Skip to main content

Tell Us If You Like These 140 African Food Recipes.

Palm Butter Fish Soup

Palm Butter Fish Soup, also known as Banga Soup, is a delicious and creamy stew that is popular in many West African countries, including Liberia. Palm Butter is traditionally served with fufu, but it can also be served with rice.

Palm butter is a rich and flavorful dish that is often enjoyed at special occasions and celebrations. It is also a staple in many households and is considered comfort food in West Africa.

About the ingredients in Palm Butter Soup you might not be familiar with; Palm fruit and sweet potato leaves:

Palm fruit pulp, also known as palm fruit flesh, is the fleshy, edible part of the fruit of the oil palm tree. The oil palm tree is a tropical tree that is grown in many parts of Africa, Asia, and Latin America, and its fruit is used to produce palm oil, which is widely used in cooking and various industrial applications.

The pulp of the palm fruit is yellow or orange in color and has a sweet, mild flavor. It is rich in vitamins A and C, as well as other nutrients such as potassium, calcium, and iron. In West Africa, palm fruit pulp is a popular ingredient in many dishes, including stews and soups, and is often combined with meat, fish, or vegetables to create a flavorful and nutritious meal.

Sweet potato leaves are the leaves of the sweet potato plant, which is a staple food crop in many parts of the world, particularly in Africa and Asia. The leaves are edible and highly nutritious, rich in vitamins A, C, and K, as well as calcium, iron, and fiber.

In African cuisines, sweet potato leaves are a popular leafy vegetable and are used in a variety of dishes, such as stews, soups, and sautés. They can be eaten raw in salads or cooked as a side dish or added to other dishes. Sweet potato leaves have a slightly sweet and earthy flavor, similar to spinach or collard greens.

Sweet potato leaves can usually be found at African or Asian markets or specialty produce stores. When selecting sweet potato leaves, look for bright green leaves that are free of blemishes or yellowing. Store them in a plastic bag in the refrigerator and use them within a few days for best quality.

Palm Butter Fish Soup

Palm Butter Fish Soup.


2 cups of palm fruit pulp (fresh or canned)

2 large fish filets

2 onions, chopped

2 tablespoons of tomato paste

2 cups of water or chicken broth

1 tablespoon of ground crayfish

1 tablespoon of dried pepper flakes

3 cups of chopped sweet potato leaves

Salt and pepper to taste


If using fresh palm fruit, remove the outer husk and wash the fruit thoroughly. Boil the palm fruit in enough water to cover it until it is soft and tender, about 30-45 minutes. Remove the fruit from the water and pound or blend it to separate the pulp from the nuts. Strain the pulp and set it aside. 

In a separate pot, brown the meat in some oil until it is cooked through. Remove the meat from the pot and set it aside. 

Add the onions and tomato paste to the pot and sauté until the onions are translucent.  Add the water or chicken broth, palm fruit pulp, ground crayfish, and pepper flakes to the pot and bring to a boil. Reduce the heat and let the stew simmer for 10-15 minutes. 

Add the meat back to the pot and let it cook for an additional 5-10 minutes.  Finally, add the chopped greens to the pot and let them cook until they are tender, about 5-10 minutes. Season with salt and pepper to taste and serve with fufu or rice.

Cooking with sweet potato leaves in America.

Sweet potato leaves are not commonly used in American cuisine, partly because they are not widely available in mainstream grocery stores. Additionally, many Americans are not familiar with the use of sweet potato leaves in cooking and may not know how to prepare them.

Another reason why sweet potato leaves are not commonly used in American cuisine could be due to cultural differences in food preferences and traditions. For example, leafy greens like spinach and kale are more commonly used in American cooking, whereas sweet potato leaves are more commonly used in African and Asian cuisines.

Despite this, sweet potato leaves are becoming more popular in the United States, as more people become interested in international cuisine and exploring new flavors and ingredients. They are also increasingly recognized for their nutritional benefits, which could increase their popularity in the American diet.


Popular posts from this blog

South African Frikkadel Meatballs

South African Frikkadel Meatball Sub Make South African Frikkadel Meatballs Traditional South African Frikkadel or fry pads is an Afrikaner dish of ball-rolled minced meat meatballs that is quick to make and eat with a side salad, rice, corn or add to a thick tomato sauce. Frikkadel can be baked in an oven, but can also be deep-fried. Easy Frikkadel Meatballs Ingredients 1 pound ground beef or ground ostrich meat 1 medium onion finely chopped 1 cup of dried bread crumbs 1/4 cup whole milk 3 tablespoons of your favorite chutney 1 large egg 1 teaspoon ground coriander 1 teaspoon curry powder 1 teaspoon Worcester sauce Salt and pepper to taste Directions Preheat oven to 350 degrees F. Soak breadcrumbs in milk then mix all ingredients well with clean hands, roll the meat into medium size balls. Bake for 45 minutes. Serve warm with chutney or mustard on top of each meatball. Afrikaner is a South African of European descent who settled on the southern tip

African Sardine Stew Recipe

Peri-Peri Sardine Stew Recipe African recipes by  African Gourmet Peri-Peri Sardine Stew is a traditional African recipe made with sardines, hot peri peri sauce and healthy vegetables. Prep time: 10 min Cook time: 30 min Total time: 40 min Ingredients Three 4 oz cans sardines boneless, skinless sardines packed in olive oil, drained 1 onion finely chopped 1 teaspoon minced garlic 2 ripe tomatoes, chopped 1 tablespoon palm oil 1 cup of water 1 tablespoon peri-peri sauce 1 chopped hot pepper (optional) 1 bay leaf Salt to taste Directions In a large pot over medium heat sauté onion with palm oil until soft. Add garlic, tomatoes, spices and water. Simmer 10 minutes; add sardines simmer 10 minutes more. Serve over rice. Read more facts and food recipes about Africa The African Gourmet creates easy African food recipes for you to enjoy. Learn more about Africa. South African Carrot Sambal Spicy Baked Chickpeas Friday Night Fish Stew Make

How to Cook Ostrich Meat

How to cook South African Ostrich Meat Ostriches are farmed throughout the world for meat, feathers, and leather. An ostrich produces up to 40 eggs and ostriches produce more meat than cattle and contain the least fat, calories and cholesterol of beef, chicken, pork, lamb, and turkey. Ostrich meat is red meat but it's low in cholesterol and fat. Standing tall on long, bare legs, the Ostrich has a long, curving, predominantly white neck. Ostriches are mainly vegetarian, eating grass, succulents’ berries and seeds, though they will also eat insects. They swallow large numbers of pebbles which help grind the harder food in the gizzard and aid digestion. Africa’s semi-arid plains, woodlands, savannahs, and grasslands are the habitats where the ostrich lives. Ostriches live in the African countries of Kenya, South Africa, Uganda, Ethiopia, Somalia, Zambia, Mali, Chad, Sudan, Mozambique, and Tanzania. How to cook South African Ostrich Meat Ostriches are farmed throughout th

The African Gourmet

In 2023, we mark 16 years of dedicated service in discovering, collecting, and sharing African history and heritage. Our mission is to promote a sense of pride and appreciation for this rich cultural legacy and important educational resource.

So, my adventurous friend, fasten your seatbelt and prepare for a wild and downright mind-blowing journey through Africa's 54 food nations. You're about to discover a whole new world of cultures, traditions, and practices that'll leave you craving more. Since 2007, The African Gourmet has highlighted Africa through its food and culture. Contact us

Chic African Culture

Indulge in our delectable food dishes that serve as a delightful and flavorful gateway to the rich diversity of the African continent.

Moroccan Pastilla Pie

Moroccan Pastilla Pie

If you're hesitant about trying African food, let me assure you that Moroccan Pastilla Pie offers a delightful culinary adventure. Moroccan Pastilla, or Bastilla or B'stilla, is a traditional Moroccan dish typically served as a special occasion or festive dish. It consists of layers of flaky pastry filled with a mixture of spiced meat, usually chicken or pigeon, along with almonds, eggs, and a hint of sweetness from ingredients like cinnamon and powdered sugar. Traditional Moroccan Pastilla recipes often include a layer of scrambled eggs. Feel free to add beaten eggs to the chicken and almond mixture during the cooking process if you prefer. The pastry is then baked until golden and crispy.

Moroccan Merguez Sausage

Moroccan Merguez Sausage

Merguez is a spicy North African sausage traditionally made from ground lamb or beef and flavored with spices such as paprika, cumin, garlic, and chili. It is often grilled or pan-fried and served with bread or Merguez is commonly used in dishes like tagines, couscous, and stews.