Hello foodies! Do you know that there is a dish you can make almost at no cost and it will last you for days? Join me in this read as I show you the wonders of this special delicacy.

Ogbono soup is a popular Nigerian soup made with ground ogbono seeds (the local name for Irvingia gabonensis). The seeds originated from West Africa and were first cooked in South-Eastern Nigeria, but now are mostly planted in Enugu State of the country. They have a creamy, nutty flavour. Ogbono soup is often thickened with these seeds, giving it a unique texture that is both smooth and slightly slimy.

The ingredients for making ogbono soup vary depending on the country region but it typically includes:

• Ogbono seeds
• Palm oil
• Meat or fish
• Stock
• Vegetables (such as fluted pumpkin leaf, spinach, okra, and or bitter leaf)
• Spices (such as chilli peppers, onions, garlic, etc.)
• Seasoning cubes and salt

Fluted pumpkin leaf is the most common leaf used in cooking ogbono soup. The leaves are rich in vitamins and minerals such as iron, calcium, vitamins A, C, and K, zinc, and potassium. This is probably why most people prefer to use the leaf. But while many people believe that fluted pumpkin leaf is the best leaf for the soup, some others prefer to use bitter leaf and other leaves instead.

The ogbono seeds used in cooking the ogbono soup are known by many names such as wild mango, African mango, bush mango, ugiri, ogbono, etc. The names are given based on what they are known as in different regions.

There are several methods for making ogbono soup, but the one that could be considered the easiest and fastest method as affirmed by several individuals is numbered below:

1. Grind the ogbono seeds into a fine powder.
2. Heat the palm oil in a large pot over medium heat.
3. Add the meat or fish and cook until browned.
4. Add the onion, garlic, ginger, and chilli pepper and cook until fragrant.
5. Add the stock and bring to a boil.
6. Reduce heat to low and simmer for 30 minutes, or until the meat or fish is cooked through.
7. Add and stir in the ogbono powder and cook until the soup has thickened.
8. Season with salt and pepper to taste.
9. Serve hot with fufu, pounded yam, eba or with any other swallow.

Note that your vegetables can be cooked longer depending on how soft or fresh you want them to remain in the soup.

Ogbono soup can be served as a special occasion meal, but it can also be enjoyed regularly with friends and family. It is specially served with fufu, a starchy dough made from cassava, and can also be served with other types of swallow, such as pounded yam, eba, or amala.

There are so many nutritional benefits of ogbono soup. They include the list below:

• Ogbono soup is a good source of protein and vitamins.
• The ogbono seeds are a good source of dietary fibre, which can help to regulate digestion and promote heart health.
• They are also a good source of vitamins A and C, which are important for vision and immune function.
• The meat or fish that is added to ogbono soup is also a good source of protein and other nutrients.
• The vegetables that are added to the soup can also provide additional nutrients, such as vitamins K and A.

Aside from the nutritional benefits of the delectable ogbono soup, there are also health benefits which include:

• Boosting the immune system
• Regulating digestion
• Reducing inflammation
• Improving heart health
• Promoting weight loss

Some people do not like ogbono soup. This could simply be because of its slimy texture and the raw state it may give off. Well, check the tips below, it will help you swallow every dip you make in the soup:

• To avoid the soup becoming too slimy, add the ogbono powder slowly and stir constantly.
• You can add more stock or water if the soup is too thick.
• If the soup is too thin, you can add more ogbono powder.
• You can adjust the amount of chilli pepper to your taste.
• Garnish the soup with chopped green onions or parsley.
• Use more natural spices.

Eating ogbono soup is a great way to get a boost of protein and fibre in one meal. You can never forget your first taste of it.

For the updated version of how to make this yummy soup, watch the video by Zeelicious Foods below.