Banku and Okra Soup (Dairy-Free)

A comforting Ghanaian staple made with fermented corn and cassava dough (Banku) served with a flavorful okra soup cooked without any dairy or nuts.

90m4 servings

Contains fishDAIRY-freeNUTS-free

350 cal|15g protein|50g carbs|10g fat|5g fiber

Ingredients

2 cups Banku Dough
6 cups Water
about 450 g Okra
about 225 g Smoked Fish
2 medium Tomatoes
1 medium Onion
1 small Scotch Bonnet Pepper
2 tbsp Palm Oil
1 tsp Salt
1/2 tsp Ground Ginger

Original measure retained: its cup/spoon or fluid-volume standard is unspecified.

Instructions

1To make the Banku: Mix the Banku dough with 2 cups of water. Cook over medium heat, stirring constantly until it forms a smooth, firm dough. Set aside.
2To make the Okra Soup: Heat the palm oil in a large pot. Add the diced onion and sauté until translucent.
3Add the diced tomatoes and cook until softened.
4Add the smoked fish, okra, Scotch bonnet pepper (if using), ginger, and salt. Stir well.
5Add the remaining 4 cups of water and bring to a boil. Reduce heat and simmer for 30-40 minutes, or until the okra is tender.
6Serve the Banku with the Okra Soup.

Allergy Disclaimer — Safe Plated Pte. Ltd.

This content is AI-generated by Safe Plated and is not medical advice. AI can make errors and may miss allergens or cross-contamination risks. Always read physical ingredient labels and verify allergen safety independently before preparing or consuming any food. Consult your allergist for guidance specific to your situation.

Keep a label checklist handy when you cook

Get the free 7-rule checklist for reading packaged-ingredient labels, then one practical allergy-aware tip each week. Confirm by email; no Safe Plated account needed.

One practical tip each week. Unsubscribe anytime. See our privacy policy.