Ogbono soup benefits, ingredients and step-by-step recipe
They use Ogbono for weight loss, high cholesterol, and diabetes, according to WebMD.
However, it is essential to note that no solid scientific evidence supports these uses.
Ogbono seeds might lower cholesterol because they have high fibre content. The fibre increases the removal of cholesterol from the body. In terms of content, the African mango seed is rich in Vitamin C, potassium, magnesium, calcium, iron, protein, amino acids, fibre and fat.
Taking Ogbono with diabetes medications might cause your blood sugar to go too low.
Ogbono in English and other scientific names
Although the most famous English name for Ogbono is Wild Mango and Dikka, here are twelve other names for Ogbono
Ingredients for Ogbono (Draw) Soup
Here are some ingredients needed to make the most delicious draw soup:
Assorted meat (Goat meat, chicken, or beef)
Fish (Stock fish aka Okporoko/panla and Dry fish)
Ogbono seed (Ground ogbono or pounded Ogbono)
Salt to taste
Uziza seed/ Uziza leave
Optional ingredients you can put in Ogbono soup
If you can afford assorted proteins, it is fine… You can pick one meat or use dry fish!!!
Step-by-step on how to cook ogbono soup
Place all your main protein into a pot and place it on low heat
Add palm a little palm oil, seasoning, pepper and salt to taste
Stir and bring to a simmer
Add two cups of water and
Build until your proteins are properly cooked
Wash dry fish generously with hot water and salt
Gently slit dry fish in half and carefully pick out the bones
To prevent lumps of Ogbono in the soup, I love to pick out all the meat and fish in the soup and set them aside. Picking this out gives you a clear stock to sprinkle ground ogbono. this method also prevents the meat and fish from melting in the Ogbono.
Check this out for how to dissolve the ogbono
Not that it is important not to cover the pot because it causes the soup to lose its viscosity. As we put in typical Nigerian terms, “the soup will cut.”
you can tell that the soup is cooked when it thickens and foams at the side
Once it is cooked, you can add the chopped vegetables.
Once the cooked Ogbono simmers for a minute or two with the veggies, this is where I love to add my meat and fish back into the pot of soup.
Switch from high to low heat and allow everything to simmer for a minute on the low heat
the ogbono soup is ready to be served with any Fufu of your choice
take the soup off the heat and set aside, leaving it totally open or slightly covered.
How to melt Ogbono seeds
This step might be an unnecessary detour for those who can ensure that they do not throw lumps of Ogbono into the pot.
What to Serve With Ogbono Soup
Personally, I prefer my ogbono soup with one or two wraps of pounded yam or Semovita. There is a long list of swallows (fufu) you can enjoy with your draw soup.
Here is a list of Fufu you can enjoy with ogbono soup. I am listing this based on my preference, from the perfect to the least perfect. These are:
Please, leave a comment below with your favourite Fufu to pair with the ogbono soup.
Cooking Ogbono soup with vegetable
There are a few vegetables you can add to your ogbono soup to add extra flavour and zest to your draw soup. some of these vegetables are:
Ugu (pumpkin leaves)
West African Black Pepper or Ashanti pepper leaves (Uziza in Igbo and Ata iyere in Yoruba)
If you choose to include any of these veggies in your soup, know that it is the last thing that goes into the soup. Vegetables do not need to be overcooked.3
Sometimes we use okra with Ogbono to make our draw soup extra thick. Depending on the ratio of Okra to Ogbono, the soup can either be Okra soup with a little Ogbono for extra thickness. You can also have more Ogbono and a sprinkle of okra for a little enhancement.
Uziza and Bitterleaf
We use uziza and bitterleaf in very little quantity to enhance the taste and aroma. Bitterleaf adds its unique bitter but sweet taste to the soup while uziza adds a very earthy and floral flavour to your African mango soup!!
Ugu is the most common vegetable that you can add to your soup. Adding ugu to your ogbono soup is an easy way to add a little extra nutrient to your soup.
Cooking Ogbono soup with egusi
Adding egusi to your African mango soup adds extra flavour and enjoyment to your dinner. This recipe is simple. Follow the steps below to prepare the egusi.
Add ground egusi to a dry bowl
Sprinkle a little of the billing stock into the bowl of egusi
You can also add a little onion or seasoning to the Egusi
Continue to fold in the egusi until it brings out the oil
Cut into tiny lumps and gently drop into the boiling stock to cook for at least 5 minutes, depending on the size
Below are a few things to note:
You can then add the prepared egusi to the stock or water. Make sure the stock is boiling. To save time, you can add the egusi with meat to make sure they cook together.
Serving and properly Storage
Here are tips to use when you want to preserve your soup:
Make sure you leave your pot slightly opened after you add the ground ogbono to the stock (enclosed heat breaks the consistency of the soup)
Make sure your pot is slightly open when you take the pot of soup down from the burner/stove (enclosed heat breaks the consistency of the soup). you can close the pot completely once it is completely cool.
you can refrigerate/ freeze for as long as you want, then microwave or reheat on a stove whenever you want
If you do not have a refrigerator, you can always reheat your soup morning and evening to prevent it from getting sour. However, this method kills the taste of the soup and sometimes dries it out.