How to make ogbono soup

Unlock your cooking skills and taste with our step-by-step guide on preparing the delightful and hearty Ogbono Soup. A cherished traditional dish, this article will take you through the ingredients, and essential techniques that make Ogbono Soup a true culinary masterpiece.

What is Ogbono?

Ogbono, also known as "Irvingia gabonensis," is a type of fruit that grows on certain trees native to Central and West Africa. The seeds of the ogbono fruit are commonly used in African cuisine to make a thick and hearty soup or stew. The seeds are rich in oils and protein, and when ground into a powder, they have a unique mucilaginous texture, similar to okra, which helps to thicken the soup.

Nigerian ogbono soup is made by cooking ogbono with vegetables, spices, and assorted meat.

The vegetable and beef broth is thickened with ground ogbono seeds, giving “draw soup” its distinctive sticky texture.

What is Ogbono Soup?

Nigerians love to eat this delicious soup called Ogbono. This draw soup is made from dried, powdered seeds. It has a distinct, dense, viscous, and sticky texture, similar to okra soup.

This well-known Nigerian soup is a filling dish with a variety of meat and fish in a delicate, delectable broth. It is renowned for its unique flavour and taste.

What does Ogbono Soup taste like?

The flavour of Ogbono soup is influenced by the ingredients used, including the ground ogbono seeds themselves and the various meats, vegetables, and spices that are added.

The mucilaginous, slimy texture of the ground ogbono seeds contributes to the overall mouthfeel of the soup. It creates a thick and slightly slimy consistency, which is often enjoyed by those who are familiar with and appreciate traditional African soups.

Why is Ogbono Soup Slimy?

Ogbono soup has a slimy texture due to the properties of the ground ogbono seeds themselves. The sliminess is a natural characteristic of these seeds, which contain mucilage, a type of thick, gluey substance that becomes viscous when combined with liquid. When ogbono seeds are ground into a powder and mixed with water or broth, the mucilage is released, causing the soup to thicken and develop a slimy consistency.

Selecting the right Ogbono seed and other ingredients

Selecting the right ogbono seeds and other ingredients is crucial to making a delicious and authentic ogbono soup.

Choose fresh, whole ogbono seeds if possible. They should have a uniform colour and be free from mould or discolouration.

Choose your preferred meat, such as beef, chicken, goat meat, or fish. Fresh, high-quality cuts are ideal.

Popular choices include spinach, bitter leaf, fluted pumpkin leaves, or other locally available leafy greens. Ensure the vegetables are fresh, vibrant in colour, and free from wilting or blemishes.

Use authentic palm oil for an authentic flavour. Look for palm oil that is red or orange in colour, as this indicates its natural state.

Health Benefits of Ogbono Soup

Ogbono soup, like many traditional dishes, contains a variety of ingredients that can offer potential health benefits. However, it's important to note that the specific health benefits can vary based on the ingredients used, portion sizes, and individual health conditions. Here are some potential health benefits of ogbono soup:

1. Nutrient-Rich Ingredients: Ogbono soup often includes a combination of meats, fish, vegetables, and spices, providing a range of essential nutrients such as protein, vitamins (like vitamin A and vitamin C), minerals (like iron and calcium), and dietary fibre.
2. Digestive Health: The mucilaginous texture of ogbono seeds can contribute to improved digestion. The soluble fibre in ogbono can help promote a healthy gut environment and support regular bowel movements.
3. Satiety and Weight Management: The combination of protein, fibre, and healthy fats from ingredients like meat, fish, and palm oil can contribute to a feeling of fullness and satisfaction, potentially aiding in weight management and portion control.
4. Heart Health: Some components of ogbono soup, such as vegetables, fish, and healthy fats from palm oil, can contribute to heart health by providing omega-3 fatty acids, antioxidants, and monounsaturated fats.
5. Bone Health: Certain ingredients in ogbono soup, including meats and fish, are good sources of minerals like calcium and phosphorus, which are important for maintaining strong bones.
6. Immune Support: Ogbono soup can contain ingredients rich in vitamins and minerals that support immune function, helping the body fight off infections and illnesses.
7. Nutritional Diversity: Preparing ogbono soup with a variety of ingredients ensures a diverse nutrient intake, which is essential for overall health and well-being.
8. Cultural and Social Benefits: Sharing meals like ogbono soup with family and friends can provide social and emotional benefits, contributing to overall well-being.
9. Anti-Inflammatory Properties: Some of the ingredients used in ogbono soup, such as certain spices and herbs, may have potential anti-inflammatory properties.

Ogbono Soup Ingredients

• 2/3 cup (115 g) ground ogbono (African Mango Seeds)
• 1 cup (240 ml) red palm oil
• 8 1/2 cups (2 liters) water
• 2 teaspoons (11 g) salt
• 4 stock cubes
• Chopped Onion (optional)
• 1 1/2 teaspoons (3 g) dried red bell pepper, ground
• 5 tablespoons (40 g) ground crayfish
• 1/2 pound to 1 pound (226 to 453 g) cooked meat or fish
• 1 cup (225 grams) chopped ugu or bitter leaves,

How to cook Ogbono soup

Start by preparing the meat

Wash and season the meat with onions, salt, and other preferred seasonings. You can boil or fry the meat until it's cooked and set it aside. You need to be careful when boiling the meat to ensure it doesn't become overcooked.

Prepare the ogbono

In a dry pot, lightly toast the ground ogbono seeds for a few minutes. This helps to enhance the flavour of the soup. Be careful not to burn the seeds.

Make the base

Warm palm oil in a separate pot, add chopped onions and peppers, and sauté until the onions are translucent. You can also add ground crayfish and other spices at this stage.

Add ogbono and water/stock

Gradually add the toasted ogbono to the pot while stirring continuously to prevent lumps from forming. Add water or meat stock gradually, continuing to stir, until you achieve your desired soup thickness.

Add meat and fish

Add the cooked meat and fish to the pot and let them simmer in the soup, allowing the flavours to meld.

Add vegetables

Finally, add the chopped vegetables to the soup. Spinach, bitter leaf, or other greens are commonly used. Cook until the vegetables are tender.

Adjust seasoning

Taste the soup and adjust the seasoning with salt, pepper, and other spices as needed.

Serve Ogbono soup

Ogbono soup is typically served with a side dish like rice, fufu (a starchy side), or pounded yam. It's a hearty and flavorful dish enjoyed in many West African households.

What can I eat Ogbono soup with?

Ogbono soup is traditionally served with a variety of starchy accompaniments that complement its rich and flavorful taste. These accompaniments help balance the texture of the soup and provide a satisfying meal. Here are some common options for what you can eat ogbono soup with:

• Fufu
• Pounded Yam
• Eba (Garri)
• Semolina
• Amala

Tips for making the perfect Ogbono soup recipe

• The longer it sits, the thicker the ogbono soup becomes. If the soup is not consumed right away, thin it up by adding more meat stock or a little water and simmering it for two to three minutes before serving.

• To avoid overcooking the Ugwu leaves (spinach), stir it in just before serving.

• If you want to get a well-balanced flavour, avoid over-seasoning the stock or adding too much seasoning.

• Ogbono soup will lose its thickness if the pot is covered during cooking.

• Okra can be used to make ogbono soup.

• Ogbono soup tends to burn. To avoid this, cook on low to medium heat while stirring frequently.

Frequently Asked Questions (FAQ)

Can I make Ogbono soup without palm oil?

Yes, you can cook ogbono soup without palm oil if you prefer to avoid it or if you don't have it on hand. While palm oil is a traditional ingredient in ogbono soup and adds a distinct flavour and colour, you can still create a delicious and flavorful soup using alternative cooking oils.

What Causes Ogbono Soup Not to Draw?

The freshness and quality of the ogbono seeds can affect their ability to thicken the soup. If the ogbono seeds are not fresh or have been stored for a long time, they might lose some of their thickening properties.

When toasting the ogbono seeds, be careful not to over-toast or burn them. Over-toasting can degrade the natural mucilage and affect its ability to thicken the draw soup.

The amount of liquid (water or broth) you add to the soup can affect its thickness. Adding too much liquid relative to the ground ogbono seeds can result in a watery consistency.

Is Ogbono Soup healthy?

Ogbono soup is not only nutritional but also beneficial. Potassium, magnesium, calcium, iron, protein, amino acids, and fibre are all abundant in its seeds. It transforms into a nutritious powerhouse soup when leafy greens are added.

Patience is a key ingredient in achieving the perfect consistency when cooking Ogbono soup by meticulously following the steps in this article you're guaranteed to cook Ogbono soup perfectly and as the fragrant aroma fills the air and the pot simmers with anticipation, you undoubtedly can't help but appreciate the generations of tradition and love that have gone into perfecting this timeless West African dish.

If you're looking for a place to get quality Ogbono seeds and other African groceries why not try our African Grocery Store?