FOOD : HOW TO COOK OGBONO SOUP

 Ogbono soup

 (Draw Soup) is a rich, nutrition-packed Nigerian soup made from ogbono seeds (ground African mango seeds),

 palm oil, assorted meats, and traditional spices. It packs a lot of bold and rich flavors and is incredibly delicious!

Ogbono soup is commonly eaten with fufu dishes like pounded yam or eba. It is called 'Draw Soup',

 due to the mucilaginous nature that gives it a slippery and viscous texture.

It might take some getting used to due to this texture, but once you taste it, it really does taste amazing and it makes your fufu go down easily!

Ogbono seeds are part of a fruit called Irvingia gabonensis, also known as African mango, wild mango, bush mango or dika.

 It is indigenous to parts of Central and West Africa as well as Southeast Asia. While the whole fruit is edible, only the seeds are used in making ogbono soup.

Yes, ogbono soup is allowed on a keto or low carb diet.

Ogbono seeds have high fat and high protein content. 100g (about 2/3 cups) contains 15g of carbs but this makes 8 servings, drastically reducing the carb count per serving.

Health Benefits Of Ogbono Soup

Ogbono soup is very nutritious and filled with vital nutrients and minerals. African mango is well known for its health benefits and is a good source of calcium, magnesium,

 potassium, and iron. Research has shown that bush mango seeds can:

• Help stabilize blood sugar levels.
• Aid in weight loss.
• Reduce high blood pressure.
• Help lower cholesterol levels.

• Ingredients

  
  
  • 1 cup ogbono seeds
  • 1 lb beef
  • 8 oz shaki (tripe)
  • 12 oz cow feet
  • ¾ cup palm oil
  • 1 cups chopped spinach or your choice of leafy greens
  • 1 cup chopped onions
  • 1 tbsp bouillon powder or 2 maggi stock cubes
  • 1 tbsp ground crayfish
  • 1 tbsp cayenne pepper
  • 2 cups meat stock
  • 2 cups water
  • salt to taste
    
    
    

  Instructions

  • Cook all the meat you’re going to use, with some salt, pepper and bouillon powder until it becomes tender.
  • Chop the spinach and onions and set aside.
  • If using whole ogbono seeds, grind it using a mortar and pestle set or a coffee grinder. Skip if using pre-ground seeds.
  • When the assorted meats are ready, drain the stock out but save some of the stock so you can use it to flavor the ogbono soup.
  • In another pot, add some palm oil on low heat and add the ogbono seeds to it.
  • Mix in the ogbono seeds and break any lumps with a serving spoon. Stir until it’s thoroughly coated.
  • Add the stock from the cooked meats and stir.
  • Add water and stir until you reach your desired thickness.
  • Bring to a boil, then set to low heat and let it cook for about 10 minutes, stirring intermittently.
  • Add in the meats, bouillon powder, cayenne pepper, crayfish.
  • Taste for salt and add some if needed.
  • If it becomes too thick, add a little more water.
  • Let simmer for about 10 minutes.
  • Add the chopped spinach and let simmer on low for about 2 more minutes.
  • Your ogbono soup is ready to serve!
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  Notes

  This recipe serves 8 and contains 5 net carbs per serving.

  When you add the ogbono to the palm oil, make sure it’s on low heat and watch it carefully so it does not burn.

  When adding stock and water to the soup, add one cup at a time and stir. Watch carefully and STOP when you reach your desired consistency.

  If you buy pre-ground ogbono seeds and it loses its freshness, the texture of the soup might be off. Keep in an airtight container or better still, buy whole seeds and grind when you need it.

  
  You can substitute spinach with pumpkin leaves, collard greens or bitter leaf, or leave out the vegetables entirely if you wish.Use your favorite meat choice or whatever you have on hand. You can make it yours!
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