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Trying to Conceive Recipe

Soups

Banga soup with grilled fish

Banga soup is made from palm fruit extract with traditional spices, widely eaten in the South South and parts of the South East. Served with grilled fish, it provides protein, omega-3 fats and vitamin C-containing vegetables alongside.

Prep
20 min
Cook
40 min
Total
60 min
Portions
4
  • Moderate
  • Trying to conceive
  • Preparing for pregnancy
  • High-protein
  • Omega-3-containing
  • Iron-containing
Bowl of Nigerian banga soup made from palm fruit, served with grilled fish

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Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

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Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

Ingredients

For 4 portions. Tick items as you go — nothing is changed for anyone else.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

  1. Step 1. Bring the palm fruit concentrate and water to a simmer in a wide pot and cook for 15 minutes, stirring occasionally.
  2. Step 2. Add the onion, pepper, banga spices and crayfish if using, and simmer for a further 10 minutes.
  3. Step 3. Grill the fish for 12–15 minutes, turning once, until the flesh is opaque and flakes apart with no translucent centre.
  4. Step 4. Stir the washed bitter leaf into the soup and simmer for 5 minutes.
  5. Step 5. Season lightly, add the grilled fish to warm through, and serve with a small portion of starch, eba or boiled yam and a side of washed vegetables.

Allergens for your selection

  • Contains: Fish
  • Contains: Crustaceans

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.