Ogbono Soup (Nigerian Wild Mango Seed Soup)
An Authentic Nigerian Delight
Ogbono Soup, often called “Wild Mango Seed Soup,” is a rich, hearty dish full of flavors and textures that showcase the beauty of Nigerian cuisine. Known for its slightly thick, gooey consistency and vibrant taste, this soup is a go-to comfort food that’s enjoyed by many across Africa, particularly in Nigeria. Ogbono Soup is made with wild mango seeds (ogbono) that are carefully ground into a powder, creating a delightful texture that thickens the soup when cooked. Combined with meats, smoked fish, crayfish, greens, and seasonings, this dish is the perfect balance of savory, spicy, and earthy flavors. Whether you are new to African cuisine or a seasoned lover of it, Ogbono Soup will undoubtedly impress with its rich taste and nourishing qualities.
Ingredients
| Ingredient | Quantity |
|---|---|
| Meat (cow skin, tripe, stew beef, or oxtail) | 1 to 2 lb (your choice) |
| Smoked fish | 1 cup |
| Onion, diced | 1 cup |
| Crayfish, ground | 1/2 cup |
| Chicken bouillon | 1 tbsp |
| Kale, collard greens, or spinach, chopped | 3 cups |
| Palm oil | 1/4 to 1/3 cup |
| Red pepper flakes | 1 tbsp |
| Ogbono or pumpkin seeds, ground | 1/2 cup |
| Kosher salt | As desired |
| Black pepper | As desired |
Cooking Instructions
Preparation Time: 20 minutes
Cooking Time: 1 hour
-
Boil the Meat: Begin by boiling your choice of meat in a medium-sized pan. Season the meat with your desired spices, such as salt, pepper, and any other seasonings you prefer. Boil the meat for 30 to 60 minutes, or until it becomes tender. While boiling, make sure to keep an eye on the water level, adding more if needed to prevent burning.
-
Add the Smoked Fish: Once the meat is tender, add the smoked fish into the pot. This will infuse a smoky flavor into the soup, adding depth to the overall taste.
-
Prepare the Ogbono Paste: In a separate bowl, mix the ground ogbono or pumpkin seeds with palm oil. This will create a paste that helps thicken the soup. Add this mixture to the pot with the meat and smoked fish.
-
Season the Soup: Add the ground crayfish and red pepper flakes to the pot. You can also add a scotch bonnet pepper if you enjoy a spicier dish. Stir everything together to combine the flavors.
-
Simmer the Soup: Bring the soup to a boil, then reduce the heat and let it simmer for at least 10 minutes to allow all the ingredients to blend together. If necessary, add some of the reserved meat stock to achieve the desired thickness. The ogbono will naturally thicken the soup, but the amount of stock can be adjusted based on your preference for thickness.
-
Add the Greens: Once the soup has reached your desired consistency, add the chopped kale, collard greens, or spinach to the pot. Allow them to cook for an additional 2 to 3 minutes. The greens should remain vibrant and tender, adding both color and nutrients to the dish.
-
Final Seasoning: Taste the soup and adjust the seasoning with kosher salt and black pepper to your liking. You can also add a chicken bouillon cube for extra flavor, if desired.
-
Serve: Once all the ingredients are well incorporated and cooked, turn off the heat. Serve the Ogbono Soup hot with your favorite “swallow,” such as fufu, pounded yam, or garri.
Nutritional Information (per serving)*
| Nutrient | Amount (approx.) |
|---|---|
| Calories | 350-450 kcal |
| Protein | 30-40 grams |
| Fat | 15-20 grams |
| Carbohydrates | 10-15 grams |
| Fiber | 4-5 grams |
| Sodium | 500-700 mg |
| Vitamin A | 20% of daily value |
| Vitamin C | 15% of daily value |
| Iron | 15% of daily value |
*Note: Nutritional values are estimates and may vary based on ingredient choices and portion sizes.
Allergen Information
- Contains: Fish (smoked), Crayfish (shellfish), Palm Oil (may cause sensitivity in individuals with allergies to tree nuts or oils).
- May contain: Traces of nuts, gluten (if served with wheat-based swallow), and dairy (depending on ingredients used for swallow).
- Gluten-free: The soup itself is naturally gluten-free, though this can depend on the type of swallow served alongside.
Dietary Preferences
- Gluten-Free: Ogbono Soup is naturally gluten-free when served with a gluten-free swallow such as pounded yam or fufu made from cassava.
- Dairy-Free: This recipe is free from dairy, making it suitable for lactose-intolerant individuals.
- Paleo: The ingredients are in line with a paleo diet if served with paleo-approved swallows like cassava fufu.
- Low-Carb: For a low-carb version, serve the soup with a low-carb option like cauliflower “fufu.”
Tips & Advice
- Meat Choices: The type of meat you choose will affect the texture and flavor of the soup. Oxtail and tripe offer a richer, more gelatinous texture, while stew beef provides a firmer bite. Cow skin (known as “ponmo” in Nigerian cuisine) adds a chewy element that complements the richness of the soup.
- Adjust the Spice Level: The scotch bonnet pepper adds significant heat to the dish, so adjust the number of peppers based on your spice tolerance. If you prefer a milder version, you can reduce or omit the scotch bonnet and red pepper flakes.
- Consistency: Ogbono Soup tends to thicken as it cools. If you find it too thick during cooking, add more stock or water to adjust the consistency to your liking.
- Swallow Pairing: Ogbono Soup is traditionally served with a starchy side, known as “swallow.” Popular choices include pounded yam, fufu, eba (garri), or amala. Each of these options complements the soup’s rich, hearty texture.
Conclusion
Ogbono Soup is a wonderfully nourishing and flavorful dish that brings the essence of West African cuisine to your table. With its rich meat, smoky fish, and earthy ground ogbono seeds, it offers a satisfying meal that can be enjoyed with friends and family. Whether you’re new to this traditional Nigerian soup or have enjoyed it many times before, this recipe is sure to impress. Serve it with your favorite swallow and enjoy the delicious, authentic flavors of Ogbono Soup today!
Happy Cooking from Love with Recipes!
