Pulse Food: How to prepare banku and okro stew

Ghanaians are totally in love with banku and okro stew. The best comfort food on the go. Want to act all adventrous? Try okro stew with freshly baked bread. Follow this recipe to get there!

RECIPE NAME

How to prepare banku and okro stew.

COOKING TIME

Banku: 35 min

Okro stew: 40 min

RECIPE TYPE

Main course

CUISINE

Ghanaian

NUTRITION

The fiber contained in banku helps prevent digestive problems such as constipation and hemorrhoids.

When corn is cooked, it releases an antioxidant which protects the body from cancer and heart diseases. Okro has been said to help manage blood sugar diseases in cases of type 1, type 2, and gestational diabetes.

READ ALSO: How to prepare smoked fish okro soup

INGREDIENTS

Banku

1. 2 cups fermented corn dough
2. 1 cup cassava dough
3. 1 tsp. salt

Okro stew

1. 2 cups Okro/okra (chopped)
2. 5 large garden eggs
3. 1 large onion
4. 4 medium sized tomatoes
5. 2 cups Kpakpo shito pepper, ginger, garlic and onion mix (blended together)
6. Cubed sized Momoni (salted rotten fish)
7. 3 medium sized pieces of Smoked salmon
8. 2 cups Smoked cow hide/wele (cooked)
9. 2 cups tiny crabs ( cooked)
10. 500 ml of Palm oil
11. Salt

READ ALSO: How to prepare tilapia okro soup

INSTRUCTIONS

Banku

1. Mix the cassava dough with water and sieve out the lumps. Pour into a pot.
2. Add your fermented corn dough to the mixture and mix.
3. Add some water until the mixture is smooth and slightly thick.
4. Put it on high heat until the mixture starts to boil and lumps begin to form.
5. Reduce heat. Using a spatula and begin knead the mixture.
6. Do this intermediately until the texture is smooth and sticky.
7. Keep kneading to prevent the dough from forming little hard lumps.

Note: you can test if your banku is ready by putting a little water in the palm of your hand. Drop a little of the cooked dough and mash it inside the water. If it easily dissolves and the water turns milky, then your banku is still not ready.When your banku is ready you can either dish into your bowl or roll into balls and wrap with rubber. Keep them in an air tight container to keep them warm and fresh for at least 2 days with reheating.

Okro stew

1. Take a clean pan and put your chopped okro inside. of water and cook for 8 min.
2. Turn off the heat once it begins to boil. Set aside and allow to cool. Do not cover the pan.
3. Pour enough oil to cover the bottom of a sauce pan. Place on medium heat.
4. Peel, wash and slice your onion. Add your sliced onions and momoni. Cook for 5 min.
5. Pour in your kpakpo shito, ginger, garlic and onion blend. Allow to simmer for about 5 min.
6. Wash and chop your tomatoes. Add it to the sauce. Simmer for 5 min.
7. Wash and dice your garden eggs into chunky wedges. Cook for about 8 - 10 min.
8. Add your smoked salmon, cooked wele (it is precooked to soften it) and crabs. Allow to simmer for 10 min.
9. Pour in your cooked okro and stir to mix evenly. Add salt to taste. Allow to simmer on low heat for 5 min.

Your okro stew is ready. Your can enjoy it with rice or kenkey. But best served with banku.

READ ALSO: Banku overtakes porridge as favorite breakfast meal

SERVING SIZE

4 persons

ABOUT

This favorite local dish breaks all ethical boundaries as it is enjoyed by people from all over Ghana. Even though banku and okro stew make such a powerful couple, given different paths they match up quite nicely with other dishes.  

And for the freaky eaters you may have it with a fresh slice of bread. Wet your appetite enough? Thinking of having some today? Follow these easy steps to bring you the the delicious land of ‘banku and okro stew.

Ghanaians are totally in love with banku and okro stew. The best comfort food on the go. Want to act all adventrous? Try okro stew with freshly baked bread. Follow this recipe to get there! Read Full Story