Ogbono soup is a popular dish in West African cuisine, particularly in Nigeria. The dish is made from ground ogbono seeds, also known as African mango seeds, which have a unique texture and flavor. The soup is thick and has a slightly sweet taste, which is balanced by the savory flavors of the other ingredients. Ogbono soup is typically served with fufu, a starchy side dish made from cassava, yam, or plantain.
1 cup of ground ogbono seeds
2 lbs of meat (beef, chicken, or goat)
2 cups of chopped vegetables (onions, bell peppers, and spinach)
3 tablespoons of palm oil
2 tablespoons of ground crayfish
2-3 cups of water or stock
Salt and pepper to taste
Heat the palm oil in a pot over medium heat. Add the chopped onions and sauté until they are translucent.
Add the meat to the pot and season with salt and pepper. Cook until the meat is browned on all sides.
Add the chopped bell peppers and spinach to the pot and stir.
In a separate bowl, mix the ground ogbono seeds with a little water to form a smooth paste.
Add the ogbono paste to the pot and stir until it is fully incorporated into the stew.
Add the ground crayfish and stir to combine.
Slowly add the water or stock to the pot, stirring constantly to prevent lumps from forming.
Bring the soup to a boil, then reduce the heat and let it simmer for 15-20 minutes, stirring occasionally.
Adjust the seasoning to taste and serve with fufu.
Allergy concerns: If you have a nut allergy, be aware that ogbono seeds come from a type of African mango and may cause an allergic reaction. If you are allergic to any of the other ingredients, substitute them with a suitable alternative.
Spicy level: You can adjust the spiciness of the soup by adding more or less pepper to taste.
Healthy alternatives: You can use lean meats such as chicken breast or turkey instead of beef or goat. You can also use vegetable oil instead of palm oil for a healthier option.
Calories: One serving of ogbono soup (without fufu) contains approximately 300-400 calories, depending on the type of meat used and the amount of oil added.
Kitchen equipment: You will need a large pot, a wooden spoon for stirring, and a sharp knife for chopping the vegetables and meat.
Note: Before making this dish, it is important to ensure that all ingredients are fresh and properly cleaned to prevent contamination.
Here are the links to the ingredients and equipment mentioned in the recipe:
For the equipment, you can use any standard pot, wooden spoon, and knife. However, if you need to purchase any of these items, here are some options on Amazon: