How To Prepare Ogbono Soup And Benefits
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March 21, 2017Health Benefits Of Ogbono
Ogbono soup is prepared from ogbono (wild mango seeds). Ogbono seeds are indigenous to the humid forest zone of Nigeria, Congo, Angola, Cote d’Ivoire, DR Congo, and South-western Uganda.
Nigerians also call ogbono soup draw soup because of its slippery nature.
Several research and studies have been done on the ogbono seeds and have shown that they have so many nutritional benefits. They have 18 amino acids, vitamins, and minerals like calcium, sodium, potassium, magnesium, iron, and phosphorus.
Some of the health benefits of ogbono include:
- It reduces levels of cholesterol: Ogbono has been demonstrated to lower levels of C-reactive protein, bad cholesterol and triglycerides, which factor in the likelihood of cardiovascular issues and potentially heart failure.
- It prevents heart disease: Reductions in C-reactive protein are well known to protect those at risk for heart disease, which implies that ogbono can be useful for staving off the adverse effects that a poor lifestyle can have on the heart. Also, the weight loss benefits of ogbono are beneficial for the heart as well.
- It regulates blood pressure: Supplements made with ogbono are linked with a decrease in blood pressure, and this can lead to a lessened risk of stroke, heart failure, and clotting disorders.
- It regulates blood sugar: Due to its ability to control blood glucose levels, ogbono has the potential of reducing the risk of diabetes. A decrease in blood glucose levels also have powerful stabilizing effects on mood, reduce fatigue, and can increase exercise performance.
50 minutes
One serving of plain ogbono gives 87 calories. One serving of ogbono with fish and meat gives 291 calories.
Serve ogbono with any swallow of your choice.
Ingredients
- Assorted meats/chicken (500 grams)
- Ogbono (1 cup ground)
- Palm oil (2 Cooking Spoons)
- Ugu leaves (1-2 bunches sliced)
- Ground crayfish (3 tbsp)
- Dried Stockfish (1 cup shredded)
- Onion (1)
- Chicken/beef stock or water (4 cups)
- Ground pepper (1 tbsp)
- Cameroon pepper (1 tbsp)
- Seasoning cubes (2)
- Salt to taste
Preparation
Gather all your ingredients
Step 1
Wash all the meats you’ll be using thoroughly to rid them of blood and dirt.
Then, set a big pot on a hob on low heat, add in the meat, ¾ of the sliced onions, seasoning and salt to taste. Cover and let it simmer on low heat for 20 minutes. This helps to release the meats’ natural juices. Add more water to cover the meats and allow to cook for another 15 minutes.
Step 2
Once the meat is almost done, wash and add the pomo and stockfish. Cook for 5 minutes or till soft.
Add the palm oil and cook for 3-5 minutes. Add the ground pepper, crayfish and Cameroon pepper. Mix and let it cook for 2 minutes.
Step 3
Pour the meat stock in. Add the ground ogbono immediately and stir very well. Pour in the finely sliced onions and cook for 15 minutes.
Correct the taste of the soup.
Step 4
Now turn down the heat then add your ugu. Leave to simmer for another 2 to 3 minutes.
Serve with your favorite swallow and enjoy.
Sargin Beatrice
Holistic Nutritionist
Nigerian
Ogbono is an ideal weightloss meal because it is low-calorie, but the additional protein from the meats and fish and the accompanying swallow significantly increases its calorie count.
Good advice
Adding cold liquid before putting in the ogbono prevents it from forming lumps.
