Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Walnut | 1 walnut half (4g) | 26 |
| Tomato | 1 medium (123g) | 22 |
| Clove | 1 tsp ground (2g) | 7 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Smoked Fish | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1½lb palm nuts
- 1lb bone-in beef
- 8oz smoked fish
- 3 tomatoes
- 6 shallots, chopped
- 2 medium sized onions
- 2 teaspn. ground pepper
- 1 clove ground garlic
- 2 dsrtspn. dried smoked shrimp, ground
- salt to taste
Directions
Wash the palm nuts, put them into a saucepan, cover with water and boil until they are soft.
Prepare meat and fish, wash and put it into a saucepan, add salt, garlic and chopped shallots. Add a little water, and bring to the boil.
Pound the palm nuts in a mortar until pulpy. Put into a bowl, add warm water and stir with hand and remove the fiber residue by squeezing out the juice.
Strain the palm liquid through a fine strainer into a clean bowl.
Add the palm nut liquid to the meat with tomatoes, onions, garden eggs and pepper. Simmer till all ingredients are soft.
Remove vegetables, grind and return to the soup mixture. Allow to simmer for about 1 hour.
Serve with fufu, banku, kenkey, etc.
Category:Ghanan Recipes
Category:Ghanan Soups