Ogbono Seed to Ogbono Soup
Ogbono, also known as Irvingia gabonensis, is a fruit that thrives in the tropical climate of West Africa. Its oval-shaped and woody shell houses a yellowish pulp rich in oil, giving it a unique flavour that is nutty and slightly sweet. This fruit is commonly used in traditional African cuisine, particularly in Nigeria and Cameroon, where it is utilised to make a thick, dense soup. The soup, known as Ogbono soup, is a popular dish in Nigeria and is typically served with pounded yam or fufu. The soup’s thickness comes from the ogbono pulp, which adds a rich, smooth texture. The seeds are also edible and can be roasted or ground into a powder.
Besides its culinary uses, ogbono is also believed to have potential health benefits. It has been used in traditional medicine for its anti-inflammatory properties and is thought to help lower cholesterol levels. While more research is needed to understand its medicinal properties fully, ogbono remains a versatile fruit that adds a distinct flavour and texture to African cuisine.
Ogbono Soup
Ogbono soup is a well-known dish in West Africa. It is made from ground ogbono seeds, palm oil, and other ingredients such as meat or fish. The soup has a slimy texture and a nutty flavour and is usually served with fufu or other starchy foods. Ogbono soup is a rich source of protein, fibre, and essential vitamins and minerals, making it a nutritious meal. It is enjoyed as a main course in many parts of West Africa.
List of Ingredients for Cooking Ogbono Soup.
Below are the ingredients needed to cook delicious fried ogbono soup.
- Ground ogbono: Ground Ogbono is a powdered seed derived from the wild African bush mango tree.
- Animal Protein: The choice of animal protein depends on individual preference. Beef, goat meat, chicken, turkey, and others are available. Some people prefer cow intestines and tripes.
- Palm oil: Palm oil is a ubiquitous and vital ingredient in Nigerian cuisine. One would be hard-pressed to find a local dish not prepared without palm oil. Its robust flavour and deep red hue make it a staple in preparing many traditional dishes, like the famous okra soup. However, as with all things, personal preferences vary, and some individuals opt for okra soup that is prepared without this fiery red oil.
- Vegetable: The choice of vegetables for Ogbono soup depends on personal preference. The most commonly used vegetable is pumpkin leaf (Ugu), while some opt for spinach. Other green vegetables, such as Bitterleaf, kale, and amaranth, can also be used.
- Animal Protein Stock: Stock, also called bone broth, is a savoury liquid that serves as a foundation for numerous dishes. It is made by simmering animal bones, meat, seafood, or vegetables in water or wine, adding aromatic ingredients to enhance the taste. In this particular instance, we are referring to the liquid that results from steaming the animal protein used to prepare Ogbono Soup.
- Dry fish: It is essential to soak the dry fish in hot water to make it soft and debone. The amount of time required for soaking depends on the strength of the fish.
- Pomo: Pomo, a delicacy popular in West Africa, is meat from the cow’s skin or hide. The skin is thoroughly cleaned, boiled, and then sliced into pieces for consumption. It is a vital ingredient in soups and stews, and its unique texture and flavour add a distinct taste to various dishes. Due to its high protein content, pomo is a favourite among many health-conscious people.
- Seasoning: Seasonings are usually added near the end of the cooking period. The most common seasonings are salt, stock cubes, pepper, and acids (such as lemon juice). Please add to the taste and not use it in access, especially the salt.
- Crayfish: This sun-dried shrimp is a crucial ingredient in almost all Nigerian dishes, adding a delicious flavour to every meal. It’s an essential ingredient of okra soup, ensuring every bite is packed with flavour for the best-tasting soup, including crayfish (sun-dried shrimp) in your recipe.
- Ogiri/iru (locust beans): (Ogiri in Igbo or Iru in Yoruba) is added to the soup for traditional flavour. Add to taste.
Ogbono Soup Recipe
Ingredients
- 1 Cup ground ogbono
- 1.5 lb Animal Protein
- 1 Dry Fish
- stockfish (handy)
- 3 Cooking Spoon of Palm Oil
- Vegetable use any of your choice
- Stock
- 3 scotch bonnet
- Boiled and cleaned pomo
- 3 tbsp Crafish
- 1 tbs9 iru locust beans
- 3 spoons of crayfish
- Salt to taste
- 2 tbsp Cameroon pepper
- stock cubes
Instructions
Cooking Instruction
- Wash the animal protein, kpomo, and stockfish (okporoko). Season and cook until they are soft. Remove fish to avoid overcooking. Add blended crayfish, pepper, and okpeye.
- Pour a generous amount of palm oil into a separate cooking pot and add the ogbono seeds. Then, briskly stir the mixture using a wooden spoon or other preferred stirring utensil until the ogbono is completely melted and evenly combined with the palm oil. This step is crucial to prevent the ogbono from forming lumps when it is finally cooked.
- Chop the vegetables and set aside.
- Add melted ogbono to the prepared stock or pour the stock into the melted ogbono and allow it to boil to determine if the soup is thick enough. If it's not, you will have to melt extra ogbono.
- After 5 minutes, add enough water to the pot to cover the ingredients. Stir well to combine and bring the soup to a boil. Reduce the heat to low and let it simmer for about 15 minutes or until the ogbono seeds have thickened the soup.
- Once the soup has thickened, add the chopped vegetables, ground crayfish, dry pepper, and salt to taste. Stir well to combine and let it simmer for another 5 minutes or until the vegetables are cooked to your liking.
- Pour the soup into a cool bowl to preserve the freshness of the vegetable.
- Serve the ogbono soup hot with your choice of swallow (such as fufu or pounded yam) or rice.
Notes
If you enjoyed reading this article, you might also like to check out the following Nigeria recipes.
How to make egusi soup (boiled method)
How to make bitterleaf soup (ofe onubu).
How to make okra soup (ofe okwuru)
How to make fisherman’s soup
How to make seafood okra soup
How to make oha soup (ofe oha)
How to make Owerri soup (ofe Owerri)
