Ogbono soup (Draw Soup) is a rich, nutrition-packed Nigerian soup made from ogbono seeds (ground African mango seeds), palm oil, assorted meats, and traditional spices. It packs a lot of bold and rich flavors and is incredibly delicious!
Ogbono soup is commonly eaten with fufu dishes like pounded yam or 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!
What Is Ogbono?
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.
Is Ogbono Soup Allowed On A Low Carb Diet?
Yes, ogbono soup is allowed on a keto or low carb diet.
Ogbono seeds have high fat and high protein content. 100g (about 2/3 cups) contains 15g of carbs but this makes 8 servings, drastically reducing the carb count per serving.
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 a weight-loss supplement. I would recommend eating and enjoying the delicious soup to get the full benefit instead of taking supplements. But that is just my opinion.
Ingredients Used In Making Ogbono Soup
Ogbono seeds: This is the heart of this dish and what provides its distinct flavor and texture.
Palm oil: This is a staple in most West African soups as it gives a pleasant rich taste to the dish.
Vegetables: Spinach and onions.
Spices: Bouillon powder (or maggi cubes), ground crayfish, cayenne pepper, salt.
Meat stock: This is used to add an infusion of flavor to the dish. If you don’t have any on hand, you can substitute with water but you will have to increase the salt and other spices used.
Meats: Ogbono soup is cooked with a variety of meats often referred to as ‘assorted meat’. This ca