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Banga soup with fish and rice

Banga soup is a Nigerian fish soup, bright orange and richly flavored, served over rice. This version for 4 people takes 50 minutes, has a medium difficulty level, and costs €3.50 per person. The key is to let the onions, garlic, ginger, and chile cook down slowly before adding the liquid, to build the base flavor.

Tonight we're traveling to Nigeria, with a banga soup, a fragrant, bright orange soup with a real kick, served over rice.

Banga soup with fish and rice
Total time
50 min
Difficulty
Medium
Cost per person
€3.50
Calories per person
660 kcalcalculated by Kiloach, your weight coach
Season
Fall, Winter

Banga soup gets its orange color and deep flavor from palm nuts, here replaced with a clever mix of tomato paste, paprika, and oil. The result is still a thick soup, slightly sweet from the softened onions and spiked with fresh chile, with the cod simmering gently inside until it turns tender.

This is a dish to make on a night when you want to break from routine, or to surprise guests curious to try something different. With its heat and layered flavors, it suits an adult dinner better than a kids' meal, unless you cut the chile way down.

The ingredients

4 people

Fish counter

  • Cod or pollock steaks 700 g

Pantry

  • Canned palm nut cream (or 3 tbsp tomato paste) 400 g
  • Riceoften in the pantry 300 g
  • Vegetable oiloften in the pantry 2 tbsp
  • Paprikaoften in the pantry 1 tsp
  • Chicken bouillon cubeoften in the pantry 1
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Fruits and vegetables

  • Onion 2
  • Garlic 3 cloves
  • Fresh ginger 1 tbsp
  • Fresh chile pepper 1
  • Flat leaf parsley 6 sprigs

Allergens Fish

The step by step recipe

  1. Chop the onions, garlic, ginger, and chile, and cut the fish into large chunks.

    Save a bit of chile for serving, so everyone can add heat to their own taste.

  2. Cook the onions, garlic, ginger, and chile in the oil until very soft. 8 min

    Cook them longer than you think you need to, they build the soup's sweet base.

  3. Add the palm nut cream (or the tomato paste, paprika, and a pint of water), the crumbled bouillon cube, salt, and pepper, then let it simmer. 15 min

    If using tomato paste, cook it in the oil for a minute first to get rid of the raw metallic taste.

  4. Slide the fish pieces into the soup and let it cook over low heat. 8 min

    A gentle simmer is enough, too strong a boil toughens the fish.

  5. Cook the rice in salted water, drain it, and serve the soup over it with the chopped parsley. 12 min

    Soak the rice well in the sauce, banga soup is made for that.

Our tips to get it right

  • Pick cod or pollock that smells fresh and clean, since the fish cooks briefly and needs to taste true.
  • Taste the soup before adding the fish, that's your window to adjust salt and heat without overcooking the fillets.
  • Serve the soup right away over hot rice, it thickens as it cools and loses some of its silkiness.

The variations

  • Swap the cod for pollock or monkfish, two firm fish that hold up well to gentle simmering.
  • For a vegetarian version, replace the fish with chunks of sweet potato or eggplant simmered directly in the soup.
  • For kids, skip the fresh chile and use just a bit of sweet paprika, the soup keeps its color without the heat.

What to serve it with

  • Plain white rice
  • Lime wedges
  • Cold sparkling water

Storage

Banga soup keeps for 2 days in the fridge in a sealed container, since the fish is delicate beyond that. Reheat it gently over low heat so the fish doesn't toughen. It doesn't freeze well because the fish is already cooked.

Questions about this dish

Can I replace the palm nut cream with something else?

Yes, tomato paste with paprika and oil gives a very similar color and flavor. That's actually the trick used in this recipe to keep things simple.

What's the best fish to use in this soup?

A firm white fish like cod or pollock holds up well during cooking. Avoid delicate fish that might flake apart in the broth.

Can I make the soup base ahead of time?

Yes, you can prepare the base with the onions, garlic, and sauce up to a day ahead. Add the fish only right before serving so it stays tender.

How do I adjust the heat for guests who don't like spicy food?

Use only half the chile in the soup and keep the rest chopped on the side so everyone can add their own. Paprika alone already gives a nice color without much heat.

How long does it take to make a Nigerian banga soup with fish and rice?

Count 50 min in total, prep and cooking included. The recipe is rated “medium”.

How many calories are in a Nigerian banga soup with fish and rice?

About 660 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a Nigerian banga soup with fish and rice cost?

About €3.50 per serving, or €14.00 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish. Always check the labels of the products you buy.

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