Ogbono Soup: A delicious and healthy Nigerian Soup

Originally posted on April 7, 2023 @ 12:43 pm

Ogbono is a popular Nigerian soup. It is made with grounded seeds of the African wild mango tree usually called “igi oro” in the Yoruba language. In the Yoruba tribe, the soup is called “apon” while the Igbo tribe generally calls it “ogbono”. Ogbono soup is highly nutritious and delicious. The soup is made with grounded ogbono seeds, palm oil, pepper, crayfish, etc. This article explores the recipe for ogbono soup, its nutritional value and health benefits.

Ogbono Soup Recipe

There are many ways you can cook ogbono soup but in this article, I’ll explore a method that has worked for me for years.

Ingredients for Ogbono Soup

• 1 cup Ogbono seeds
• Half a cup of palm oil
• 1 tablespoon of crayfish
• 2-3 habanero or scotch bonnet pepper ( rodo & tatashe)
• Meat/fish/chicken
• Meat, fish or chicken stock
• Cow skin (ponmo): Soak it in salty water for about 6-12 hours
• Smoked fish
• Ugu leaves
• Stockfish (Soak in salty water for about 3-5hours)
• 1 medium size onions
• Seasoning cubes
• Salt to taste

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Preparation of Ingredients

• Boil the meat, fish or chicken till tender. Separate the meat, fish or chicken and the broth.
• Clean the ponmo thoroughly and dice into small sizes.

• Blend the pepper and onions
• Clean the smoked fish and stock fish, cut them into small sizes
• Rinse the vegetable leaves and shred them into pieces

( get a small bowl and a plate that fits comfortably on the bowl )

Steps to Cook Ogbono Soup

I cook my ogbono without frying. I usually dissolve the grounded seeds In palm oil using a double boiler.

• Place a pot on the stove and pour the meat/fish or chicken stock.
• Add the cowskin, stock fish, crayfish, meat/chicken and pepper. Allow boiling ( do not add fish at this stage to prevent the fish from breaking into pieces)
• Add salt to taste, seasoning cube and smoked fish to the mixture. Stir to combine ingredients and allow to boil for another 2-3 minutes
• Pour the ogbono mixture; stir the soup properly. Cook on low heat for about 15-20 minutes. ( make sure you stir at intervals to prevent the soup from burning or thickening underneath)
• Add the fish to the soup (this is for people using fish for this recipe)
• Add Ugu leaves (or other vegetables) and stir for about 2 minutes.
• Your soup is ready; serve with any swallow of your choice

Health Benefits and nutritional value of ogbono soup

Ogbono soup is the favourite of many because of its health benefits and nutritional value. Here are some of the health benefits of ogbono soup

• Ogbono soup contains dietary fibre which aids in digestion and promotes digestive health.
• Ogbono is rich in minerals and vitamins that help boost the immune system. Some of these minerals and vitamins include vitamin C, vitamin a, iron and many more
• Ogbono soup aids weight loss because dietary fibre helps to reduce appetite and promote a feeling of fullness, which can aid in weight loss.
• Ogbono soup can help fight diabetes
• Ogbono contains anti-inflammatory compounds that can help reduce inflammation in the body and promote overall health.

Nutritional Value of Ogbono Soup

The nutritional value of ogbono soup includes:

• Fibre: 5g
• Iron: 30% of the daily value
• Vitamin A: 25% of the daily value
• Vitamin C: 50% of the daily value
• Calories: 220
• Protein: 20g
• Fat: 10g
• Carbohydrates: 15g

Ogbono soup is a healthy and nutritious soup and By incorporating ogbono soup into your diet, you can enjoy the flavour and reap the health benefits it offers. Give the recipe above a try, and you won’t be disappointed.