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APORFEE-PALM-NUT-SOUP-WITH-PLANTAIN-FUFU
APORFEE (PERIWINKLES) PALM NUT SOUP
100 min
Intermediate
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5 1.1g / 5%
63 32.2g / 63%
32 17g / 32%

The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.
 
MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQ™ score mean ?

Room for Balance Improvement (0 - 44)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Great Balance (70 - 100)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Good Balance (45 - 69)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.

Nutritional Tips

Enjoy this balanced cuisine made with tasty, nutritious, and affordable local ingredients

Did you know that adding vegetables and herbs at the end of cooking helps to retain their vibrant colours, flavour, crunchiness, and important nutrients?

Enjoy your meal with orange, pineapple, pawpaw, or other fruits high in Vitamin C, to help your body use more iron from the meal. #livestrongwithiron

Great News! This dish has a sufficient amount of oil and salt for a balanced and delicious meal, you don’t need to add more!

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APORFEE (PERIWINKLES) PALM NUT SOUP

(0)
100 Min
Intermediate
.

Nutrition Value

Carbohydrates
32,22 g
Energy
203,53 kcal
Total fat
1,19 g
Fiber
4,47 g
Protein
17,05 g
Saturated Fats
0,19 g
Sodium
354,43 mg
Sugars
18,47 g
Information per serving

Ingredients

6

This dish has been optimized for 6 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes:

,

ingredient_quantity
recipe ingredient
400  g
palm nut extract
1  Medium
Smoked Fish
1  Small
sliced onion
1  Medium
sliced onion
5  Cloves
of garlic (minced)
1  Medium
ginger(grated)
1  cup
turkeyberries
7 
red scotch bonnet
2  tbsp
Shrimp powder
3 
Tomatoes
400  g
Crab
2  Tablets
MAGGI Shrimp
2  L
Water

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Instruction

100 Minutes
  • Step1

    30 Min
    Wash and soak the periwinkles for 20 minutes to remove sand and unwanted grainy particles. Place the cleaned smoked catfish into a saucepan over medium heat. Add the periwinkles, diced onion, garlic, ginger, MAGGI seasoning cube, water, stir and let simmer for 5minutes. Add the whole onion, scotch bonnet pepper, tomatoes, turkey berries, palm extract, water and bring to a boil.
  • Step2

    55 Min
    Take the smoked catfish out to prevent it from dissolving, set it aside and let it boil for 25 minutes, then carefully remove the vegetables and blend into a smooth mixture. Pour it back into the soup and let simmer for 20 minutes. Add MAGGI shrimp tablets, stir and allow it to simmer for 10minutes.
  • Step3

    15 Min
    Adjust the salt to your taste and add the smoked catfish then stir gently and let it simmer on low heat for 15 minutes. Aporfee Palm nut soup ready to serve. Goes well with fufu, rice, yam, rice balls or banku
APORFEE (PERIWINKLES) PALM NUT SOUP

Step1 of 3

Wash and soak the periwinkles for 20 minutes to remove sand and unwanted grainy particles. Place the cleaned smoked catfish into a saucepan over medium heat. Add the periwinkles, diced onion, garlic, ginger, MAGGI seasoning cube, water, stir and let simmer for 5minutes. Add the whole onion, scotch bonnet pepper, tomatoes, turkey berries, palm extract, water and bring to a boil.

APORFEE (PERIWINKLES) PALM NUT SOUP

Step2 of 3

Take the smoked catfish out to prevent it from dissolving, set it aside and let it boil for 25 minutes, then carefully remove the vegetables and blend into a smooth mixture. Pour it back into the soup and let simmer for 20 minutes. Add MAGGI shrimp tablets, stir and allow it to simmer for 10minutes.

APORFEE (PERIWINKLES) PALM NUT SOUP

Step3 of 3

Adjust the salt to your taste and add the smoked catfish then stir gently and let it simmer on low heat for 15 minutes. Aporfee Palm nut soup ready to serve. Goes well with fufu, rice, yam, rice balls or banku

Recipe PDF

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