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How To Prepare Ogbono Soup And Benefits

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Health 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.


  • 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


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.

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BeYAH Fitness
BeYAH Fitness
BeYAH Fitness was born out of a desire to reach, educate and inspire a greater number of people than those we coached and worked within our own local community. It gives us the chance to connect with individuals from all over the world and in a form that still personalizes the approach to bring each person what they need for their nutrition at that point in time.