Ingredients with Measurements:
- 2 cups of cornmeal
- 1 cup of cassava dough
- 4 cups of water
- Salt to taste
- 1 cup of roasted peanuts
- 2 onions, chopped
- 2 tomatoes, chopped
- 2 tablespoons of tomato paste
- 2 tablespoons of vegetable oil
- 2 cups of chicken or vegetable broth
- 1 teaspoon of ginger, grated
- 1 teaspoon of garlic, minced
- 1 teaspoon of cumin
- 1 teaspoon of coriander
- 1 teaspoon of paprika
- 1 teaspoon of chili powder
- Salt and pepper to taste
- Fresh cilantro for garnish
Special equipment needed:
- Large pot
- Wooden spoon
- Blender or food processor
Step-by-step instructions:
1. In a large pot, bring 4 cups of water to a boil. Add salt to taste.
2. In a bowl, mix the cornmeal and cassava dough with 1 cup of cold water until smooth.
3. Gradually add the cornmeal mixture to the boiling water, stirring constantly with a wooden spoon until it forms a smooth and thick dough.
4. Reduce the heat to low and cover the pot. Let it cook for 20-25 minutes, stirring occasionally to prevent sticking. The banku is ready when it pulls away from the sides of the pot and has a slightly elastic texture.
5. In a blender or food processor, grind the roasted peanuts until they turn into a smooth paste.
6. In a separate pot, heat the vegetable oil over medium heat. Add the chopped onions and sauté until translucent.
7. Add the chopped tomatoes, tomato paste, ginger, garlic, cumin, coriander, paprika, and chili powder. Cook for 5-7 minutes until the tomatoes are soft and the spices are fragrant.
8. Add the ground peanuts and chicken or vegetable broth to the pot. Stir well and bring to a simmer.
9. Let the soup simmer for 15-20 minutes until it thickens and the flavors meld together. Add salt and pepper to taste.
10. Serve the banku and groundnut soup hot, garnished with fresh cilantro.
Time:
Preparation time: 15 minutes
Cooking time: 45 minutes
Temperature:
Banku: Low heat
Soup: Medium heat
Serving size:
4-6 servings
Nutritional information:
Calories: 450
Fat: 18g
Protein: 15g
Carbohydrates: 60g
Fiber: 8g
Sodium: 600mg
Substitutions for ingredients:
- Cornmeal can be substituted with maize flour or polenta.
- Cassava dough can be substituted with yucca flour or tapioca starch.
- Roasted peanuts can be substituted with peanut butter.
- Chicken or vegetable broth can be substituted with water or coconut milk.
Variations:
- Add cooked chicken or beef to the soup for extra protein.
- Use different spices or herbs to customize the flavor of the soup.
- Add vegetables such as carrots, sweet potatoes, or spinach to the soup for extra nutrients.
Tips and tricks:
- Stir the banku frequently to prevent it from sticking to the pot.
- Use a whisk to break up any lumps in the banku dough.
- Adjust the consistency of the soup by adding more or less broth.
- Store leftover banku and soup separately in airtight containers in the refrigerator for up to 3 days.
Storage instructions:
Store leftover banku and soup separately in airtight containers in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the banku and soup separately in the microwave or on the stovetop until hot.
Presentation ideas:
Serve the banku and soup in separate bowls or on a large platter. Garnish with fresh cilantro.
Garnishes:
Fresh cilantro
Pairings:
- Fried plantains
- Grilled chicken or fish
- Steamed vegetables
Suggested side dishes:
- Jollof rice
- Fried yam
- Fried ripe plantains
Troubleshooting advice:
- If the banku is too dry, add more water or broth.
- If the soup is too thick, add more broth or water.
- If the soup is too thin, let it simmer for a few more minutes to thicken.
Food safety advice:
- Wash your hands and all utensils before cooking.
- Cook the banku and soup to the recommended temperatures.
- Store leftovers in the refrigerator within 2 hours of cooking.
- Reheat leftovers to 165°F (74°C) before consuming.
Food history:
Banku and groundnut soup is a popular dish in West Africa, particularly in Ghana and Nigeria. It is a staple food that is often eaten for breakfast, lunch, or dinner.
Flavor profiles:
The banku has a slightly sour and tangy flavor, while the groundnut soup is creamy, nutty, and spicy.
Serving suggestions:
Serve the banku and groundnut soup hot with your favorite side dishes and garnishes.
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Region: Ghanaian