How to Make Ogbono Soup: A Delicious Nigerian Dish

Ogbono soup is a popular Nigerian dish that is made with Ogbono seeds, also known as wild mango seeds or bush mango seeds. Ogbono seeds have a nutty flavor and a slimy texture when cooked, which gives the soup a thick and stretchy consistency. Ogbono soup is also known as draw soup because of its ability to "draw" or stretch when eaten with fufu, a staple food in many African countries.

Ogbono soup is rich in protein, fiber, vitamins, and minerals, and can be enjoyed with various meats, fish, and vegetables. It is easy to prepare and can be customized to your taste and preference. In this article, we will show you how to make Ogbono soup with spinach, beef, stockfish, smoked turkey, and periwinkle. You can also use other leafy greens like kale, collard greens, or Ugu (pumpkin leaves), and other meats like tripe, cow feet, or Shaki.

Ingredients for Ogbono Soup

To make Ogbono soup for 8 servings, you will need the following ingredients:

• 1 cup of Ogbono seeds
• 1 pound of beef
• 12 ounces of smoked turkey
• 8 ounces of stockfish
• ¾ cup of palm oil
• 2 cups of meat stock
• 2 cups of water
• 1 cup of spinach (chopped)
• ¾ cup of periwinkle
• 1 cup of onions (chopped)
• 1 tablespoon of bouillon powder or 2 Maggi stock cubes
• 1 tablespoon of ground crayfish
• 1 tablespoon of cayenne pepper or red chili flakes
• Salt to taste

Steps to Make Ogbono Soup

Follow these steps to make Ogbono soup:

1. Rinse the beef, smoked turkey, and stockfish and cut them into bite-sized pieces. Season with salt and half of the bouillon powder or one Maggi cube and cook in a pot with water until tender. Reserve the meat stock for later use.
2. Grind the Ogbono seeds into a fine powder using a blender or a mortar and pestle. You can also buy pre-ground Ogbono seeds from African stores or online.
3. Heat the palm oil in a saucepan over medium heat until it melts. Add half of the chopped onions and fry for about 5 minutes, stirring occasionally.
4. Add the ground Ogbono seeds and stir well to dissolve them in the oil. Cook for about 10 minutes on low heat, stirring frequently to prevent burning.
5. Transfer the Ogbono mixture to a large pot and add the meat stock and water. Bring to a boil and then reduce the heat and simmer for about 15 minutes, stirring occasionally.
6. Add the cooked meats, fish, periwinkle, crayfish, cayenne pepper, or chili flakes, and the remaining bouillon powder or Maggi cube. Season with salt to taste and simmer for another 10 minutes.
7. Add the spinach or your choice of leafy greens and stir well to incorporate them into the soup. Cook for another 5 minutes or until the greens are wilted.
8. Turn off the heat and serve your Ogbono soup hot with fufu, eba, pounded yam, amala, or any other swallow of your choice.

Tips and Variations for Ogbono Soup

Here are some tips and variations for making Ogbono soup:

• You can add other vegetables like okra, bitter leaf, or uziza leaf to your Ogbono soup for extra flavor and texture.
• You can also add fresh or dried fish like catfish, mackerel, or tilapia to your Ogbono soup for more protein and omega-3 fatty acids.
• You can reduce the amount of palm oil if you want a lighter Ogbono soup. You can also substitute it with vegetable oil or butter if you prefer.
• You can adjust the thickness of your Ogbono soup by adding more or less water or stock. You can also add more Ogbono seeds if you want a thicker and slimier soup.
• You can store leftover Ogbono soup in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months. Reheat it on the stove or in the microwave before serving.

Benefits of Ogbono Soup

Ogbono soup is not only delicious but also nutritious and beneficial for your health. Here are some of the benefits of Ogbono soup:

• It is low in cholesterol and helps to lower blood pressure and prevent cardiovascular diseases. Ogbono seeds contain healthy fats that can reduce the levels of bad cholesterol (LDL) and increase the levels of good cholesterol (HDL) in your blood.
• It supports weight loss and prevents obesity. Ogbono seeds are rich in fiber, which can help you feel full for longer and reduce your appetite. They also contain a compound called irvingia gabonensis, which can inhibit the production of fat cells and increase the breakdown of fat tissue.
• It is a good source of protein and amino acids. Ogbono seeds provide about 15 grams of protein per 100 grams, which is comparable to eggs or meat. They also contain essential amino acids that your body cannot produce on its own, such as leucine, isoleucine, and valine.
• It can boost your mood and mental health. Ogbono seeds contain tryptophan, an amino acid that is a precursor of serotonin, a neurotransmitter that regulates mood, sleep, and appetite. Eating Ogbono soup can help you feel happier and more relaxed.
• It is low in sugar and helps to regulate blood sugar levels. Ogbono seeds have a low glycemic index, which means they do not cause a rapid spike in blood sugar levels after eating. They can also improve insulin sensitivity and glucose metabolism, which can prevent or manage diabetes.
• It is rich in vitamins and minerals that support your immune system and overall health. Ogbono seeds contain vitamin C, vitamin B complex, iron, calcium, potassium, zinc, and antioxidants that can help fight infections, inflammation, and oxidative stress.

Conclusion

Ogbono soup is a delicious Nigerian dish that you can enjoy with various accompaniments. It is easy to make and can be customized to your taste and preference. It is also nutritious and beneficial for your health, as it is low in cholesterol, high in protein, rich in fiber and antioxidants, and can help you lose weight, lower blood pressure, improve mood, regulate blood sugar levels and boost your immune system. Try making Ogbono soup today and enjoy its amazing taste and benefits!