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African-Wild-Mango-Ogbono-Seed-Soup-3

African Wild Mango (Ogbono) Seed Soup

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  • Author: Somi Igbene PhD ANutr
  • Prep Time: 5
  • Cook Time: 30
  • Total Time: 35 minutes
  • Yield: Serves 3
  • Cuisine: Nigerian

Description

African wild mang0 (ogbono) seed soup with eba (garri, cassava) – a blo0d-sugar-friendly version.


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)


Instructions

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.

 



Nutrition

  • Serving Size: Per Serving
  • Calories: 519
  • Sugar: 3g
  • Sodium: 140mg
  • Fat: 20g
  • Carbohydrates: 54g
  • Fiber: 3g
  • Protein: 32g
  • Cholesterol: 75mg