Ogbono

The Ogbono Seed

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.

Ogbono Soup (“Draw Soup”)

Ogbono soup also referred to as “draw soup” is a rich, nutrition-packed Nigerian soup made from ogbono seeds (ground African mango seeds). It packs a lot of bold and rich flavors and is incredibly delicious when prepared with palm oil, assorted meats, and traditional spices!

Ogbono soup is commonly eaten with fufu, pounded yam or garri (eba). It is called ‘draw soup’ due to the mucilaginous nature that gives it a slippery and viscous texture.

It might take some getting used to due to this texture, but once you taste it, it really does taste amazing, and it makes your fufu go down easily!

Is Ogbono Soup Allowed On A Keto Diet?

Yes, ogbono soup is allowed on a keto or low-carb diet.

Ogbono seeds have high fat and high protein content. 100g (about ⅔ cups) contains 15g of carbs, but this makes eight servings, drastically reducing the carb count per serving.

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 stabilize blood sugar levels.
• Aid in weight loss.
• Reduce high blood pressure.
• Help lower cholesterol levels.

African mango is becoming increasingly popular, and there are products sold and hyped online as weight-loss supplements. I would recommend eating and enjoying the delicious soup to get the full benefit instead of taking supplements. But that is just my opinion.

How To Cook Ogbono Soup

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There is some preparation to be done depending on what type of meat you want to include. Ogbono soup is made with a variety of meats. However, you can pick and choose what you want to use.

We have specialized cook class for interested persons who wants to satisfy their spouses and other family members. It’s also an opportunity to tap from if you are cooking to serve the public.

Cook all the meat you’re going to use with some salt, pepper, onions till it becomes tender. This, of course, will vary depending on what you want to add. At a minimum, beef or goat meat should be included (cooking time is added to our training).

If you’re using vegetables, chop all the vegetables and set them aside. If you buy ogbono seeds from us, grind them using a mortar and pestle set or a electric grinder.

It make things go a bit faster if you bought it already pre-ground and prepackaged. It could be fresher if you grind it yourself, and tastes a whole lot better.