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
To watch video of this recipe, please click to the link below👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿👇🏿
- 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
- In a food processor; grind ogbono seeds until you achieve a smooth powder.
- Wash and dices your okro and set aside.
- 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.
- In another pot , pour palm oil and heat . Start stir – frying ogbono over medium heat.
- Add some stock from meat and stir as it simmers.
- Add some well washed vegetables and stir ( you can use any vegetable of your choice)
- Regulate the consistency to your taste. You can add more stock if you don’t want it very thick.
- Add meat ( l used fried fish , stock fish, cow skin and stripes) you can use any meat of your choice.
- Once it simmers for some few mins then your ogbono soup is ready.
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.