The aroma of hot ofe akwu filling every space of the house brings back warm memories: family gatherings, weekend meals, laughter around the table. Ofe Akwu (also known as Banga Soup) is a dish deeply rooted in Nigeria tradition. Nigerian Banga Stew – How to Make Ofe Akwu can be done in different ways for different tribes. It’s hearty and comforting. Moreover, with the right ingredients and love, you can make it from scratch at home.
In this post, I’ll walk you through how to make authentic Igbo-style Ofe Akwu. This is different from the Niger Delta Style Banga Soup which is eaten with starch. You’ll also get a peek into its nutritional value
What Is Ofe Akwu (Nigerian Banga Soup)?
Ofe Akwu ,literally “palm-fruit soup” is a traditional Igbo stew made from the pulp of palm fruit, cooked with assorted proteins (like fish, meat, or seafood), spices, and local seasonings. In other parts of Nigeria (like the Niger Delta), a similar dish is known as Banga Soup.
The heart of the soup is the palm fruit extract; a rich, red-orange liquid filled with natural oils, vitamins, and flavor. Once cooked down and seasoned, it becomes a thick, silky stew that coats rice, swallow (like pounded yam or semo), or starch beautifully.
Ingredients for Nigerian Banga Stew → How to Make Ofe Akwu (and Substitutions If Necessary)
Here’s what you typically need for Igbo-style Ofe Akwu:
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Palm fruit (fresh or canned/palm fruit concentrate)
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Assorted proteins → smoked fish, dry fish, fresh fish, beef, or assorted meats
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Crayfish
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Seasoning spices / Banga spices ( okpei [fermented locust beans],calabash nutmeg)
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Onions, chili peppers (scotch bonnet), salt, seasoning cubes (optional)
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Leafy herbs (such as scent leaf, or substitute with basil/spinach if unavailable)
Substitution Notes on Ingredients for Nigerian Banga Stew – How to Make Ofe Akwu
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If fresh palm fruit is unavailable, many stores sell palm fruit concentrate or canned palm fruit extract in the African foods aisle.
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If local leaves (scent leaf and Ugu) are hard to find, you can use fresh basil or spinach for a milder but still satisfying flavor.
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For spice blends, a mix of smoked paprika + ground crayfish + chili pepper can stand in if traditional Banga spice blends are unavailable.
Step-by-Step: Nigerian Banga Stew – How to Make Ofe Akwu
Step 1: Cook the palm fruit (if using fresh):
Boil the cleaned palm fruits until soft, then pound or use food processor to loosen the outer part from the palm kernel, squeeze out the pulp with luke warm water, and collect the extract. (If using ready-made palm fruit concentrate, skip this step.)
Step 2:
Pour the extract into a pot bring to simmer. Let it cook for a few minutes.
Step 3
Add your proteins:
Add your meat and your meat stock. Cook until it thickens slightly.
Step 4:
Blend one bulb of onions, Crayfish ,Calabash nutmeg, pepper and okpi and add to the stew. Allow to boil like 10 minutes to infuse flavors while adjusting for thickness.
Step 5:
Put in your smoked fish and chopped onions for flavor.
Step 6: Season:
Add salt, seasoning cubes (if using), ginger and garlic and any spice blends. Stir thoroughly.
Step 7: Allow to cook and reduce:
Let the stew simmer so flavors will infuse into it evenly.
Step 8: Add Vegetables:
Towards the end, add scent leaf and Ugu (or your substitute), and give a final stir.
Step 9: Serve hot:
Ofe Akwu is traditionally served with white rice, but you can also enjoy it with starch, semo, pounded yam, or even plantains.
Nutritional Benefits of Nigerian Banga Stew
Banga stew delivers several notable health benefits when you prepare it with high-quality palm fruit extract or red palm oil.
1. Banga Stew Delivers Powerful Antioxidants
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Red palm oil also supplies carotenoids, which convert to vitamin A inside the body. Vitamin A supports eye function, immunity, and skin repair.
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When you eat Banga stew moderately, you boost your antioxidant intake and support immune defense through these nutrients.
2. Banga Stew Can Support Heart Health (With Moderation)
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Research shows that palm oil does not automatically raise cardiovascular risk when you use it as part of a balanced diet.
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Some studies show palm-oil diets reduce LDL (“bad” cholesterol) or increase HDL (“good” cholesterol) when compared with diets rich in animal saturated fats.
3. Banga Stew Supplies Healthy Fats and Fat-Soluble Vitamins
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Palm fruit extract gives the body fat-soluble vitamins like vitamin A and vitamin E.
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Many people under-consume vitamin-rich fats, so Banga stew helps close that nutritional gap.
4. Protein + Minerals Increase When You Add Fish or Meat
When you add fish, dry fish, crayfish, or meat, you instantly boost the stew’s protein content. As a result, these proteins help build and repair muscle tissue, support hormone balance, and promote growth and energy.
Health Note ↓
- Palm oil contains high saturated fat, so you should eat Banga stew moderately.
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To balance the meal, you can pair your stew with vegetables, salads, or smaller portions and keep your diet varied.
What to Serve With Ofe Akwu
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White Rice → the classic, especially popular with Igbo-style Ofe Akwu
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Starch or Garri → traditional swallows also soaks up the stew beautifully
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Semo / Pounded Yam →If you prefer a more “swallow-style” meal,
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Plantains or Potatoes → Whether you are going for a twist or fusion-style meal
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Side Veggies or Salads → to balance the richness of the stew
Frequently Asked Questions
1. What does Nigerian Banga Stew taste like?
Banga Stew tastes rich, creamy, and slightly nutty. The palm fruit extract also gives it a natural oil and a bold red color. Moreover, the flavor deepens when you add dried fish, spices, and fresh herbs like scent leaf or basil.
2. What can I eat Banga Stew with?
You can serve Banga Stew with rice, yam, boiled plantain, garri, starch, semolina, fufu, or even bread. So, many people love it with white rice because of the flavor and the magic it does to the taste bud.
3. Can I cook Banga Stew without palm fruit?
No. Palm fruit is the core ingredient and gives Banga Stew its unique taste, color, and texture. However, some cooks use canned palm fruit concentrate as a quicker option.
4. Is Banga Stew healthy?
Yes. Palm fruit extract contains antioxidants, Vitamin E, and healthy fats that support energy and skin health. When cooked with fish or lean meat, the stew becomes a protein-rich meal with beneficial nutrients like Omega-3 fatty acids.
5. Can vegans or vegetarians eat Banga Stew?
Absolutely. You can make a plant-based version by replacing meat and fish with mushrooms, tofu, or vegetables. However, the base remains flavorful even without animal protein.
6. How long does Banga Stew last in the fridge?
It stays fresh for 3–4 days in an airtight container. For longer storage, freeze it for up to 2 months. Reheat on low heat and add a little water if it thickens.
7. Can I use canned palm fruit concentrate?
Yes. Canned palm fruit saves prep time. You only dilute it with water and cook it like the fresh extract.
8. How do I thicken Banga Stew?
You can thicken Banga Stew naturally by allowing it to simmer uncovered. The stew reduces and becomes richer as the liquid evaporates.
9. What proteins work best in Banga Stew?
Banga Stew works beautifully with beef, goat meat, smoked fish, dried catfish, chicken, prawns, periwinkles, or cow tripe. You can mix proteins for deeper flavor.
10. Why does my Nigeria Banga Stew separate?
Your stew may separate because the palm fruit wasn’t fully emulsified or you added too much water. Boil and blend the extract well to achieve a smooth consistency.
11. Can I reheat Banga Stew multiple times?
Yes, but reheat only what you need. Multiple reheats may reduce the flavor and affect texture.
Conclusion Nigerian Banga Stew – How to Make Ofe Akwu
Ofe Akwu naturally brings families together around the dinner table, creating warmth and connection. Moreover, it offers a comforting taste of home for those living far away, reminding them of their heritage, memories, and cultural roots. In addition, to people tasting it for the first time, this dish proudly showcases the rich flavors, diversity, and depth of African cuisine.
So, enjoy the process — and most importantly, enjoy every spoonful of Ofe Akwu!
Check out for other Recipes full of Flavors your family will love → No Oil Healthy Stew, Hearty Nigeria Chicken Stew, Easy Chicken Curry Sauce, African Bitterleaf Soup , Oha Soup Nigeria Style and Others.
