What is Banku?
Banku is a traditional Ghanaian fermented staple food made from a mixture of corn dough and cassava dough, cooked into a smooth, firm consistency.
DINNER
Ghanaian Banku with Okra Stew and Tilapia
Experience the vibrant flavors of Ghana with this traditional dish featuring Banku, a fermented corn and cassava dough, served alongside a rich okra stew and perfectly fried tilapia. This recipe offers a taste of authentic West African cuisine, perfect for a hearty and satisfying meal.
HOW TO MAKE IT
Let's cook.
01
Prepare the tilapia: Season the cleaned tilapia with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Heat 1/2 cup vegetable oil in a large skillet over medium-high heat. Fry the tilapia for 4-6 minutes per side, or until golden brown and cooked through. Remove and set aside.
02
Start the okra stew: In a large pot, heat 1/4 cup palm oil over medium heat. Add the chopped onion and cook for 5 minutes until softened. Add the minced garlic and grated ginger, cooking for another 2 minutes until fragrant.
03
Build the stew base: Stir in the diced tomatoes, remaining 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Bring to a simmer and cook for 10 minutes, allowing the flavors to meld. If using, stir in 1 tablespoon shito.
04
Add the okra: Add the sliced okra to the pot. Reduce heat to low, cover, and simmer for 15-20 minutes, or until the okra is tender and the stew has thickened. Stir occasionally to prevent sticking.
05
Prepare the Banku: In a separate pot, combine 1 cup corn dough, 1/2 cup cassava dough, and 2 cups water. Mix well until smooth. Place over medium heat and stir continuously with a wooden spoon for 15-20 minutes, until the mixture thickens into a firm, smooth dough.
06
Shape the Banku: Once the Banku is firm, remove it from heat. Using a small bowl or your hands (dipped in water to prevent sticking), form the hot Banku into smooth, round balls.
07
Serve: Arrange the Banku balls, okra stew, and fried tilapia on plates. Serve immediately.
About This Recipe
Experience the vibrant flavors of Ghana with this traditional dish featuring Banku, a fermented corn and cassava dough, served alongside a rich okra stew and perfectly fried tilapia. This recipe offers a taste of authentic West African cuisine, perfect for a hearty and satisfying meal.
Simple ingredients.
Big flavor.✦
Big flavor.✦
Chef's Tips
For a smoother Banku, ensure continuous stirring to prevent lumps. Adjust the amount of shito in the stew to your preferred spice level. Fresh tomatoes can be used instead of canned for a brighter flavor.
Easy Substitutions
Instead of tilapia, you can use other firm white fish like snapper or cod. For a vegetarian option, omit the fish and add plant-based protein such as smoked tofu or mushrooms to the stew. Vegetable oil can replace palm oil if unavailable, though it will alter the authentic flavor.
Storage & Reheating
Store leftover Banku, okra stew, and tilapia separately in airtight containers in the refrigerator for up to 2 days. Reheat the stew gently on the stovetop and the tilapia in an oven at 300°F/150°C for 10-15 minutes until warmed through to maintain crispness. Banku can be reheated in a microwave or steamed.
Serving Suggestions
Serve with a side of sliced fresh red onions and hot pepper sauce for an extra kick. A simple green salad with a light vinaigrette can complement the richness of the meal. Offer a small bowl of extra shito on the side for those who enjoy more heat. A refreshing drink like bissap (hibiscus tea) or ginger beer pairs well with this flavorful dish.
Common Mistakes
Not stirring the Banku continuously can lead to a lumpy texture. Ensure constant stirring over medium heat until it forms a smooth dough. Overcooking the okra can make it mushy; aim for tender-crisp. Not seasoning the tilapia adequately before frying can result in bland fish. Ensure even seasoning on both sides. Frying the tilapia at too low a temperature will make it greasy; use medium-high heat for a crispy exterior. Not allowing the stew to simmer long enough for flavors to meld can result in a less rich taste.
Frequently Asked Questions
Can I make Banku ahead of time?
Yes, Banku can be made a day in advance and stored in the refrigerator. Reheat it by steaming or microwaving until warm.
What is shito?
Shito is a popular Ghanaian hot pepper sauce made from dried fish, prawns, and chili peppers, often used as a condiment.
How do I reduce the sliminess of okra?
While the sliminess is characteristic of okra stew, you can reduce it slightly by cooking the okra quickly over higher heat or by adding a splash of lemon juice or vinegar during cooking.
MORE TO KNOW
Banku is a staple food in Ghana, known for its slightly sour taste due to the fermentation of the corn and cassava dough. The key to perfect Banku is consistent stirring to achieve a smooth, lump-free consistency. If the dough becomes too stiff, you can add a tablespoon or two of hot water while stirring to loosen it slightly. The okra stew, or 'okro stew', is often made with various proteins and can be adjusted with different vegetables like garden eggs or spinach for added nutrition and flavor. The sliminess of okra is a desirable characteristic in this dish, contributing to its unique texture.
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