Entree: Equatorial Guinea – Central Culinary Region – Mbanga Soup (Palm nut soup with fish and greens)

Serving Size: 4

Approximate Time

Prep 20 min

Cook 45 min

Total 1 hr 5 min

Ingredients

- 2 cups (480 ml) palm nut cream (mbanga) or canned palm fruit concentrate
- 1 lb (450 g) firm white fish fillets (tilapia, grouper), cut into 1- to 2-inch chunks
- 8 oz (225 g) smoked fish, deboned and flaked (e.g., smoked mackerel)
- 8 oz (225 g) beef short ribs or stewing beef, cut into 1-inch pieces (optional)
- 2 tbsp (30 ml) palm oil or vegetable oil
- 1 1/2 cups (240 g) yellow or red onion, finely chopped (about 2 medium)
- 2 medium tomatoes, chopped — about 1 1/2 cups (300 g)
- 3 garlic cloves, minced (about 9 g)
- 2 tbsp (20 g) dried shrimp or ground crayfish (optional, for umami)
- 2 Scotch bonnet or habanero peppers, left whole or pierced for heat (adjust to taste)
- 6 cups (1.4 L) fish or chicken stock (or water)
- 4 cups (120 g) chopped bitterleaf or substitute with chopped spinach/collard greens
- 1 tsp (6 g) smoked paprika (optional, for color and depth)
- 1 tsp (6 g) salt, or to taste
- 1/2 tsp (2 g) freshly ground black pepper
- Juice of 1/2 lime (about 1 tbsp / 15 ml) to brighten before serving

Instructions

1. If using fresh palm fruit, cook and pound to extract cream, or open canned palm nut cream and thin slightly with 1/2 cup (120 ml) stock if very thick. If using beef, brown beef pieces in 1 tbsp (15 ml) oil in a large pot over medium-high heat, then remove and set aside.
2. In the same pot, add remaining 1 tbsp (15 ml) oil. Sauté onions until translucent, about 4 minutes. Add garlic and chopped tomatoes and cook until tomatoes break down, 5–7 minutes.
3. Stir in the palm nut cream and scrape browned bits from the bottom. Add the stock, smoked fish, the optional browned beef (if using), dried shrimp/crayfish, and the whole peppers. Bring to a gentle simmer and cook 20–30 minutes to let flavors meld and to tenderize beef if included.
4. Add the fresh fish chunks and simmer gently 8–10 minutes until fish is cooked through and flakes easily. Taste and season with salt, pepper, and smoked paprika if using.
5. Remove and discard the whole peppers (or keep sliced if you prefer more heat), then stir in the chopped bitterleaf or spinach and simmer 2–3 minutes until greens are wilted but still bright.
6. Finish with lime juice to balance richness. Adjust seasoning. Serve hot with boiled plantain, fufu, rice, or a firm porridge; ladle so the glossy palm oil layers over the soup.