Ogbono Soup Recipe: Health Benefits, and Side Effects
Ogbono (Irvingia Gabonensis), a tropical plant whose seed is used to make the renowned ogbono soup, has been demonstrated to aid weight loss in studies.
It also possesses anti-diabetic, cholesterol-lowering, antioxidant, and analgesic effects. African bush mango helps to promote digestion and avoid constipation.
Ogbono soup or Ofe Ogbono as it’s called by the Igbos in Nigeria is a delicious Soup that is similar to Okro/Okra soup because of its viscosity.
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What class of food is Ogbono? Ogbono Soup Recipe
Ogbono seeds are also good for ingestion; in fact, they are classified as nuts, and we all know that nuts are high in protein and healthy fats.
What is Ogbono?
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.
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 lower cholesterol levels.
- Help stabilize blood sugar levels.
- Reduce high blood pressure.
- Edible Purposes. Irvingia gabonensis fruit can be eaten as fresh fruit
- Antidiabetic Properties
- Weight Management – ogbono is not fattening?
- Antibacterial and Antifungal Properties
- Dye Production
- Prevents Constipation
- Aids Digestion
- Astringent Purposes.
In fact, Nigerians always include it when cooking Okro/Okra Soup. This soup is also known as draw soup, it’s tasty and very easy to prepare.
Ogbono soup is common across Nigeria and countries like Cameroon, Ghana, and other African Nations.
The ingredients vary by country, but meat/fish and Ogbono seeds are the basics when making this soup, with each tribe putting their own style on it.
Wild mango, African mango, bush mango, dika, mbukpap uyo, and ogbono are some of the common names for this Ogbono fruit. They produce edible mango-like fruits, and their fat- and protein-rich nuts are particularly prized.
In Nigeria, is a variety of proteins such as meat, stockfish, Cow feet, shrimp, and cow skin (pomo) are the things you will see in the soup ingredients list.
Ogbono soup is incredibly versatile. Babies and toddlers are introduced to solids with Ogbono, the sliminess helps them swallow with ease. Loads of people eat Ogbono soup with rice.
Ogbono Soup Variation
- How to cook Ogbono soup with Scent leaf, Oha leaf, bitter leaf, or with uziza leaves
- Ogbono soup with fresh fish
- Ogbono soup with Chicken
- How to cook Ogbono soup with egusi
- Ogbono soup with okra recipe
- Ogbono soup Cameroun
- How to cook Ogbono soup without frying and fufu
Ogbono nutritional value
Fats, protein, carbohydrates, iron, calcium, and antioxidants are all abundant in the seeds.
Ogbono soup calories
A plate of ogbono soup is made up of 473 calories while the calorie in a lot of ogbono soup is 1700 calories.
Ogbono Soup Recipe
Making Ogbono soup is fun because you can customize it to your liking. You can substitute fish for meat, and you can add or remove what you don’t want.
You can choose to make your Ogbono soup plain; without adding vegetables. This is also a tasty method.
If you do choose to use vegetables, Pumpkin leaves (Ugu), Spinach and Bitter leaf are the most common vegetables used.
Do remember if you choose to use Spinach to squeeze as much water out of it as you possibly can.
Ogbono Soup Recipe – Ogbono Soup Ingredients
- ½ kg pomo (Cow skin)
- ½ kg Meat
- 1/3 cup ground Ogbono
- 3 cooking spoon palm oil
- ½ teaspoon grounded Uziza seed
- 1 tablespoon grounded pepper
- 2 tablespoons ground crayfish
- 1 medium-size onion
- 2 seasoning cubes
- 1 Teaspoon of seasoning
- Handful chopped Uzizi Leaf vegetable
- Salt – to taste
How to make Ogbono Soup with uziza leaf (Boiling Method)
- First and foremost, wash the meat place in a pot, spice with your sliced onions, seasoning cube, salt, and Onga seasoning.
- Secondly, place the pot on the stovetop, add little water and steam for about 5 minutes, stir and then add in the stockfish, and pour enough water that will cook the meat to tender.
- Thirdly, when the meat is properly cooked; add more water that will be enough to cook the soup.
- After that, pour in the ponmo, crayfish, pepper, Uziza seed, seasoning cube, and palm oil in the pot; cover and allow boiling until all ingredients are well mixed with the oil.
- Stir and then sprinkle the grounded Ogbono powder into the meat stock, gently, stir your soup.
- At this point you will not cover the pot, gradually the soup starts thickening with its slimy form. Boil for about 10 minutes.
- Lastly, stir in your sliced Uziza leaves into the pot of soup; cover and cook for 60 seconds, and remove from heat.
Soup is ready! Serve with your choice swallow
FAQ – What People Are Also Asking on Ogbono Soup Recipe
Ogbono and female fertility
Eating ogbono boost their ovulation, libido and increases their chances of getting pregnant. The soup improves fertility
Ogbono soup’s health benefits during pregnancy
Ogbono is very beneficial to expectant mothers. It includes important nutrients that are beneficial to your unborn baby’s growth and development.
Consumption of Ogbono soup during pregnancy does not result in birth abnormalities or miscarriage.
Is OKRO soup fibroid-friendly?
Is okra beneficial for fibroid? Okra is a vegetable, and vegetables are highly recommended for uterine fibroids patients. Okra is beneficial to fibroid sufferers.
Is ogbono soup good for man: Ogbono soup and male fertility?
Ogbono boosts male libido and increases blood flow to his genitals
Why is my Ogbono bitter? Ogbono Soup Recipe
If the ogbono soup isn’t prepared properly, it might be bitter. Ogbono takes longer to cook than other draw soups.
In addition, another of the reasons Ogbono Soup will taste bland even after adding enough seasonings is that you did not simmer it long enough
When cooked, ogbono that has been stored for too long tastes like soap. Make sure you don’t keep ogbono in the fridge for too long.
Is Ogbono Soup Healthy – Ogbono Soup Recipe
Ogbono soup is a nutrient-dense soup with several health advantages.
Because of its slimy character, ogbono soup comes out drawy when cooked properly, earning it the nickname “draw soup.”
When consumed with any swallow, it makes the lump go down the throat and esophagus without trouble.
Ogbono Soup’s Side Effects
There have been no serious adverse effects associated with ogbono soup, and it is a healthful soup.
However, ogbono soup can produce flatulence, vomiting (due to insufficient pepper) in certain people