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Ghana Fresh Palm Cream

Palm Nut / Banga Soup is a very popular soup in Ghana, Nigeria, and across West Africa which is normally eaten with fufu.  Preparing palm nut soup from scratch can be stressful because you now have to go through the pain of pounding the palm nut fruit before it becomes paste. Well, your days of stress are over.

There are several canned and ready to prepare palm fruit extracts which makes soup preparation easy. These are made from nutritious palm fruits and will give you the best soup.

Name variations: abenkwan (Akan), areca palm, areca nut palm, betel palm, Indian nut, Pinang palm,  mbanga soup (Delta / Igbo) 

Preparation and use

The palm Cream or fruit extract is 100% natural and is prepared from palm fruit pulp, water and salt.Once you have the palm cream, making palm nut soup is very easy. 

 Recipes, meals, and how this is usually eaten

  • Rice with palm nut soup
  • Banku with palm nut soup
  • Fufu with palm nut soup
  • Kpekple or kpokpoi with palm nut soup

History, social and cultural relevance

It is generally agreed that the Palm Oil originated in the tropical rain forest region of West Africa. The main belt runs through the southern latitudes of Cameroon, Côte d’Ivoire, Ghana, Liberia, Nigeria, Sierra Leone, Togo and into the equatorial region of Angola and the Congo. Processing oil palm fruits for edible oil has been practiced in Africa for thousands of years, and the oil produced, highly coloured and flavoured, is an essential ingredient in much of the traditional West African cuisine.

Nutritional  info 

Palm oil in the soup is very rich in vitamin K, magnesium, vitamins A and E and also contains powerful natural anti-oxidants. Produced from the oil palm, this is one of the main cooking fats used in West Africa, the Caribbean and South America. It is thick, waxy and orange with a nutty taste, and is very high in saturated fats. A lot of palm oil is de-coloured and de-odourised for use in processed vegetable oils, fats and margarines.