Ogbono Soup with Bitter leaf
Ogbono soup is made from a fruit -like seed called ogbono seeds “African bush Mango or Irvingia seed”. It fruits are green when unripe but turns yellow when ripe.
Once ripe, the fruit is left for sometime to decompose, remove the flesh to access the nut; then crack the nut open with a stone to remove the seed itself. For preservation purposes, these seeds are sun dried. Ogbono seeds must be ground into powder in order to obtain good results when prepared.
Apart from cooking, ogbono seeds may be used for medical tablets production, construction purposes, livestock fodder purposes, etc. These qualities makes ogbono very popular in different parts of the world. It is called Ugiri by Igbos, Biri by Hausas, Apon by Yorubas and Sauvage by French and many more.
Even if merged with either okro, bitter leaf, pumpkin leaves (ugwu) or spinach to make palatable soups, it remains ogbono soup, this is because of its influence over other ingredients, from its savour to its taste and even it’s brownish colour. Because of its sticky feel, it is referred to as “draw soup”.
Ogbono have loads of nutritional benefits which are essential for the development and growth of the human body system…..
- Analgesic properties; that is, it has the ability to reduce pain without inducing unconsciousness.
- It is used for lowering of cholesterol level which in turn makes its consumption recommendable for weight loss.
- Helps to improve control of diabetes for diabetics patients.
- It excessively contains vitamins and minerals such as calcium, magnesium, potassium, sodium, phosphate and iron.
Ingredients For Cooking Ogbono Soup
- Ground ogbono seeds
- Palm oil
- Meat (beef and/or assorted)
- Water (warm water /meat stock)
- Fish (stocked & smoked)
- Fresh pepper
- Bitter leaf balls
- Seasoning cubes
- Salt to taste
Cooking time: 1hr 20 minutes
- With seasonings, onions and salt, boil meat (beef/assorted) until it’s almost tender. Add more water if necessary and then add the stock fish to the boiling meat, when the meat and stock fish is tender.
- Pluck bitter leaves, wash and scrub off bitterness with both palms and then mould into balls.
- Debone and rinse smoked fish Salt water.
- Heat palm oil in a clean pot, when the oil is mildly hot.
- Melt the ground ogbono in the hot oil on low heat and stir thoroughly to prevent it from getting lumpy.
- Add warm water stir, if soup is thick, add meat stock and stir.
- Introduce meat, fish, crayfish with pepper and then taste .
- Add seasoning cubes with salt accordingly.
- Allow simmer for 2minutes, add the washed bitter leaf, allow simmer for another two minute, then bring down from heat.
May be served with Eba (preferably with yellow Garri), Fufu…. ……