Before delving into how to cook Ogbono soup, do you even know what Ogbono Soup is? Well, Ogbono soup is a thick, creamy, and hearty soup that is a staple dish in many West African households, and once you try it, you’ll understand why.
Ogbono Soup, also known as Draw Soup, is a popular West African dish made from ground Ogbono seeds. These seeds, also known as bush mango seeds, are rich in fat and protein, and when ground and added to soup, they give it a thick, creamy texture.
The soup is typically made with a combination of meats, vegetables, and spices and is often served with starchy side dishes such as fufu, Eba, or rice.
The origin of Ogbono Soup is believed to be from the Igbo tribe of Nigeria, but it is also commonly found in other West African countries such as Ghana, Cameroon, and Sierra Leone.
The soup is a staple dish in many West African households and is enjoyed by people of all ages. It is also becoming increasingly popular in other parts of the world, particularly among African diaspora communities.
It’s time to put your cooking skills to the test and learn how to make this beloved dish that will impress your family and friends.
Are you ready to take a taste-bud journey to the heart of West Africa? Buckle up because we’re about to dive into the delicious world of Ogbono Soup.
Ingredients for Ogbono Soup
- 1 cup ground Ogbono seeds
- 1/2 cup ground crayfish
- 1/4 cup ground pepper (optional)
- 2 cups diced okra
- 2 cups diced beef or other meats of your choice
- Vegetable: Frozen Spinach (you can also use Pumpkin leaves or even Bitterleaf)
- Salt to taste
- 2-3 cups of water or stock (depending on desired consistency)
- 2-3 tbsp palm oil
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Preparations before cooking Ogbono Soup
Grind the Ogbono with a dry mill.
Cut the frozen spinach when it is not completely defrosted. It is easier that way. Then when completely defrosted, squeeze out the excess water.
Cook the assorted meat with the stock cubes and onion. If you use Shaki, remember to start cooking that first, then add beef when almost done.
Grind crayfish and pepper.
Boil some water and set aside.
How to prepare Ogbono Soup
Below are the necessary preparations you need to make before you prepare your ogbono soup:
Step 1
Pour the palm oil into a clean, dry stainless steel or aluminium pot. Set the oil at low heat. Remember, only melt the oil, do not allow it to heat up.
Step 2
Once melted, turn off the heat and add the ground Ogbono.
Step 3
Use your cooking spoon to dissolve the Ogbono in the oil.
Step 3
When all the Ogbono powder has been completely mixed with the oil, add the meat/fish stock (water from cooking the assorted meat and fish). Set the cooker to low heat and start stirring. You will notice the Ogbono soup starts to thicken and draw.
Step 4
Keep stirring till the Ogbono soup has completely absorbed the meat stock.
Step 5
Add a small quantity of the hot water and stir till the Ogbono soup has absorbed all the water. Repeat this process until you get the consistency shown in the video below.
Step 6
Make sure that your heat is set to low, cover the pot and start cooking. Once it starts to simmer, stir every 2-3 minutes for 20 minutes.
Step 7
So what you’ll do is every 3 minutes or so, open the pot, stir every well, scrape the Ogbono soup that sticks to the base of the pot, cover the pot and cook for another 3 minutes.
Step 8
After 20 minutes, the Ogbono soup should be well cooked, and you will begin to perceive its nice flavour and aroma.
Step 8
Add the assorted meat and fish, ground crayfish, salt and pepper to taste. The Ogbono soup may have become thicker from the cooking. If so, add a little bit more water and stir very well.
Step 9
Cover and cook till the contents of the pot are well heated up.
Step 10
If you prefer your Ogbono Soup without vegetables, turn off the heat and serve but if you like to add a vegetable, then follow the next process
Step 11
When the contents of the pot have heated up, add the vegetables. Stir very well, cover the pot and turn off the heat.
Tools:
- Pot
- cooking gas
- spoons
- plate for mixing
Materials: 1 cup ground Ogbono seeds, 1/2 cup ground crayfish, 1/4 cup ground pepper (optional), 2 cups diced okra, 2 cups diced beef or other meats of your choice, Vegetable: Frozen Spinach (you can also use Pumpkin leaves or even Bitterleaf), Salt to taste, 2-3 cups of water or stock (depending on desired consistency), 2-3 tbsp palm oil
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How to Cook Ogbono soup with Okro
Get ready to spice up your taste buds with a traditional West African delicacy – Ogbono soup and Okra Soup! This hearty and comforting soup is a perfect blend of rich and savoury flavours, where the creamy texture of Ogbono soup meets the slimy sensation of Okra.
It’s a delicious and easy-to-make dish that will have your whole family asking for seconds. So, put on your apron and let’s get started!”
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Ingredients for Ogbono with Okro Soup
To cook Ogbono and Okra Soup, you will need the following:
- 1 full custard cup of Okro
- 4 tablespoonfuls Ogbono
- 350g beef
- 1 sizeable smoked fish
- 300g Pomo
- 150ml palm oil
- 2 handfuls crayfish (not grounded)
- 1 medium onion
- 2 seasoning cubes
- Fresh pepper to taste
- Salt to taste
- 2 handfuls shredded Ugu leaves
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Preparing for Ogbono with Okro Soup
Wash Okro and cut it into sizes of choice
Wash meat, fish and Pomo
Wash onions and chop, wash the pepper, pound together with crayfish, grind the Ogbono and set aside.
Wash and shred the Ugu.
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Ogbono with Okro Recipe
Put the washed Pomo, beef and deboned fish in the pot
Add a little water and salt, precook for 5 minutes, and add little additional water for cooking the soup. Once it starts boiling, add chopped onions, ground crayfish and pepper, and stir.
Once it boils again, add palm oil, stir and leave for 2 minutes. Add grounded Ogbono, and stir immediately to avoid lumps.
Leave to boil for 5 minutes. Within 5 minutes, check the soup twice and stir in order for the Ogbono not to stick to the base of the pot, then add the seasoning cube and salt.
Add the cut okra, stir, water if necessary, and leave for 2 minutes. Add the shredded Ugu leaves, stir, leave for another 2 minutes and remove from heat.
Serving Suggestions
Ogbono and Okra soup are typically served with starchy side dishes like fufu, Eba, or pounded yam.
Here are some serving suggestions for Ogbono and Okra Soup:
Fufu: Fufu is a traditional West African staple made from starchy foods like cassava, yam, or plantain. It is typically served with soups and stews and provides a great texture contrast to the creamy soup.
Eba: Eba is another traditional West African staple made from ground cassava. It is similar to fufu and can be used as a substitute.
Pounded Yam: Pounded Yam is another traditional West African staple made from yam. It is similar to fufu, but it is more smooth and elastic.
Nutritional value
Ogbono seeds are a good source of fat and protein. A 100g of ground Ogbono seeds contains:
-Calories: 621
-Protein: 3.5g
-Fat: 68g
-Carbohydrates: 13g
-Fiber: 3.7g
-Sugar: 1.7g
It’s important to note that the nutritional value of Ogbono soup can vary depending on the ingredients used and the portion size. The nutritional value will also vary if the soup is made with different types of meats or additional ingredients such as vegetables.
Additionally, the soup is often made with palm oil, which is high in saturated fat, so it should be consumed in moderation if you are monitoring your saturated fat intake.
Keep in mind that the nutritional information is based on a basic recipe for Ogbono soup. It can change depending on the number of ingredients and the ingredients used. It is always recommended to check the nutritional information for the specific recipe you are making.
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Conclusion
Ogbono Soup is a delicious and hearty West African dish made from ground Ogbono seeds, meats and vegetables.
This recipe provides a step-by-step guide on how to make the basic recipe of Ogbono Soup, which includes ingredients such as ground Ogbono, ground crayfish, ground pepper, diced onions, diced tomatoes, and diced meats.
The recipe also includes tips for achieving the best results, such as preparing the ingredients before starting to cook and using palm oil to give the soup its characteristic rich and savoury flavour.
The recipe is easy to follow and can be adapted to personal taste by adding or substituting ingredients. The nutritional value of Ogbono Soup can vary depending on the ingredients and portion size.
We encourage you to try this recipe and experiment with different ingredients to make it your own. Ogbono Soup is a perfect dish to enjoy with your family and friends, and it’s sure to be a hit.
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