Introduction📢
Ogbono Soup is one of the most beloved traditional Nigerian soups, cherished for its rich, earthy flavour and unique “draw” texture that makes every swallow irresistible. This soup is prepared using ground ogbono seeds (wild African bush mango seeds) and cooked with assorted meats, fish, stockfish, and vegetables. Whether served with pounded yam, fufu, semovita, or eba, Ogbono Soup is a heartwarming dish that embodies Nigerian culinary heritage.
In this article, we’ll cover how to make delicious Ogbono Soup, the ingredients you’ll need, step-by-step instructions, nutritional information, equipment, cooking tips, FAQs, and more.
Table of Contents
What is Ogbono Soup?🌿
Ogbono Soup is a traditional Nigerian soup made from ground ogbono seeds, also called wild African bush mango seeds (Irvingia gabonensis). When cooked, these seeds release a slimy consistency that gives the soup its signature “draw” texture, similar to okra soup.
Ogbono Soup is popular among many ethnic groups in Nigeria, including the Igbo, Yoruba, and Edo. It is often prepared with assorted meats, fish, stockfish, crayfish, and vegetables like ugu (pumpkin leaves) or spinach. It is usually eaten with swallows such as pounded yam, eba, fufu, or semovita.
This dish is not only filling but also highly nutritious, rich in proteins, healthy fats, and fiber, making it a wholesome meal for families.
Ingredients for Ogbono Soup (Serves 6)🥩
Below are the ingredients needed to cook delicious fried ogbono soup.
- 1 cup ground ogbono seeds
- 1 kg assorted meats (goat meat, beef, or chicken). Some people prefer pomo, cow intestines and tripe (shaki).
- Animal Protein Stock
- 1 cup stockfish & dried fish (washed and deboned)
- 2 cooking spoons palm oil
- 2 tbsp ground crayfish
- 2 seasoning cubes
- 1 tbsp ground pepper (scotch bonnet or chilli pepper)
- 1 bunch ugu (pumpkin leaves) or spinach (optional)
- Salt to taste
- 6 cups meat stock (or water)
- Ogiri/iru (locust beans): (Ogiri in Igbo or Iru in Yoruba) is added to the soup for traditional flavour. Add to taste. (optional)
Equipment Needed🥘
- Large cooking pot
- Wooden spoon
- Blender or dry mill (for grinding ogbono seeds)
- Kitchen knife
- Chopping board
- Measuring spoons & cups
Step-by-Step Guide on How to Make Delicious Ogbono Soup📝
Step 1: Prepare Your Proteins
- Wash and season assorted meats with salt, seasoning cubes, and onions.
- Cook until tender and set aside, preserving the stock.
Step 2: Fry the Ogbono Seeds
- Heat palm oil in a pot (do not bleach).
- Add the ground ogbono and stir gently until it dissolves into the oil.
Step 3: Add Stock and Proteins
- Pour in the reserved meat stock gradually while stirring to avoid lumps.
- Add the cooked meats, stockfish, and crayfish.
Step 4: Season and Simmer
- Add pepper, seasoning cubes, and salt.
- Cover and let it simmer for 10–15 minutes until it thickens and starts to draw.
Step 5: Add Vegetables (Optional)
- Stir in ugu or spinach.
- Allow to cook for another 3 minutes.
Serve hot with pounded yam, fufu, eba, or semovita. 😋
Ogbono Soup served with Eba
Tips for the Perfect Ogbono Soup💡
- Do not overheat palm oil to avoid burning the ogbono.
- Add vegetables at the end to retain their nutrients and fresh colour.
- For a thicker soup, add more ground ogbono.
- Mix ogbono with crayfish powder before frying for a richer flavour.
Ogbono Soup Recipe
Ogbono Soup
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
Nutritional Information (Approximate per Serving)🥗
One cup of Ogbono soup is around 235.8 grams and contains approximately;
- Calories: 330.2 kcal
- Protein: 9.4g
- Fat: 23.6g
- Carbohydrates: 14.2g
- Fiber: 4g
- Vitamin A: 20%
- Iron: 15%
(Source: Nutrition Value↗)
Health Benefits of Ogbono Soup
- Weight Management: The high fiber↗ content can promote a feeling of fullness, which may help in weight control by reducing overall caloric intake.
- Digestive Health: Fiber aids digestion and can prevent constipation, promoting overall gastrointestinal health.
- Heart Health: The healthy fats and fiber can contribute to better heart health by lowering cholesterol levels and improving overall cardiovascular function.
- Blood Sugar Regulation: Ogbono may help stabilize blood sugar levels, making it a suitable option for those managing diabetes.
- Anti-inflammatory Properties: The antioxidant present in Ogbono can help reduce inflammation in the body, potentially lowering the risk of chronic diseases.
- Supports Immune Function: The nutrients in Ogbono can boost the immune system, helping to ward off infections.
Incorporating Ogbono soup into your diet not only provides a delicious meal but also offers numerous health benefits that contribute to overall well-being.
If you enjoyed reading this article, you might also like to check out the following Nigerian recipes.
Frequently Asked Questions (FAQs)🙋🏽
Q1: Why is my Ogbono Soup not drawing?
👉A: It could be due to low-quality or old ogbono seeds. Always buy from a trusted market source.
Q2: Can I make the soup without vegetables?
👉A: Yes! Ogbono Soup can be made plain, without vegetables, and still taste amazing.
Q3: What’s the best swallow for the soup?
👉A: It pairs beautifully with pounded yam, but eba, fufu, and semovita are also popular.
If you enjoyed reading this article, you might also like to check out the following Nigerian recipes.
How to make egusi soup (boiled method)
How to make bitterleaf soup
How to make okra soup (ofe okwuru)
How to make fisherman’s soup
How to make ofe Owerri soup
How to make oha soup (ofe oha)
How to make seafood okra
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