Ogbono with the scientific name “Irvingia gabonensis ” are seeds from the African wild mango found in the African forest. We locally call this type of mango ” Bush mango”. The seeds are extracted from the wild mango and thoroughly dried and package or milled and package and exported to the western world . You can find them in the local African markets in Africa. These seeds are very popular in west African cuisines. It has a very rich nutritive value.

This seed is good for it s ability to reduce body fat, weight and cholesterol . It’s a rich source of potassium, iron, water, energy protein , carbohydrate, ascorbic acid, sodium amino acids, dietary fibre, calcium , magnesium and phosphorus.

You can find this wild mango tree in countries like ; Cameroon, Nigeria, Angola, Congo , Uganda, Ghana, Congo, Benin, Ivory Coast, Togo and South East Asia.

Author: Annuchka Queen

Prep time : 10 mins

Cook time: 30 mins

Total time : 40 mins

Serves: 6

To watch video of this recipe, please click to the link below👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿

https://youtu.be/b8OeEFpXc2c

lNDREDIENTS:

• A handful of dry ogbono seeds
• 1/2 cup shredded dried fish
• A diced baby salmon
• 2 bouillon cubes
• 1/2 teaspoon salt
• A cup of diced washed vegetables
• 500g of fresh okro
• 1 kg cow skin
• 700 g of smoked fish / stock fish
• 1/2 kg stripes
• 1 diced fried fish/ 7 slices
• 1 habanero pepper ( optional )
• 1/2 cup palm oil

METHOD:

1. In a food processor; grind ogbono seeds until you achieve a smooth powder.
2. Wash and dices your okro and set aside.
3. Combine meat and stock fish in a pot marinate with onion bouillon cube and some salt add some cups of water to the level of the meat and bring to boil until tender.
4. In another pot , pour palm oil and heat . Start stir – frying ogbono over medium heat.
5. Add some stock from meat and stir as it simmers.
6. Add some well washed vegetables and stir ( you can use any vegetable of your choice)
7. Regulate the consistency to your taste. You can add more stock if you don’t want it very thick.
8. Add meat ( l used fried fish , stock fish, cow skin and stripes) you can use any meat of your choice.
9. Once it simmers for some few mins then your ogbono soup is ready.

Notes:

I don’t know about you but I never cover my okro when cooking it .

Note that you must not cook only with palm oil , you can cook with any oil of your choice but you will have a white ogbono which is very ok.

With the vegetables, you can use well washed bitterleaf it gives it a very delicious taste or any other green vegetable of your choice.

You can use the frying method or the boiling method in preparation of this delicious soup. When next l cook ogbono soup , I will take you through the boiling method.

Enjoy !