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Banku and okra stew with crab

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Banku is a traditional Ghanaian dish made from fermented corn and cassava dough, often served with spicy okra stew and crab. The dish is a popular and flavorful combination in Ghana, known for its unique taste and rich flavors.
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Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes
Servings: 4 servings
Course: Dinner, Lunch
Cuisine: Ghana
Calories: 387
Ingredients Method Nutrition

Ingredients
  

Banku:
  • 2 cups corn dough
  • 1 cup cassava dough
  • Water
  • Salt to taste
Okra Stew with Crab:
  • 1 pound fresh crab (cleaned and cracked)
  • 2 cups Okra chopped
  • 1 onion (chopped)
  • 2 tomatoes (chopped)
  • 2 cloves garlic minced
  • 1 teaspoon ginger (minced)
  • 1 tablespoon tomato paste
  • 1 teaspoon ground crayfish (optional)
  • 1 teaspoon red pepper flakes
  • Salt and pepper to taste
  • Vegetable oil
All

Method
 

Banku:
  1. In a large bowl, mix the corn dough and cassava dough together.
  2. Gradually add water while kneading the dough until a smooth consistency is achieved.
  3. Cook the dough mixture in a pot over medium heat, stirring constantly until it thickens and becomes stretchy.
  4. Remove from heat and mold into balls.
Okra Stew with Crab:
  1. Heat some vegetable oil in a large pot over medium heat.
  2. Add onions, garlic, and ginger. Saute until fragrant.
  3. Add chopped tomatoes and tomato paste. Cook until tomatoes are soft.
  4. Add the okra, ground crayfish, red pepper flakes, salt, and pepper. Stir well.
  5. Add the cleaned crab to the pot and stir to coat with the tomato mixture.
  6. Cover the pot and let it simmer for about 15-20 minutes, stirring occasionally.
  7. Adjust seasoning if needed.
  8. Serve the Banku with the Okra Stew and Crab on the side. Enjoy!

Nutrition

Calories: 387kcalCarbohydrates: 79gProtein: 14gFat: 3gSaturated Fat: 0.4gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 14mgSodium: 290mgPotassium: 613mgFiber: 7gSugar: 6gVitamin A: 1091IUVitamin C: 27mgCalcium: 197mgIron: 3mg

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