Fufu with Palm Nut Soup

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A beloved Ghanaian classic: rich, deeply flavored palm nut soup simmered with smoked fish and tender goat meat, paired with smooth, stretchy cassava fufu for an authentic West African feast. The palm fruit cream gives the broth a reddish-orange hue and a unique tangy, buttery depth.

Nutrition Facts

Per serving (estimated)

• 710 kcalCalories
• 32 gFat
• 11 gSaturated Fat
• 58 gCarbs
• 6 gFiber
• 5 gSugar
• 38 gProtein
• 920 mgSodium
• 1180 mgPotassium
• 155 mgCalcium
• 6 mgIron
• 24 mgVitamin C
• 140 mcgVitamin A

Ingredients

For the Palm Nut Soup

• 500 g assorted meat (goat, beef, tripe), cut into bite-size pieces
• 200 g smoked fish (mackerel or herring), deboned
• 1 cup palm nut cream (about 220 g)
• 1 large onion, chopped
• 4 ripe tomatoes, blended
• 2 tablespoons tomato paste
• 2 scotch bonnet peppers, pierced
• 4 cloves garlic, minced
• 1 thumb fresh ginger, grated
• 2-1/2 cups beef or fish stock
• 1 teaspoon dried ground crayfish
• 1-1/2 teaspoons salt, plus more to taste
• 1 tablespoon dried shrimp (optional)

For the Cassava Fufu

• 600 g fresh cassava, peeled and cut into chunks
• 150 g green plantain, peeled and cubed (optional, for smoother texture)
• 2 cups water, plus more as needed
• 1/2 teaspoon salt

Directions

1. Wash the assorted meat under cold water, place in a pot, cover with water, and boil for 15 minutes. Skim any foam, drain, and rinse the meat. Return to the pot with fresh stock, onion, garlic, ginger, and salt; simmer covered for 35 minutes until the meat is nearly tender.
2. Stir the palm nut cream into the simmering pot along with the blended tomatoes, tomato paste, and scotch bonnet peppers. Add the crayfish and dried shrimp if using. Cook uncovered on medium-low heat for 20 minutes, stirring often so the palm cream does not scorch.
3. Add the smoked fish, gently pushing it into the broth, and continue simmering for another 15 minutes until the soup has thickened and the oil rises to the surface in reddish streaks. Taste and adjust salt; remove the whole peppers if you prefer mild heat.
4. Meanwhile, prepare the fufu: place the cassava and plantain in a pot, cover with the 2 cups of water and salt, and boil for 20 minutes until fork-tender. Drain off any remaining water, then pound or whip vigorously with a wooden pestle (or blend in batches) until smooth, elastic, and free of lumps, adding hot water a tablespoon at a time if needed.
5. Shape the fufu into a smooth ball using a bowl of warm water to prevent sticking. Bring a small pot of water to a gentle boil, dip the formed fufu briefly to re-warm, and place it in individual serving bowls.
6. Ladle the palm nut soup generously alongside (not on top of) the fufu, making sure each bowl gets plenty of smoked fish, meat, and the rich orange broth.
7. Garnish the soup with sliced fresh onion or chopped tomatoes if desired, and serve immediately while hot. Traditionally eaten with fingers: pinch off a small piece of fufu, make a small indentation, and dip into the soup before eating.

Cook’s Notes

• Palm nut cream is the accessible shortcut; look for jars labeled 'palm fruit cream' or 'banga' at African or Caribbean markets for authentic flavor.
• For the most traditional flavor, use a mix of goat, beef, and smoked dried fish; each adds a different layer of taste to the broth.
• If fresh cassava is unavailable, you can substitute with frozen cassava chunks or use pre-made fufu flour according to package directions.
• To remove excess oil from the finished soup, scoop the floating reddish oil off with a spoon if you prefer a leaner broth.
• Pound the fufu while it is still hot; cold fufu becomes rubbery and will not achieve the smooth, stretchy texture that scoops cleanly into the soup.

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