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Learning how to cook the famous ogbono soup is one achievement that can boost your confidence in the kitchen. As a Nigerian or someone that loves Nigerian cuisine, you’ve probably heard of the delightful and richly flavored ogbono soup.
This traditional West African dish, also known as draw soup, is a popular choice among Nigerians and food enthusiasts worldwide. It has a thick and luscious texture, with a unique aroma and taste.
It can be cooked in various ways and accompanied by different swallows like eba, fufu, semovita, amala, wheat, or pounded yam. In this blog post, you’ll learn how to cook ogbono soup using three different methods and several enriching ingredients.
Origin of Ogbono Seeds
Ogbono soup is made from the ground seeds of the wild African bush mango, known as Irvingia gabonensis or ogbono in Nigerian local dialects. These seeds are ground into a fine powder, which serves as the base for the soup.
Ogbono soup is traditionally served with a side dish of your choice. It is best enjoyed hot, allowing the flavors to envelop your taste buds fully.
Benefits and Nutritional Value of Ogbono Soup
I once read that it’s better to eat food as medication than to eat medication as food. This means it is important to incorporate healthy ingredients in all your meals, as much as possible. You shouldn’t just choose ingredients for their taste and flavor alone but for their nutritional benefits.
Ogbono soup not only satisfies the taste buds but also provides a host of health benefits, making it a nourishing and wholesome addition to your diet. Let’s explore some of its health benefits.
1. It is rich in nutrients
Ogbono seeds contain healthy fats, carbohydrates, and protein. It also provides essential minerals like magnesium, potassium, and calcium.
2. It has a high fibre content
The high fibre content promotes digestive health. Fiber aids in bowel regularity, prevents constipation and supports a healthy gastrointestinal system.
3. It supports weight management
Due to its fiber-rich nature, ogbono soup can contribute to weight management. The soluble fibre in the soup helps you feel fuller for longer, reducing the tendency to overeat.
4. It promotes bone and heart health
Calcium and magnesium contained in ogbono seeds support bone health. Also, the presence of heart-healthy fats and nutrients like potassium and magnesium support cardiovascular health. Potassium helps regulate blood pressure, and magnesium plays a role in maintaining a healthy heartbeat.
5. Provides essential fatty acids
Ogbono seeds are a source of healthy monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids
6. Aids in blood sugar management
The high fiber content in the soup can help regulate blood sugar levels by slowing down the absorption of sugar in the bloodstream. This can be beneficial for people with diabetes or those looking to prevent blood sugar spikes.
7. Supports good vision
Some of the vegetables used in ogbono soup, like spinach and pumpkin leaves, are rich in antioxidants. Antioxidants like beta-carotene, lutein, and zeaxanthin promote good vision and protect the eyes from age-related degeneration.
8. Promotes healthy skin
The vitamins and minerals in ogbono soup, along with its hydrating properties, contribute to healthy and radiant skin. Proper nutrition supports collagen production and helps combat skin aging
List of the Ingredients for Cooking Ogbono Soup
Cooking ogbono soup requires several ingredients. Some of them are optional, depending on your taste, budget, preference, and dietary restrictions.
Here’s a list of the ingredients you need for a pot of ogbono soup. I’ve grouped them into two groups; traditional and optional ingredients.
While the traditional ingredients are the basic ingredients you need, you can incorporate some or all of the optional ingredients.
Traditional Ingredients
– 1 cup of ogbono seeds
– Meat (beef, chicken, goat meat, or pork)
– Crayfish
– Palm oil
– Stockfish
– Smoked fish
– Cow skin (ponmo)
– Dried fish
– Onions
– Pepper (fresh or ground)
– Seasoning cubes
– Salt
– Vegetables (spinach, bitter leaf, pumpkin, oziza or scent leaf)
Optional Ingredients
– Okpei
– Ogiri
– Okra
– Garlic
– Shrimp
– Periwinkle
– Oziza seeds
The Three Different Methods of Cooking Ogbono Soup
There are three different methods of preparing ogbono soup. The first two methods can be cooked with all the ingredients mentioned above, while the last method is prepared with all but one major ingredient. I’ll let you find out what that ingredient is as you read.
The methods are:
How to Cook Ogbono Soup Using the Frying Method
Here’s a step-by-step process of preparing ogbono soup using the frying method:
How to Cook Ogbono Soup Using the Boiling Method
Here’s a step-by-step process of preparing ogbono soup using the boiling method:
How to Cook Ogbono Soup Using the Oil-Less Method
The oil-less method of preparing ogbono soup is simply done by omitting palm oil from the ingredients. Ogbono seeds, which are high in fat, produce their oil.
Most times, this oil goes unnoticed because of the presence of palm oil in the soup. Interestingly, you can cook and enjoy it without palm oil, especially if you’re cutting down on your cholesterol intake.
Here’s a step-by-step process of preparing ogbono soup using the oilless method:
Ogbono soup is not just a meal, but an experience. And with any of these methods, you can be sure to have delicious, tongue-smacking, and finger-licking experiences each time you cook ogbono soup. And asides satisfying your taste buds, you’ll also impress your family, friends, and in-laws.
You’ve learnt three different ways to cook the legendary ogbono soup. Which of them is new to you? Will you try to cook it soon? I hope you do. So, put on your apron, get your ingredients, and begin the magic.
Ps: Remember that flexibility in the kitchen leads to discovery. You can experiment with different meats, seafood, and vegetables or a combination of different meats, seafood, and vegetables to create your unique version of this soup. I particularly like the combination of pumpkin and bitter leaf and oziza and bitter leaf. I’d like to know what your favorite version is. Good luck!
SEE ALSO:
Top 11 Popular Food Choices in Nigeria: Most Consumed
Top 10 Most Consumed Foods in Ghana: Popular Culinary Delights
Top 14 Toughest Dishes to Master in the World
The 7 Classes of Food (Examples and Functions)
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