Ogbono soup is a popular and delicious Nigerian dish that is made from finely ground dry ogbono seeds. It is a staple in many Nigerian households and is known for its slimy texture, similar to okra soup. In this comprehensive guide, we will take you through the step-by-step process of preparing ogbono soup, along with some interesting facts and nutritional information.
History and Origin of Ogbono Soup
Ogbono seeds are believed to have originated from the Southern part of Nigeria and have been grown in the region for centuries. The seeds come from an indigenous forest tree known as Ogbono or African Mango. This tree is classified as a ‘non-timber forest product’.
Ingredients for Ogbono Soup
To prepare ogbono soup, you will need the following ingredients:
- ½ cup of ground ogbono seeds
- ¾ cup of hot palm oil
- Cooked goat meat
- Cooked beef
- Cooked shaki (tripe)
- Cooked kponmo (cow skin)
- 5 red scotch bonnet peppers
- 5 yellow scotch bonnet peppers
- 1 large onion bulb
- 3 garlic cloves
- 1 cup of shredded dry fish
- 1 cup of shredded stock fish
- Opeyi (optional)
- 2 seasoning cubes
- 2 tablespoons of ground crayfish
- 7 cups of beef stock or water
- ½ tablespoon of dry pepper
- 1 ½ cups of chopped okra
- cup of chopped pumpkin leaves
- ½ cup of shredded Uziza leaves
- Salt to taste
Step-by-Step Procedure for Cooking Ogbono Soup
Now let’s dive into the detailed process of cooking ogbono soup:
- Begin by adding some warm palm oil into a mixing bowl, followed by the ground ogbono. Mix thoroughly with a spoon until a thick paste is formed.
- Transfer your meat stock to a pot placed on medium heat. This stock is obtained from cooking the meat for the soup.
- In a blender, combine the red and yellow scotch bonnet peppers, one bulb of onion, and garlic cloves. Blend until smooth.
- Add the pepper blend, crayfish powder, opeyi (if using), and salt to taste to the pot with the meat stock. Stir well and cover the pot, allowing it to simmer for 3 to 4 minutes.
- Add the ogbono paste to the pot and stir to dissolve completely. Allow it to simmer for a few minutes until it thickens.
- Add the shaki, kponmo, beef, and goat meat to the ogbono soup. Also, add the stock fish. Give it a good stir to combine all the ingredients.
- Allow the soup to cook for 5 to 7 minutes, ensuring that the meat is fully cooked and tender.
- Chop your vegetables, including okra, pumpkin leaves, and Uziza leaves.
- Add the chopped okra and vegetables to the pot and give it one final stir.
- Allow the soup to simmer for a few more minutes until the vegetables are cooked but still retain their vibrant colors.
- Taste the soup and adjust the seasoning if needed. Add more salt or pepper according to your preference.
- Your delicious ogbono soup is now ready to be served!
Serving Suggestions for Ogbono Soup
Ogbono soup pairs well with a variety of Nigerian staples such as Eba, pounded yam, semolina, or wheat meal. It can also be enjoyed with fufu. In some countries, you may find packaged prepared ogbono soup in markets that specialize in West African foods.
Nutritional Facts about Ogbono Soup
Eating meals with great nutritional value is essential for maintaining a balanced diet. Here are some facts about the nutritional value of ogbono soup:
- Ogbono seeds are rich in fats, proteins, carbohydrates, iron, calcium, and antioxidants. They are a good source of energy, providing about 595 calories per 100 grams.
- The pulp of the African Mango fruit, from which ogbono seeds are derived, is rich in vitamin C and yields approximately 70% juice.
- Ogbono soup made from African Mango has several health benefits, including helping to regulate diabetes, reducing bad cholesterol, and aiding in weight loss.
Ogbono soup is a delicious Nigerian dish that is loved by many. With its unique slimy texture and rich flavors, it is a favorite in Nigerian households. By following the step-by-step procedure outlined in this guide, you can easily prepare this traditional dish in your own kitchen. So go ahead, gather the ingredients, and embark on a culinary journey to savor the flavors of Nigeria with a bowl of homemade ogbono soup!