Banku with Okro Stew Recipe

Read time : 3.5 minutes

Nutritional Composition (per 1 bowl medium serving)

Calories-535 Cal
Total Carbs-41g
Total Fat-16g
Protein-58g

Ingredients

Corn dough
Cassava dough
Tomato (fresh)
Palm oil
Garden eggs
Protein( e.g. smoked fish, poultry, meat, crabs)
Okro
Iodized salt
Habanero pepper
Natural herbs and spices (e.g. ginger, garlic, bay leaf, oregano, basil)
Onions

Utensils

Saucepan
Blender or Asanka and Tapoli
Wooden spoon or ladle
Bowl(s)
Grater (optional)
Serving spoon
Large cooking pot
Knife
Cutting board
Serving bowl or plate

Cooking Instructions(Banku)

In a saucepan, combine corn dough and cassava dough.
Add water gradually and mix thoroughly with your hands or spatula to a smooth, lump-free consistency.
Add salt to taste.
Put the saucepan over medium heat and stir consistently with a wooden spatula to prevent lumps.
As the mixture heats, it will begin to thicken. Stir vigorously to maintain smoothness.
Once the dough thickens, reduce the heat slightly.
Keep turning, folding, and pressing the mixture as it becomes firm.
Cook for 20–25 minutes, stirring and folding regularly to ensure even cooking and avoid burning.
Scoop and mold the cooked banku into round or oval shapes using the wooden spatula or wet hands.
Serve hot with your okro stew when ready.

Cooking Instructions(Okro Stew)

Wash and chop all vegetables (okra, tomatoes, onions, garden eggs).
Blend tomatoes, onions, habanero pepper, ginger, and garlic into a smooth paste.
Boil garden eggs until soft, then peel and mash or blend.
Wash and season your protein (meat/fish/crabs), then pre-cook until tender.
Heat palm oil in a saucepan over medium heat.
Add chopped onions and stir until fragrant.
Pour in the blended tomato mixture followed by cooked garden egg and cook for 5-10 minutes, by stirring occasionally, until it reduces and thickens.
Add your pre-cooked meat, fish, or crabs.
Season with salt, bay leaf, basil, and oregano.
Let it simmer for another 10–15 minutes for flavors to meld.
Add chopped or grated okro to the stew.
Stir well and allow to simmer gently for 15 minutes.
Cook until the okro is soft but still a little crunchy, and the stew becomes slightly slimy and rich, adjust salt and natural seasonings if needed.
Serve hot with Banku.

Nutritional Benefits

1. Supports Digestive Health

The fiber in okro, garden eggs, and fermented corn/cassava dough aids bowel movement and promotes a healthy gut.

The natural fermentation in banku also introduces beneficial probiotics.

2. Boosts Immunity and Fights Inflammation

Ingredients like garlic, ginger, onions, okro, and tomatoes are rich in antioxidants and anti-inflammatory compounds that support immune function and reduce inflammation.

3. Promotes Heart Health

Palm oil (in moderation) contains vitamin E and antioxidants that support heart function.

Okro and tomatoes help lower cholesterol and regulate blood pressure

4. provides Sustained Energy

Banku offers complex carbohydrates that release energy slowly, keeping you full and energized for longer periods.

The combination of carbs, fats, and protein ensures a balanced energy supply.

5. Supports Muscle Growth and Tissue Repair

The proteins from fish, meat, poultry, or crabs help repair tissues, build muscle, and maintain healthy skin and organs.

Disclaimer:

The exact calorie and nutrient content can vary widely based on portion sizes, preparation methods, and specific ingredients used (e.g. type of dough, quantity of oil, protein source). This summary provides general nutritional insights and should not be used as a substitute for personalized dietary advice. For precise dietary guidance or calorie tracking, consult a registered dietitian

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RD, LD Julius Sammah
MyHealthCop Certified Dietician

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