VARIOUS TYPES BANKU DISHES FROM AFRICA

Banku is a fermented swallow from Ghana consisting of fermented cornmeal mixed with cassava (the cassava may or may not be fermented) that is cooked into a ball. The ball is then used to eat, most famously, okrosoup, but is also consumed with fresh pepper as well as palm nut soup. If you are familiar with sourdough, banku has a similar smell and taste but with a softer and luscious mouthfeel.

Why you need to try Banku?

Diversity! When people talk about West African food, they either mention fufu or jollof rice. We have a variety of starchy balls we consume across the region and banku is quite simple to make.

It is healthier! Fermenting can enhance the nutrition profile of any ingredient. Since banku will be cooked with heat, it cannot be considered a probiotic food but the fermentation of cassava and corn can help break down undigestible fibers as well as sugars and make available more nutrients. It starts the digestion process for you!

It is fun! I mean who doesn’t love a kitchen project? it is nice to enjoy the fruits of your labour 5 days after all the “hard work”

What you will need

Corn Meal, specifically WHITE CORN MEAL! 

1. 2 cups of fermented corn dough

2. Cassava. Cassava is also known as yuca and can be found in most grocery stores, but certainly most Asian, Latin American, or African stores.

3. 3-4 cups of water (adjust to achieve the desired consistency)

4. Salt to taste.

How to Make Banku

These instructions come out to 4-5 banku balls. You can increase the amount if you want to. The full youtube video below outlines the process in depth.

Fermenting

1.You will ferment the cornmeal and cassava separately.

2. Peel the skin of the cassava and remove the core. If you are not comfortable with a knife, make sure to cut on a cutting board and peel with your hands.

3. Place the cassava in a separate bowl and submerge the cassava in filtered water. Make sure that there is enough water that all the cassava is under water. This will also sit at room temperature for 5 days in the same environment as the corn

4. In a bowl, mix 3 cups of cornmeal with 2.5 cups of water. You want all the cornmeal to be properly mixed with water to form a very thick paste that when you squeeze on your hand sticks together. Please do not add more water; all you need is enough to hydrate the cornmeal.

5. Press the cornmeal flat and pack it into the bowl then cover it with plastic wrap (as in pack the plastic wrap directly on top of the cornmeal and touch the cornmeal dough). This will sit at room temperature for 5 days. Make sure you keep it in a cool, dry area and preferably away from heat or the sun.

Post-Fermentation

After five days, the corn should smell fermented and sour.
Remove the cassava from the bowl, wash well and place in a blender with no additional water. Blend the cassava till you get a thick paste.
For the corn, scoop out any mold that grows on the top. “Mold” is okay, just make sure to get all of it off. Mix the blended cassava and corn together.
 You can do this in a bowl or add the corn dough to the blender and blend everything together.
You can split the dough into four or five portions and cook what you want to eat while freezing the rest. I like to freeze mine flat in a ziplock bag.

Cooking

Preparation Steps:

 Mix the Doughs:

  Combine the corn and cassava dough in a large pot or sauce. 

you can mix about 1 part dough with enough water in a pot to make a thin porridge.

 Add in 1/2 tsp of salt for every cup of dough you use.

Place the pot on the stove at medium heat and mix continuously. 

As the.porridge cooks, the porridge will thicken till it comes together.   

You will need the end of a wooden spoon for this.The direct twi translation for what you will be doing is “driving” the banku.The idea is to make sure there are no lumps.

 You will do this for about 5 minutes

Once you have a ball, poke a few holes into the dough, and about 1/4 cup of water to the pot or enough water to cover the holes NOT submerge the banku. Cover the pot and let the banku cook for about 10 minutes at medium-low heat. 

This is what will actually cook the banku and will change the texture and colour. If you double or triple the banku dough, let it cook for up to 15 minutes. The banku will go from white to a translucent white and it will become a lot less grainy 

After, remove the cover and continue to drive the banku for another five minutes till the banku is really nice and smooth.

At this point, it is ready. Scope with a wet plastic spoon into a bowl to shape. I know some use plastic wrap to shape it but I do not think that is good nor healthy for you.

You should let it cool down for a bit before eating so you do not burn yourself.

Check for Doneness:

The banku is ready when it is smooth, stretchy, and no longer tastes raw.

 Shape and Serve:

Use a wooden spoon to shape the banku into balls or serve directly from the pot

Serving Suggestions:

With Grilled Tilapia: A classic pairing severed with pepper sauce or shito.

With Soups: Enjoy with okra soup, groundnut soup or palm nut soup. With light soups: A light tomato-based soup with goat, chicken, beef or fish. 

IVORIAN CUISINE ( BANKU)

In Ivory Coast the dish that resembles banku ( a popular Ghanaian dish made from fermented corn and cassava dough) is called placali. its a starchy dish made from fermented cassava dough, which is a staple food in Ivorian cuisine. It has a smooth, elastic, and slightly tangy taste due to fermentation.

Placali

Ingredients: Made from fermented cassava dough.

Preparation

The cassava paste is diluted with water to create a smooth mixture.

 It is then mixed with water and cooked on low heat while being stirred continuously to achieve a smooth, elastic texture.

The cassava paste is diluted with water to create a smooth mixture.

2. It is cooked over medium heat while being continuously stirred to prevent lumps.

3. The stirring continues until the mixture thickens into a smooth, stretchy consistency

Serving: Placali is usually paired with spicy soups or sauces, such as okra soup, palm nut soup, or groundnut soup.

Serving

Placali is typically served with flavorful soups or sauces, such as:

Okra Sauce: Often mixed with palm oil and spices.

Aubergine (Eggplant) Sauce: Spiced and rich.

Seed-based Soups: Like peanut or palm nut soup.

It’s a dish loved for its simplicity, versatility, and ability to complement rich, spicy sauces.

It shares similarities with Ghanaian banku in texture but differs slightly in flavor and preparation due to the use of cassava only. Both are staples in their respective cuisines.

Nutrients in Placali

Placali, being made from fermented cassava dough, provides several nutritional benefits but also has some limitations. Here's a breakdown:

Nutritional Content:

1. Carbohydrates:

Placali is rich in carbohydrates, making it an excellent source of energy.

2. Fiber:

Cassava contains some fiber, aiding digestion and promoting gut health.

3. Vitamins and Minerals:

Provides small amounts of vitamins like vitamin C and minerals such as potassium and calcium.

4. Low Protein Content:

Placali itself is low in protein, so it is typically paired with protein-rich sauces (like fish or meat soups).

5. Low Fat Content:

It is naturally low in fat, which can be advantageous for people monitoring fat intake.

Health Considerations:

Fermentation Benefits: The fermentation process improves digestibility and adds a slight tangy flavor.

Caution: Cassava contains cyanogenic glycosides, which can be harmful if not processed correctly. Fermentation helps reduce this risk.

How Placali is Eaten

Placali is a staple in Ivorian cuisine and is eaten in a traditional manner:

1. Hands or Spoons:

It is typically eaten using clean hands. A small portion is pinched off, rolled into a ball, and dipped into the accompanying soup or sauce.

2. Accompaniments:

Okra Soup: Spicy, slimy, and often cooked with meat or fish.

Groundnut (Peanut) Soup: Creamy and nutty with rich flavors.

Palm Nut Soup: Made from palm fruit, with a savory, oily base.

Vegetable Stews: Often include eggplant, spinach, or tomatoes for added nutrition.

Placali is a filling dish that provides sustained energy, particularly when served with nutrient-dense 

soups and Stews

TASTY MOPANE WORM FOOD BY THE ZAMBIAN

Mopane worm food,Edible insects have drawn more attention in recent years as a reliable source of nutrition with an opportunity to alleviate a number of issues with the current global food chain. They have the ability to provide small-scale growers and entrepreneurs with economic and livelihood possibilities. As the demand for edible insects rises globally, mopane worms may one day be an important source of nourishment outside of the African regions where they are currently consumed. Mopane worms are attractive as an edible insect due to a number of factors, such as their high nutritional value, minimal environmental impact, and simplicity of cultivation and harvesting, which may increase their sales potential and economic value. Mopane worms provide 58 % protein, 15 % fat, 8 % ash, 8 % carbohydrate, and significant amounts of minerals. The market value of mopane worm is projected to be $2.5–4.0 per kilogram. Mass rearing, gathering, processing, and storage practices that are effective and sustainable can guarantee the safety and quality of products while boosting consumer demand and producer prospects for profit. Mopane worms have an exciting potential as an edible insect, and additional investigation and advancement in these areas may help to realize their full capability as a food sourceMopane worms are a delicacy in many parts of Southern Africa, known for their rich nutritional value and unique taste. Here's a recipe for a tasty mopane worm dish:

Ingredients:

2 cups dried mopane worms (rehydrate if needed)

1 onion, finely chopped

2 tomatoes, chopped or blended

1 bell pepper, diced (optional)

1 clove garlic, minced

1 tablespoon cooking oil

1 teaspoon curry powder or chili flakes (optional, for spice)

Salt and pepper to taste

1/2 cup water or stock

Instructions:

1. Prepare the Mopane Worms:

If using dried worms, soak them in warm water for 1-2 hours until softened. Drain and rinse thoroughly.

2. Sauté the Vegetables:

Heat the oil in a pan over medium heat. Add the chopped onion and garlic, cooking until soft and fragrant.

3. Add Tomatoes and Spices:

Stir in the tomatoes, bell pepper (if using), curry powder, and a pinch of salt. Cook until the mixture forms a thick sauce, about 5 minutes.

4. Cook the Mopane Worms:

Add the mopane worms to the sauce, stirring well to coat them. Pour in the water or stock, reduce the heat, and let simmer for 10-15 minutes. Adjust seasoning to taste.

5. Serve:

Serve hot with pap (maize meal porridge), rice, or bread.

This dish pairs well with sautéed greens or a fresh salad. Enjoy!

CAMEROONIAN FUFU CORN 

Fufu corn is a staple dish in Cameroonian cuisine, particularly enjoyed by people from the western and northwestern regions of the country. It is made primarily from finely ground cornmeal, cooked to a thick, smooth consistency resembling polenta. This dish is a popular accompaniment to vegetable soups, stews, or sauces, such as Njama Njama (huckleberry leaves), egusi soup, or peanut soup.

How Fufu Corn is Prepared:

1. Ingredients:

Cornmeal (or finely ground maize flour)

Water

2. Method:

Bring water to a boil in a pot.

Gradually add cornmeal while stirring continuously to prevent lumps.

Reduce the heat and keep stirring until the mixture thickens into a smooth, elastic dough-like consistency.

Shape the fufu corn into round portions for serving.

It is traditionally eaten by hand, with a small piece of fufu used to scoop up the accompanying soup or sauce.

Here’s a step-by-step guide to preparing fufu corn with sauce:

Ingredients:

For Fufu Corn:

2 cups of cornmeal (maize flour)

4 cups of water (adjust as needed)

For Sauce:

1 pound of meat (beef, chicken, or goat) or fish

2 cups of leafy greens (e.g., huckleberry leaves, spinach, or kale)

1 medium onion (chopped)

3 medium tomatoes (chopped)

2 tablespoons of ground crayfish (optional)

1-2 tablespoons of palm oil or vegetable oil

2 cloves of garlic (minced)

1 small piece of ginger (grated)

1 hot pepper (optional, for heat)

Salt and seasoning cubes (to taste)

Water or stock (as needed)

Preparation Steps:

1. Cook the Sauce:

1. Heat the oil in a pot over medium heat

2. Add chopped onions, garlic, and ginger. Sauté until fragrant.

3. Add the chopped tomatoes and cook until the tomatoes soften and form a thick base.

4. Season with salt, seasoning cubes, and optional ground crayfish.

5. Add your meat or fish (if using meat, pre-cook it and use its stock for flavor). Stir and let it simmer.

6. Add your leafy greens. Stir and let it cook until tender.

7. Adjust the thickness of the sauce by adding water or stock.

Serve:

Place a portion of fufu corn on a plate.Serve with a generous amount of sauce on the side.Traditionally, it's eaten with clean hands, using a small piece of fufu to scoop up the sauce.Enjoy your delicious Cameroonian fufu corn with sauce!

NJAMA NJAMA SOUP

Here’s how to prepare Njama Njama Soup, a classic Cameroonian dish made with huckleberry leaves (or a substitute like spinach if huckleberry leaves aren't available). It’s commonly served with fufu corn.

Ingredients:

2-3 cups of fresh Njama Njama (huckleberry leaves) or spinach

1 medium onion (chopped)

2-3 medium tomatoes (chopped)

1-2 tablespoons of palm oil (or vegetable oil)

1 clove of garlic (minced)

1 teaspoon of grated ginger

½ teaspoon of bouillon powder or 1 seasoning cube

Salt (to taste)

1 hot pepper (optional, for heat)

Water or stock (as needed)

-

Instructions:

1. Prepare the Leaves:

Njama Njama leaf (Garden huckleberry) True love seed

Wash the Njama Njama thoroughly to remove any dirt or sand.

If the leaves are large, chop them into smaller pieces.

2. Cook the Base:

Heat the palm oil in a pot over medium heat.

Add the chopped onions, garlic, and ginger. Sauté until fragrant.

Stir in the chopped tomatoes and cook until they form a thick sauce (about 7–10 minutes).

3. Add the Njama Njama:

Add the washed leaves to the tomato mixture.

Stir well to combine. The leaves will wilt and release some water.

Add salt, seasoning cube, and optional hot pepper. Adjust seasoning to taste.

4. Simmer and Finish:

If the mixture is too dry, add a small amount of water or stock to create a light sauce.

Cover and simmer for 5–7 minutes until the leaves are tender and flavors meld together

Serve:

Serve hot alongside fufu corn or boiled yams.

Enjoy the traditional taste of Cameroonian cuisine!

Let me know if you’d like more tips or variations!