Abenkwan na Fufu (Fante, Ghana), a palm nut soup. Nutritionally, this exotic, tropical soup is very rich in minerals, vitamin A, and natural oils.



  1. Wash the palm nuts, put them into a saucepan, cover with water and boil until they are soft.
  2. Prepare meat and fish, wash and put it into a saucepan, add salt, garlic and chopped shallots.
  3. Add a little water, and bring to the boil.
  4. Pound the palm nuts in a mortar until pulpy.
  5. Put into a bowl, add warm water and stir with hand and remove the fiber residue by squeezing out the juice.
  6. Strain the palm liquid through a fine strainer into a clean bowl.
  7. Add the palm nut liquid to the meat with tomatoes, onions, garden eggs and pepper.
  8. Simmer till all ingredients are soft.
  9. Remove vegetables, grind and return to the soup mixture.
  10. Allow to simmer for about 1 hour.
  11. Serve with fufu, banku, kenkey, etc.
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