Palmnut soup is a staple Ghanaian dish made from palm fruit, known not only for its rich flavor but also for its impressive nutritional profile.

Its nutritional benefits are:

Vitamins:

Palmnut soup is rich in essential vitamins, including:

Vitamin A: Important for vision and immune function.

Vitamins C and E: Powerful antioxidants that support immune health and protect the body from free radicals.

Vitamin K: Aids in blood clotting and is essential for bone health.

Healthy fats:

Palm oil in the soup contains heart-healthy monounsaturated and polyunsaturated fats, which help regulate cholesterol levels and support cardiovascular health.

Fibre
Palm fruits are high in dietary fibre, promoting healthy digestion and helping to alleviate constipation.

Nutritional benefits of Taro leaves soup ‘Ebunuebunu’

Protein:
When prepared with meats like fish, beef, or chicken, palmnut soup becomes a good source of protein, aiding in muscle repair and growth.

Immune support:
Vitamins, minerals, and added ingredients like tomatoes, garlic, and peppers contribute to a strong and well-functioning immune system.

Skin and eye health:
Antioxidants, particularly vitamins A and E, help maintain healthy skin and vision.

Energy boost:
When served with carbohydrate-rich foods like fufu, palmnut soup provides a satisfying energy boost, making it a wholesome meal.

Nourishment for mothers:
Palmnut soup is often recommended for pregnant and lactating women. It is believed to support breast milk production, aid hydration, and provide nourishment for both mother and baby.

Ingredients

Palmnut fruit

Ginger

Garlic

Onions

Pepper

Tomatoes

Protein (fish, beef, chicken, or your preferred option)

Seasoning (e.g. bouillon cubes, local spices)

Tomato purée

Salt

Water

Instructions

Wash the palm fruits and boil them until soft.

Once soft, strain and pound them in a mortar until the chaff separates from the kernels. A food processor can also be used.

Scoop the pounded palm fruit into a bowl, mix with water, and strain.

Repeat the straining process as many times as needed to obtain a clean palm extract free from chaff.

Wash and steam your protein of choice.

Blend ginger, garlic, pepper, and onions. Add this mixture to the steaming protein along with tomato purée. Allow it to simmer.

Wash the tomatoes and add them whole to the pot. Let them simmer for about 5 minutes.

Remove the tomatoes and pour the palm juice into the pot.

Blend the tomatoes and return them to the soup. Let everything simmer together.

Adjust the salt and seasoning to taste. Allow the soup to simmer for about 20 minutes until ready.

Serve hot with fufu, banku, or any carbohydrate of your choice.

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