Top 15 African Market Ingredients for Making Authentic Soups and Stews

In African cooking, soups and stews are the stars of the meal. It’s hard to imagine an African dish without a tasty soup or stew on the side—whether it’s Egusi, Banga, or something else simmering in the bowl. But to nail these flavors, you need the right ingredients. To get them just right, you need the key ingredients that give them their signature taste. Let’s explore the top 15 ingredients that every African kitchen needs to create a  uthentic, flavorful soups and stews.

Also Read: 10 Delicious African Soups and Stews That Pair Well with Fufu

1. Palm Oil

Palm oil is the foundation of many West African soups and stews. It has a bold, earthy flavor and gives dishes that signature red color. Whatever you're making- Egusi, Ogbono, beans stew or Banga soup, palm oil is what brings everything together. It adds a richness that other oils can’t match.

Common Uses:

• Egusi Soup, Ogbono Soup, Afang Soup, Banga Soup

2. Ground Egusi (Melon Seeds)

Egusi seeds, ground into a fine powder, add a creamy texture and a nutty flavor to soups that makes them rich and hearty. Plus, they’re packed with protein, so they’re perfect for making a filling meal.

Common Uses:

• Egusi Soup, Vegetable Stew

Also Read: Two Authentic Methods of Cooking Egusi Soup

 

3. Ground Crayfish

Ground crayfish is one of those secret ingredients that gives African soups that extra “oomph.” It’s packed with umami, that savory, mouthwatering taste, and adds a seafood flavor without overpowering the dish. A little goes a long way in soups like Ogbono and Bitter Leaf.

Common Uses:

• Ogbono Soup, Egusi Soup, Afang Soup, Bitter Leaf Soup

Also Read: The Importance of Iron-Rich Foods in your Pregnancy Diet

 

4. Stockfish (Dried Fish)

Stockfish, often dried cod or haddock, is a must in many African stews. Its intense salty flavor infuses the soup as it rehydrates during cooking. It’s especially great in soups like Banga or Bitter Leaf, where the fish complements the richness of the broth.

Common Uses:

• Banga Soup, Afang Soup, Bitter Leaf Soup

5. Goat Meat

Goat meat is a favorite in many African soups and stews because of its rich, gamey flavor. Whether slow-cooked in Pepper Soup or simmered in a pot of Banga, friend or roasted, goat meat brings a deep, savory taste that’s perfect for great meals.

Common Uses:

• Goat Meat Stew, Pepper Soup, Banga Soup

6. Maggi or Knorr Stock Cubes

Let’s be honest—no African kitchen is complete without Maggi or Knorr stock cubes. They’re an easy way to add flavor, making sure your soup or stew is rich and well-seasoned. Whether it’s Egusi, Ogbono, or a simple stew, these cubes are the backbone of many dishes.

Common Uses:

• Egusi Soup, Ogbono Soup, Pepper Soup

7. Scotch Bonnet Peppers

These tiny peppers pack a punch! Scotch bonnet peppers bring serious heat and a fruity undertone to African dishes. If you love the fiery kick of Pepper Soup or the spiciness in Groundnut Stew, Scotch bonnets are the secret behind that heat.

Common Uses:

• Pepper Soup, Fish Stew, Groundnut Stew

8. Ogbono Seeds (Wild Mango Seeds)

Ogbono seeds are what give Ogbono Soup its signature "slimy" texture. Ground into a powder, these seeds thicken the soup and add a mildly nutty flavor. If you’ve ever dipped eba or fufu into a bowl of Ogbono, you’ll know why this is an essential ingredient in an African home.

Common Uses:

• Ogbono Soup, Draw Soup

9. Vegetable Leaves

In African soups and stews, leafy greens are essential for both flavor and nutrition. Depending on the region, different types of leaves are used to bring texture, freshness, and unique flavors to the dish. Here are some common vegetable leaves:

• Ugu (Fluted Pumpkin Leaves): Used in soups like Egusi and Ogbono, known for their mild flavor.
• Waterleaf: Commonly used in Afang Soup for its slightly tangy taste and soft texture.
• Afang/Okazi Leaves: These fibrous leaves are popular in southeastern Nigerian dishes like Afang Soup.
• Bitter Leaf (Onugbu): Adds a slightly bitter taste to dishes like Bitter Leaf Soup, balancing rich ingredients like palm oil and meats.

Common Uses:

• Egusi Soup, Afang Soup, Ogbono Soup, Bitter Leaf Soup

10. Tomato Paste

Tomato paste is a key ingredient for building flavor in stews and soups. It provides a rich, tangy base for dishes like Fish Stew, pepper stew and Groundnut Stew. It also adds color and depth, giving the dish a well-rounded taste.

Common Uses:

• Fish Stew, Groundnut Stew, Jollof Rice, pepper stew

11. Vegetable Oil

While palm oil is popular, vegetable oil is also widely used in African cooking. It’s a lighter option for frying and sautéing vegetables or meats and works well in less deep dishes like Jollof Rice or lighter stews.

Common Uses:

• Jollof Rice, Stews, Frying meats and vegetables

12. Curry Powder

Curry powder, introduced to Africa through colonial influences, has become a key spice in many African stews. Its mix of spices brings warmth and complexity to dishes like Chicken Stew, Fish Stew, and Jollof Rice.

Common Uses:

• Chicken Stew, Fish Stew, Jollof Rice

13. Thyme

Thyme is an essential herb in many African kitchens, used for its earthy and slightly minty flavor. It’s a common ingredient in soups, stews, and sauces, adding a fragrant herbal note to dishes like Pepper Soup and Fish Stew.

Common Uses:

• Pepper Soup, Fish Stew, Goat Stew

14. Locust Beans (Iru or Ogiri)

Locust beans, known as Iru in Yoruba or Ogiri in Igbo, are fermented beans that add depth and a strong umami flavor to soups and stews. They are used in dishes like Ewedu Soup, Egusi, and Ogbono. They provide an earthy richness to soups.

Common Uses:

• Ogbono Soup, Egusi Soup, Ewedu Soup

15. Ground Pepper (Ata gigun)

Ground pepper, often a mix of dried chili peppers, is a key seasoning in African soups and stews. It adds heat and depth to dishes like Pepper Soup and Groundnut Stew, balancing the richness of palm oil and meats.

Common Uses:

• Pepper Soup, Egusi Soup, Fish Stew

Conclusion

Whatever soup or stew you’re making, having these essential ingredients on hand will help you recreate the authentic taste of home.

At My Sasun African Market, we’ve got everything you need to create these dishes, from stockfish to palm oil. So go ahead, stock up, and let the cooking begin! Your next delicious meal is just a pot away.

FAQs

Can I substitute palm oil with another oil?
While palm oil gives African soups a distinct flavor, you can substitute it with vegetable or coconut oil in a pinch. However, the flavor won’t be as rich or authentic.

 

What’s the best way to use stock cubes in soups?
Stock cubes should be dissolved in water or broth as the base of your soup. You can add them early in the cooking process to let the flavors blend with other ingredients.

 

Are Egusi and Ogbono interchangeable?
No, Egusi and Ogbono are two different ingredients with distinct flavors and textures. Egusi thickens soups, while Ogbono adds a slimy texture. They are not typically substituted for each other.

 

Can I make these soups vegetarian?
Yes! You can make vegetarian versions of these soups by substituting the meat with mushrooms, tofu, or extra vegetables. Use vegetable stock instead of meat-based broth.

 

Where can I find these ingredients?
You can find all of these ingredients at My Sasun African Market, either online or at our physical stores.

 

How long can I store these ingredients?
Ingredients like stockfish, ground crayfish, and locust beans can last for several months if stored in airtight containers in a cool, dry place. Fresh leaves and vegetables should be used within a week, or you can freeze them to extend their shelf life.

 

Can I use fresh tomatoes instead of tomato paste?
Yes, you can use fresh tomatoes, but you’ll need to cook them down longer to reduce the water content and concentrate the flavor. Tomato paste offers a more intense flavor and thicker consistency, which is why it's often preferred for stews.

 

What are some good side dishes to serve with African soups and stews?
Common side dishes include fufu, pounded yam, eba, starch, and garri. These starchy sides are perfect for dipping into soups and stews, helping to soak up all the rich, flavorful broth.

 

Are locust beans (iru) necessary for soups?While not mandatory, locust beans add a deep umami flavor to many traditional African soups, especially in Nigerian cuisine. If you’re looking for an authentic taste, they’re highly recommended.