A Deliciously Tasty Ogbono Soup Recipe
If you’re a fan of thick, hearty soups that are layered with flavor, we think you’ll enjoy ogbono soup. The dish originated in Nigeria, where the ogbono fruit grows. This delicious fruit is also called African mango or wild mango. While the meat of the fruit is wonderful, it’s actually the seeds that are used in the soups. They are full of healthy fats and protein.
The seeds are typically ground down and made into a paste. Then spices and the meat of your choice are added along with smoked fish. The result is a thick and hearty soup that you’ll either love or hate. We can’t withhold the fact that this soup is not for everyone. It has a pungent aromatic aroma that some people do not care for.
Additionally, when water or stock mixes with the seeds they become slimy, similar to okra. So if you aren’t a fan of okra, this might not be the dish for you. However, if you like a thick soup that is undoubtedly delicious and filled with nutrients, we do believe you’ll fall in love with our version of ogbono soup.
A Deliciously Tasty Ogbono Soup Recipe
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Serves: 6
Ingredients
- 1 cup of ground ogbono
- 1 cup of spinach
- 1 pound of roasted meat of your choice
- 1 cup of palm oil
- 1 dry, smoked fish of your choice
- 3 cups of beef stock
- 3 scotch bonnets
- 3 tablespoons of dried, ground crayfish
- boiled pomo
- 1/2 tablespoon of salt
- 1 tablespoon of locust beans
- 2 tablespoons of Cameroon pepper
- 2 stock cubes
Instructions
1. In a stockpot, mix the palm oil and ogbono to form a smooth paste.
2. Add the stock and let it simmer. Boil until it begins to draw.
3. Add the roasted meat, pomo, and dried fish. Season with the spices and crayfish powder. Boil for 15 minutes. Stirring occasionally.
5. Garnish with chopped spinach and cook for 2 more minutes.
Nutritional Information
- Calories: 224
- carbohydrates: 9.4 grams
- protein; 20 grams
- sugar: 1.9 grams
- fat: 11 grams
- sodium: 479 milligrams
- potassium: 494 milligrams
Tips
1. The soup thickens as it sits. Either serve right away or add some water if you want it thinner.
2. Add some red pepper flakes for some kick.
3. Feel free to use any leafy greens instead of kale or collards.
4. Don’t over season, as it can alter the base flavor of the soup.
5. You can use pre-ground ogbomo, but freshly ground has a better taste. You can use a mortar and pestle or a coffee grinder.
Where Can You Buy Ogbono?
Ogbono is readily available at grocery stores and farmer’s markets in Africa and England. So, if you have relatives in either country, they can send the seeds or powder to you. You may be able to find it in ethnic markets. Amazon and other online retailers.
Does Ogbono Powder Go Bad?
Ogbono powder will stay in an airtight container for up to a year, as long as it’s stored in a cool, dry place. If you live in a hot, humid area, it’s suggested you refrigerate the powder.
What Can You Serve With Ogbono Soup?
There’s a multitude of sides and entrees you can serve with your ogbono soup recipe. They range from traditional African dishes to some American favorites. They include:
- sweet plantain
- Jollof rice and beans
- pounded yams (can be mixed in with the soup)
- rice
- puff puff (similar to meatballs)
- sauteed veggies
- okra
- plantain chips
- fufu (cassava balls)
- hummus (mashed chickpeas)
- creamy polenta
- cous cous
- grilled corn
- fetir meshaltet (a flaky, layered pastry filled with a variety of fruit)
- sweet potato fries
- mashed potatoes
What Are Some Other Delicious African Soups?
If you enjoy Ogbono soup, Africa offers a huge selection of delicious and uniquely flavored soups. Most are not only totally tasty, but are healthy and easy to make. They are made with a variety of meats like beef, lamb, goat, and chicken, as well as vegetables, fruits, and nuts. Some continental favorites include:
- jute leaves soup
- egusi soup (the most popular in Africa)
- okra soup
- spinach soup
- pepper soup
- catfish soup
- bangka soup
- bessas soup
- chorba frik
- palm nut soup
- yellow soup
- ego-riro soup
- harira soup
What Are Some Other Uses For Ogbono?
The ogbono fruit is a delectable food, but it also has many other uses as well. Some other uses are:
1. Dye
The fruit pulp is used to make black dyes for fabrics.
2. Cosmetics
The seeds and pulp are used to make certain cosmetics, as well as toiletries like soap and lotion that help to relieve dry skin and oiliness.
3. Treatment For Diabetes
The seeds from the fruit are used to lower fasting blood sugar levels.
4. Animal Feed
The fruit is so plentiful and healthy that the excess fruit and seeds are used to make animal feed for livestock such as goats, sheep, and cows.
Does Ogbono Soup Have Any Health Benefits?
This ogbono soup recipe is full of healthy nutrients and goodness. Some of them include riboflavin, calcium, iron, calcium, potassium, and vitamins C, B, and D.
Research has shown that ogbono soup can help raise good cholesterol (due to the level of healthy fats in the seeds). It also helps promote weight loss, reduces inflammation, helps to control diabetes, regulates blood pressure, and promotes heart health. It’s also the perfect soup if you’re on a keto or low- carb diet.
A Forbidden Fruit?
Though Ogbono soup is beloved in most of Nigeria, there is a small community on the river Niger where, if caught preparing or consuming the popular soup, it can have dire consequences. You could be shamed by the community and even thrown out of your home.
As legend has it, a powerful river goddess was at a celebration where she ate ogbono soup. The soup spilled on her white ceremonial dress, and people made some comments. So she ran into the forest, where she burned the dress and put a curse on anyone that would ever make, eat, or sell the soup again.
To this day, you cannot find the soup in any restaurant or market in the village. Though it’s rumored that there are ways to get it.
