked through and the soup has thickened slightly.
- Unwrap the steamed cocoyam parcels and cut into thick slices.
- Serve the kwacoco slices in bowls with the hot banga soup, fish and shrimp ladled generously over the top.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 878 kcal | 41% |
| Carbohydrates | 89.4 g | |
| Water | 752 mL | |
| Fiber | 13.7 g | 46% |
| Protein | 43.7 g | 91% |
| Tryptophan | 0.48 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3 g | |
| Lysine | 3.3 g | |
| Methionine | 1.1 g | |
| Cystine | 0.47 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.3 g | |
| Valine | 2 g | |
| Histidine | 0.93 g | |
| Fat | 38.8 g | |
| Monounsaturated | 14.7 g | |
| Polyunsaturated | 4.8 g | |
| Docosahexaenoic Acid (DHA) | 0.16 g | |
| Eicosapentaenoic Acid (EPA) | 0.05 g | |
| Omega-6 | 4.1 g | |
| Saturated | 16.2 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 133 mg | |
| Calcium | 202 mg | 20% |
| Copper | 0.87 mg | 97% |
| Iron | 2.7 mg | 15% |
| Magnesium | 161 mg | 52% |
| Manganese | 1.4 mg | 79% |
| Phosphorus | 709 mg | 101% |
| Potassium | 2,649 mg | 56% |
| Selenium | 22.1 µg | 40% |
| Sodium | 1,220 mg | |
| Zinc | 2.2 mg | 27% |
| Thiamin (vitamin B1) | 0.38 mg | 35% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 6.4 mg | 46% |
| Pantothenic acid (vitamin B5) | 2.2 mg | 43% |
| Pyridoxine (vitamin B6) | 1.5 mg | 113% |
| Folate (vitamin B9) | 98.9 µg | 25% |
| Cobalamin (vitamin B12) | 5.9 µg | 246% |
| Choline | 202 mg | 48% |
| Vitamin A | 38.6 µg | 6% |
| Vitamin C | 32.2 mg | 43% |
| Vitamin D (D2 + D3) | 219 IU | 37% |
| Vitamin E | 13.1 mg | 87% |
| Vitamin K | 10.1 µg | 11% |
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
3.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.