Ogbono Soup I

Ogbono Soup I Recipe from Nigeria - Ingredients and Preparation

Region / culture: Nigeria | Preparation time: 30 minutes | Cooking time: 1 hour | Servings: 6

Introduction

Ogbono soup is a traditional Nigerian dish made with ground ogbono seeds, assorted meats, and fish. It is known for its thick and viscous texture, as well as its rich and nutty flavor. This hearty soup is a staple in many Nigerian households and is often served with pounded yam or fufu.

History

Ogbono soup has been a popular dish in Nigeria for centuries. The name "ogbono" refers to the seeds of the African wild mango tree, which are ground and used as a thickening agent in the soup. The dish is believed to have originated in the southern region of Nigeria and has since spread to other parts of the country.

Ingredients

1 kg / 2 lb assorted meats (oxtail, tripe, ponmo and bushmeat)
450 g / 1 lb stock fish (pre-soaked)
450 g / 1 lb dried fish (washed)
225 g / 8 oz whole dry prawns (cleaned)
225 g / 8 oz ground ogbono seeds
225 g / 8 oz ground crayfish
25 g / 8 oz ground pepper
25 g / 1 oz iru
1 medium onion
290 ml / 10 fl oz palm oil
3 pt (1.42 liter) stock or water
salt to taste

How to prepare

Thoroughly wash the assorted meats and place them in a pot.
Add the sliced onions, ground chillies, and some stock or water.
Cook for 30 minutes.
Add the washed smoked fish and stockfish, and cook for a further 10–15 minutes, adding a drop of water or stock as needed to prevent burning.
In another pot, heat the oil and fry the ground seeds for 3 minutes to bring out the nutty flavor.
Gradually add the stock and whisk until it thickens and bubbles.
Add the cooked meats, peppers, and crayfish.
Dissolve the locust bean in a little stock and add it to the soup.
Allow to simmer for another 10 minutes, check the seasoning, and serve hot with pounded yam.

Variations

You can add vegetables such as spinach, okra, or bitter leaf to the soup for added nutrition and flavor.
Some variations of ogbono soup include adding ground melon seeds (egusi) or groundnut paste for a different twist.

Cooking Tips & Tricks

To prevent the ogbono seeds from clumping, it is important to gradually add the stock and whisk continuously while cooking.

- For a richer flavor, you can fry the ground seeds in oil before adding them to the soup.

- Adjust the amount of pepper to suit your taste preferences.

Serving Suggestions

Ogbono soup is traditionally served with pounded yam, fufu, or eba. It can also be enjoyed with rice or boiled plantains.

Cooking Techniques

Cooking the assorted meats and fish separately before adding them to the soup helps to enhance their flavors.

- Whisking the ground ogbono seeds in the stock helps to prevent clumping and ensures a smooth texture.

Ingredient Substitutions

If you cannot find ogbono seeds, you can use ground egusi (melon seeds) as a substitute.

- You can use any combination of meats and fish in the soup, depending on your preferences.

Make Ahead Tips

Ogbono soup can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat gently on the stovetop before serving.

Presentation Ideas

Garnish the ogbono soup with chopped fresh herbs such as parsley or cilantro for a pop of color and freshness.

Pairing Recommendations

Ogbono soup pairs well with a side of steamed vegetables or a fresh salad for a balanced meal.

Storage and Reheating Instructions

Store any leftover ogbono soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave before serving.

Nutrition Information

Calories per serving

Each serving of ogbono soup contains approximately 350-400 calories, depending on the ingredients used.

Carbohydrates

Ogbono soup is a low-carb dish, making it a suitable option for those following a low-carb or keto diet.

Fats

The palm oil used in ogbono soup is a good source of healthy fats, which are essential for overall health and well-being.

Proteins

Assorted meats, fish, and dried prawns are all rich sources of protein, which is important for muscle growth and repair.

Vitamins and minerals

Ogbono soup is a nutritious dish that provides essential vitamins and minerals, including vitamin A, vitamin C, iron, and calcium.

Alergens

Ogbono soup may contain allergens such as shellfish (dried prawns) and fish. It is important to check for any allergies before consuming the dish.

Summary

Ogbono soup is a nutrient-dense dish that provides a good balance of carbohydrates, fats, proteins, vitamins, and minerals.

Summary

Ogbono soup is a delicious and nutritious Nigerian dish that is perfect for a comforting meal. With its rich flavors and hearty ingredients, it is sure to become a favorite in your household.

How did I get this recipe?

The memory of finding this recipe for the first time is still fresh in my mind. It was many years ago, when I was just a young girl living in Nigeria. My mother had passed down her love for cooking to me, and I had spent countless hours in the kitchen with her, learning the art of traditional Nigerian cuisine.

One day, as I was helping my mother prepare dinner, she handed me a small notebook filled with handwritten recipes. "This one is for Ogbono Soup," she said with a smile. "It's a family recipe that has been passed down for generations."

I eagerly took the notebook and studied the recipe. Ogbono Soup was a popular dish in Nigeria, made with ground ogbono seeds, palm oil, meat, and vegetables. I had eaten it many times before, but I had never attempted to make it myself. Excited to try my hand at a new dish, I set out to gather the ingredients and follow the instructions.

As I prepared the soup, I could feel my mother's presence in the kitchen with me. I could hear her voice guiding me through each step, reminding me to stir the pot gently and taste the soup to adjust the seasoning. The aroma of the simmering soup filled the air, transporting me back to my childhood and the countless meals my mother had lovingly prepared for our family.

When the soup was finally ready, I ladled it into bowls and set them on the table. My family gathered around, eager to taste my creation. As they took their first bites, their faces lit up with joy and satisfaction. I knew then that I had successfully captured the essence of Ogbono Soup, thanks to the recipe passed down to me by my mother.

Over the years, I continued to perfect my Ogbono Soup recipe, adding my own twists and variations to make it truly my own. I shared the recipe with friends and neighbors, who raved about its delicious flavor and comforting warmth. I even entered a cooking competition and won first prize for my Ogbono Soup, solidifying my reputation as a talented cook in my community.

As I grew older, I realized the true value of the recipes I had inherited from my mother and other family members. They were more than just instructions for preparing a meal – they were a link to my heritage, a connection to my past, and a way to preserve the traditions that had been passed down through generations.

To this day, whenever I make Ogbono Soup, I am filled with a sense of gratitude and nostalgia. I am grateful for the lessons my mother taught me in the kitchen, for the memories we created together, and for the delicious dishes that continue to bring joy to my family and friends.

So, the next time you find yourself in the kitchen, preparing a meal for your loved ones, remember the importance of the recipes you hold dear. They are more than just ingredients on a page – they are a legacy to be cherished and shared with those you hold dear. And who knows, you may just create a new memory that will stay with you for years to come.