Nigeria • Africa • medium • 45 mins
Nigeria Ogbono Soup
Description
Ogbono soup is a traditional Nigerian dish made from ground ogbono seeds, which are the seeds of the wild mango tree. This thick and hearty soup is significant in Nigerian culture as it is often served during special occasions and gatherings, symbolizing hospitality and community.
Ingredients
- 1 cup ogbono seeds (ground)
- 6 cups water or stock
- 1 cup palm oil
- 1 medium onion (chopped)
- 2-3 cups assorted meats (beef, goat, or chicken)
- 1-2 cups fish (dried or smoked)
- 2-3 tablespoons ground crayfish
- 2-3 tablespoons ground pepper (to taste)
- Salt (to taste)
- 2-3 cups leafy vegetables (e.g., spinach or bitter leaf)
Instructions
- In a pot, heat the palm oil over medium heat until it becomes clear.
- Add the chopped onions and sauté until translucent.
- Stir in the ground ogbono seeds and mix well to form a paste.
- Gradually add water or stock, stirring continuously to avoid lumps.
- Add the assorted meats and fish, and let it simmer for about 15-20 minutes.
- Season with ground crayfish, pepper, and salt to taste.
- Finally, add the leafy vegetables and cook for an additional 5 minutes.
- Serve hot with pounded yam, fufu, or rice.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: nuts
Health Benefits
Ogbono soup is rich in healthy fats from palm oil, which provides vitamins A and E, supporting eye health and skin integrity. The ground ogbono seeds are a good source of dietary fiber and protein, promoting digestive health and muscle maintenance. The inclusion of assorted meats and fish enhances the dish’s protein content, while leafy vegetables contribute essential vitamins and minerals, fostering overall wellness. Additionally, the dish is dairy-free and gluten-free, making it suitable for various dietary needs.
Cultural Significance
Ogbono soup is often prepared for family gatherings, celebrations, and special events in Nigeria. It is a dish that showcases the rich culinary heritage of the country and is cherished for its unique flavor and nutritional value.
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