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Fufu with Palm Nut Soup

The Quirky Foodster Team

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Ingredients

  • 500 g (1 lb) cassava, peeled and chopped
  • 2 unripe plantains, peeled and chopped
  • 500 g (1 lb) fresh palm fruit (or 400 g canned palm nut cream)
  • 500 g (1 lb) goat meat or smoked fish
  • 1 onion, chopped
  • 1 scotch bonnet pepper
  • 1 litre (4 cups) water or stock
  • Salt, to taste

Method

  1. Boil the cassava and plantain together in water until very soft, about 25-30 minutes.
  2. Pound the boiled cassava and plantain together in a mortar (or process in short pulses) until smooth and stretchy, then shape into balls; this is the fufu.
  3. Separately, boil the fresh palm fruit until soft, then pound and sieve to extract the palm nut cream (skip this step if using canned cream).
  4. In a pot, simmer the meat with onion, scotch bonnet and stock for 20 minutes.
  5. Add the palm nut cream to the pot and simmer for 25-30 minutes, stirring occasionally, until the oil rises and the soup thickens.
  6. Season with salt and serve the soup hot with the fufu balls alongside.

Introduction: Fufu, a smooth pounded dough of cassava and plantain, is one of Ghana's most iconic staples, traditionally eaten by pinching off small balls and dipping them into soup without chewing.

Cultural Background: Fufu, a smooth pounded dough of cassava and plantain, is one of Ghana's most iconic staples, traditionally eaten by pinching off small balls and dipping them into soup without chewing. Paired here with abenkwan, a rich palm nut soup, this combination is a cherished Sunday meal in many households.

Tips: Keep a bowl of cold water nearby when pounding and shaping fufu, as wetting your hands prevents sticking.

Variations: Ripe plantain gives a sweeter fufu variant known as 'ampesi-style' fufu; smoked fish adds a deep, savoury note to the soup.

Storage: Refrigerate soup for up to 3 days; fufu is best eaten fresh but can be refrigerated for 1 day and reheated with steam.

Reheating: Reheat soup on the stovetop; steam fufu briefly or microwave covered with a damp cloth to soften.

Nutrition: Calories: 480 kcal, Protein: 26 g, Carbs: 68 g, Fat: 16 g, Fibre: 5 g

FAQs:

Q: Can I use fufu flour instead of pounding fresh cassava?

A: Yes, instant fufu flour mixed with hot water is a common modern shortcut that saves considerable time.

Q: Is palm nut soup the same as light soup?

A: No, palm nut soup (abenkwan) is thicker and richer, made from palm fruit cream, while light soup is a thinner tomato-based broth.

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