Many seeds are used in Nigerian cooking. They are generally used ground and provide special flavours and thickening.
Ogbono (irringia gabonsis) is also commonly known as wild mango. The fruits of the bush mango tree are opened and the seeds are split to remove and dry the inner nuts which are then ground before being used to make soup. Freshness is our obsession here at African Plate, which is one of the reasons we keep our ogbono whole. Though it adds an extra step to cooking to grind the ogbono seeds, we think it’s worth it.
When cooked they produce the original ‘draw’ soup which aids in eating ‘swallow’ due to its viscous nature. Young children tend to love ogbono soup and it is a favourite amongst weaning mothers. One of the main reasons that ogbono soup doesn’t ‘draw’ is due to stale ogbono. Pre milled ogbono tends to go stale quicker, especially if not stored properly.
Ogbono seeds are nutrient packed powerhouses, rich in protein, healthy fats and, vitamins, minerals and antioxidants. Studies have shown that this superfood can also help reduce cholesterol, improve heart health, as well as balance blood pressure and sugar.
Order here ➡️
Here is a recipe for you:
50g African Plate Ogbono
50g African Plate Crayfish (grounded)
½ kg Beef/Goat/Lamb
1 Dry fish
2 scotch bonnets
1 teaspoon Salt
1 teaspoon African Plate Cameroon Pepper
1 teaspoon African Plate Ami Ami Spice
For a non-meat alternative, the meat could be substituted for dried mushrooms or jackfruit and dried seaweed for the dried fish
- Cut the meat into 3-4cm chunks and boil in salted water with the Ami Ami Spice until soft.
- Grind the ogbono.
- Blend the onion and scotch bonnet together.
- Clean the dry fish, break into pieces and soak for 10 minutes in boiling water.
- Heat the palm oil, but do not allow it to smoke.
- Add the ogbono and fry lightly for 2 minutes.
- Add 500ml of water/stock and the blended onion and scotch bonnet. Boil for 15 minutes.
- Add the remaining ingredients (except the spinach) and boil for a further 10 minutes.
- Add the spinach and stir in until it wilts.
- Serve with African Plate Coconut Poundo.