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:
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.
Gather all your ingredients
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.
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.
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.
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.
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.
Adding cold liquid before putting in the ogbono prevents it from forming lumps.