Banku with Okro Stew and Fish:
The Sunday Ritual
In the heart of Cape Coast, where the sea whispered secrets to the shore, lived a woman named Esi—known to all as Ma Esi. Every Sunday, without fail, her kitchen became the soul of the house.
She didn’t need an alarm to wake her. The scent of fermenting dough and the distant caw of seagulls was her call. Before the rooster crowed, she had already tied her cloth, humming an old highlife tune as she mixed the corn and cassava dough.
Banku was her signature.
The children, now grown and living in Accra and Kumasi, always came home on the last Sunday of every month. Not for the church service. Not even for family meetings. But for Ma Esi’s banku and okro stew—thick, slimy, rich, and hot with perfectly seasoned tilapia still simmering in its broth.
The magic wasn’t just in the food. It was in the memory of little fingers rolling balls of banku, dipping them into the stew, and laughing at who could stretch their okro the longest. It was in how Ma Esi saved the biggest fish head for Papa, even though she knew he’d offer it to her halfway through the meal.
That Sunday, like every other, her children came bearing gifts, stories, and hunger. They gathered around the wooden table under the mango tree, bowls steaming, the aroma irresistible.
As they ate, laughter bubbled up, stories flowed, and memories mingled with each mouthful.
Ma Esi sat back, smiling. She didn’t need to say much.
Because in her house, banku and okro stew wasn’t just food—it was love served warm, every single time.
Banku with Okro Stew and Fish.is a traditional Ghanaian dish known for its unique sour taste (from the fermented dough) and the rich, flavorful stew.
a classic Ghanaian dish:
-
Banku: The starchy white balls in the plate are banku, a fermented mixture of corn and cassava dough, cooked into a smooth, elastic dough-like consistency. It’s slightly sour and usually eaten with soup or stew.
-
Okro Stew with Fish: The bowl contains a rich okro (okra) stew with garden eggs (eggplants), onions, and tilapia fish. This stew is often tomato-based and includes flavorful spices and palm or vegetable oil.
It's a beloved combo in Ghana, especially in the southern regions.
Banku with Okro Stew and Fish Recipe
Date: April 11, 2025
Banku
·
Ingredients:
·
2 cups fermented corn dough
·
1 cup fermented cassava dough
·
Water (as needed)
·
Salt to taste
1.
Instructions:
2.
Mix the corn and cassava dough
in a pot with enough water to make a smooth paste.
3.
Place on medium heat and stir
continuously with a wooden spatula to avoid lumps.
4.
Keep stirring until the mixture
thickens and becomes stretchy.
5.
Add a little water, cover, and
let it steam for a few minutes.
6.
Stir again until smooth and
fully cooked.
7.
Mold into balls and serve hot.
Okro Stew with Fish
·
Ingredients:
·
2 cups fresh okra (chopped or
grated)
·
2 medium tomatoes (blended)
·
1 onion (sliced and divided)
·
1/2 cup palm oil or vegetable
oil
·
1-2 garden eggs (optional,
chopped)
·
2 cloves garlic (minced)
·
Fresh or smoked tilapia
(cleaned and seasoned)
·
Seasoning cubes, salt, and
pepper to taste
8.
Instructions:
9.
Boil the fish with salt,
garlic, and a bit of onion until tender. Set aside.
10.
In another pot, heat oil and
sauté onions.
11.
Add blended tomatoes and cook
until reduced.
12.
Add chopped okra and garden
eggs, stir well.
13.
Pour in some of the fish stock
and cook until okra is soft and slimy.
14.
Add the boiled fish, seasoning,
and let it simmer for 5–10 minutes.
15.
Serve hot with banku.
nutritional benefits of Banku with Okro Stew and Fish.
1. Banku (Fermented Corn & Cassava Dough)
- Energy & Carbohydrates: A great source of complex carbs that provide long-lasting energy.
- Probiotics: The fermentation process supports gut health by introducing beneficial bacteria.
- Fiber: Aids digestion and helps maintain a healthy digestive system.
- B Vitamins: Supports metabolism and energy production.
2. Okro (Okra) Stew
- Rich in Fiber: Promotes a healthy digestive tract and can help lower cholesterol.
- Vitamin C: Strengthens the immune system and aids in skin health.
- Folate: Important for pregnant women and supports cell function and tissue growth.
- Antioxidants: Helps protect the body from inflammation and free radical damage.
3. Fish (e.g., Tilapia)
- Lean Protein: Essential for muscle repair and growth.
- Omega-3 Fatty Acids: Supports heart and brain health.
- Vitamin D: Important for bone health and immune function.
- Low in Saturated Fat: A heart-healthy choice compared to red meat.
4. Palm Oil or Vegetable Oil (in moderation)
- Vitamin E: Acts as an antioxidant, supports skin and eye health.
- Healthy Fats: Provides energy and helps with absorption of fat-soluble vitamins.
5. Garden Eggs (African Eggplants, if used)
- Low in Calories: Great for weight management.
- Rich in Antioxidants: Supports heart health and protects body cells.
