Mbanga Soup Crimean Tatar Style

Ingredients

In this Crimean Tatar adaptation of Mbanga Soup, we incorporate the unique flavors and ingredients of Crimean Tatar cuisine. While the original Cameroonian Mbanga Soup uses palm fruit extract as a base, we substitute it with a combination of tomatoes and bell peppers to achieve a similar depth of flavor. Additionally, we incorporate Crimean Tatar spices such as cumin and coriander to enhance the taste profile and create a fusion of flavors. We alse have the original recipe for Mbanga Soup, so you can check it out.

• 500g (1.1 lb) lamb or beef, cubed 500g (1.1 lb) lamb or beef, cubed
• 2 tablespoons vegetable oil 2 tablespoons vegetable oil
• 1 onion, finely chopped 1 onion, finely chopped
• 2 bell peppers, diced 2 bell peppers, diced
• 4 tomatoes, diced 4 tomatoes, diced
• 3 cloves of garlic, minced 3 cloves of garlic, minced
• 1 teaspoon ground cumin 1 teaspoon ground cumin
• 1 teaspoon ground coriander 1 teaspoon ground coriander
• 1 teaspoon paprika 1 teaspoon paprika
• 1 teaspoon salt 1 teaspoon salt
• 1/2 teaspoon black pepper 1/2 teaspoon black pepper
• 1 liter (4 cups) beef or vegetable broth 1 liter (4 cups) beef or vegetable broth
• Fresh parsley, for garnish Fresh parsley, for garnish

Nutrition

• Calories (kcal / KJ): 350 kcal / 1465 KJ
• Fat (total, saturated): 20g, 7g
• Carbohydrates (total, sugars): 10g, 5g
• Protein: 30g
• Fiber: 3g
• Salt: 2g

Preparation

1. 1.
   Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and sauté until translucent.
2. 2.
   Add the cubed lamb or beef to the pot and cook until browned on all sides.
3. 3.
   Stir in the diced bell peppers, tomatoes, and minced garlic. Cook for 5 minutes, until the vegetables begin to soften.
4. 4.
   Add the ground cumin, ground coriander, paprika, salt, and black pepper to the pot. Stir well to coat the meat and vegetables with the spices.
5. 5.
   Pour in the beef or vegetable broth and bring the soup to a boil. Reduce the heat to low, cover the pot, and simmer for 1 to 1.5 hours, until the meat is tender.
6. 6.
   Once the meat is tender, taste the soup and adjust the seasoning if needed.
7. 7.
   Serve the Crimean Tatar Mbanga Soup hot, garnished with fresh parsley.

Treat your ingredients with care...

• Lamb or beef — For a more tender and flavorful soup, choose cuts of meat that are suitable for slow cooking, such as shoulder or stewing cuts.
• Ground cumin and coriander — To enhance the aroma and flavor of these spices, lightly toast them in a dry pan before adding them to the soup.

Tips & Tricks

• For a spicier version, add a pinch of cayenne pepper or chili flakes.
• Serve the Mbanga Soup with traditional Crimean Tatar bread, such as çibörek or simit.
• If you prefer a thicker soup, you can blend a portion of the cooked vegetables before adding them back to the pot.

Serving advice

Serve the Crimean Tatar Mbanga Soup as a main course, accompanied by a side of crusty bread. It is best enjoyed hot, allowing the flavors to meld together.

Presentation advice

Garnish the Mbanga Soup with a sprinkle of fresh parsley to add a pop of color. Serve it in individual bowls, allowing the vibrant red broth and tender meat to take center stage.