Ghana: Abenkwan (Palm nut soup)

Abenkwan (palm nut soup) is a traditional Ghanaian soup that is very rich in minerals, vitamin A, and natural oils. It is made from palm nut oil, an assortment of spices and a variety of meat and fish. It is severed with a number of side dishes, most popular of which is Fufu.

Ingredients:

• 2 cups palm oil (no substitutes)
• 1 cup onions, chopped
• 1 chili pepper, crushed, or 1/2 tsp cayenne pepper
• 2 cups tomato, chopped
• 2 cups okra
• 1 medium eggplant, cut into chunks
• 1 lb of you choice of fish, meat and/or crab meat
• 1/2 tsp salt

Preparation:

1. Boil the palm oil for 10 minutes in a large, heavy stew pot.
2. Add onions and pepper and continue cooking on high heat for another 5 minutes.
3. Reduce heat, add remaining ingredients and simmer for an hour or more, until soup is somewhat thickened.
4. Stir from time to time.
5. If there is too much palm oil on the surface for your liking, skim it off with a large spoon before serving.

Once prepared, Abenkwan is traditionally served with Fufu, although it can be served with banku, kenkey, cooked plantains and yams, etc.