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African Walnut Porridge

Also known as African Walnut Porridge (Ukpa Health Bowl)

African Walnut Porridge celebrates Tetracarpidium conophorum — the African walnut known as ukpa in Igbo and asala in Yoruba — one of the most nutritionally and medicinally significant nuts in the Nigerian food pharmacopoeia. African walnuts contain exceptionally high levels of omega-3 fatty acids, protein, zinc, magnesium, selenium and ellagic acid — an antioxidant compound with documented anti-cancer, anti-inflammatory and cardiovascular-protective properties.

African Walnut Porridge, Nigerian cooking

Ingredients

  • 3 big cups of African walnuts (ukpa / asala), soaked overnight to reduce bitterness
  • 1 big onion, sliced
  • 2 cooking spoons of palm oil
  • 2 big handfuls of ground dried crayfish
  • 2 Atarodo (hot chilli peppers), blended
  • 1 tablespoon of iru (fermented locust beans) — enhances the therapeutic complex flavour
  • 2 seasoning cubes (Knorr), crushed
  • Salt to taste
  • 3 glasses of water
  • A big handful of fresh scent leaves, torn

Method

  1. 01

    Boiling the African Walnuts. After soaking overnight, drain the walnuts. Boil in fresh water for 25 to 30 minutes until completely soft throughout — test by pressing the flesh; it should be very soft with no hard centre. Drain. Peel off the dark outer skin if present — the flesh inside should be pale and soft.

  2. 02

    Frying the Therapeutic Base. Heat palm oil in a wide pot. Add iru and fry 2 minutes. Add sliced onion and fry 2 minutes. Add blended Atarodo. Fry for 8 minutes until well-cooked.

  3. 03

    Crushing the Walnuts. Roughly mash or crush the boiled walnut flesh — leave it slightly chunky rather than completely smooth, to preserve some of the characteristic texture.

  4. 04

    Building the Porridge. Add the mashed walnut flesh to the fried base. Add ground crayfish, seasoning cubes and salt. Add 3 glasses of water. Stir well. Cook on medium heat for 15 minutes, stirring regularly, until the walnuts are fully incorporated and the porridge is thick and well-seasoned.

  5. 05

    Finishing. Add torn scent leaves. Taste and adjust all seasonings. Serve hot in deep bowls.

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