Ogbono is a source of antioxidants, including flavonoids, carotenoids and polyphenols. Despite this, it is rich in saturated fats, which can contribute to high cholesterol if eaten excessively and as part of an unhealthy diet. 

Ogbono can be part of a healthy diet; you eat it occasionally and cook it with minimal amounts of palm oil. Of note, palm oil, although rich in vitamin A, is rich in saturated fats. So I’ve replaced palm oil with olive oil in this recipe and added leafy green vegetables to boost the fibre content of this meal. 

Before I share the recipe, let’s explore the

Nutrition highlights of African Wild Mango (ogbono) seed soup   

Potassium – works closely with sodium and chloride to maintain acid balance, electrical charge and blood pressure. A low-potassium diet is associated with high blood pressure. This meal provides 978 mg or 27.9% of the daily recommended nutrient intake (RNI) of potassium per serving. 

Folate – is crucial for developing the nervous system health in growing babies. Women with prediabetes or type 2 diabetes may need higher intakes of folate before and up to 12 weeks of pregnancy. For non-pregnant females, this meal provides 140 mcg or 35% of the daily RNI of folate. 

Vitamin A – is crucial for maintaining vision, immunity, and sexual health. This meal is an excellent source of vitamin A. Per serving, it provides 442 mcg or 55% of the daily RNI of vitamin A for women. 

How to Cook African Wild Mango (ogbono) seed soup

Serves: 3 | Preparation time: 5 mins | Cook time: 30 mins

Ingredients

• 300g lean beef
• 4 tablespoons (60g) ground ogbono
• 300g spring greens, chopped
• 1 teaspoon chilli powder
• 3 teaspoons olive oil
• 3 tablespoons ground crayfish
• 2 medium shallots, finely chopped
• 1 large garlic clove, finely chopped
• 1 zero-salt vegetable stock cube

To serve

• 150g garri (dried, grainy cassava)

Directions

1. Put lean beef, half of the shallots, garlic, vegetable stock cube and chilli powder and around 200ml of water in a medium saucepan. Cook on medium heat for 20 minutes or until beef is tender. 
2. In the meantime, heat olive oil in a large non-stick saucepan. Fry the remaining shallots, then add the ground crayfish. Continue to fry for 30 seconds without burning or until fragrant, then add ground ogbono. Fry for 30 seconds, then stir in beef and its stock with around 300ml of water.
3.  Cook on a simmer for 15 minutes until the soup thickens, then stir in chopped spring greens. Continue to cook on a simmer for 5 minutes or until the vegetables become tender. Take the pan off the heat.
4. Put cassava in a medium non-stick saucepan with 300ml of water. Cook on a simmer, stirring frequently until it forms a stiff dough. 
5. Divide cassava between three bowls and serve with ogbono soup. 

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