Now that the lockdown has been extended for another two weeks, we cannot afford to kill ourselves, we will rather keep sane, eat good food and live life as it comes. Since last week, we have been looking at foods and dishes that will fit perfectly into our lockdown budget – since money is not coming in for most of us during this period, everything must be on budget, a low one at that – and the first on the list was Egusi, the most affordable and diverse. Today KOKOFoodies, we will be looking at Ogbono (called Apon in Yoruba and Irvingia in English).
Ogbono soup (Apon) is a thick nutritional Nigerian liquid dish made with ground dry ogbono seeds, sometimes known by the common names wild mango, African mango, bush mango or dika. It falls into the category of soups named draw soup as for its mucilaginous nature which makes it slippery and slimy after being cooked, similar to okra and jute leaves (Ewedu).
It can be eaten with fufu, pounded yam or other types of swallow. In other countries the soup may be available in packaged prepared form in some markets that specialize in Western African foods. Obe apon (apon soup) has a mucilaginous (slimy) texture, soup. Ogbono soup is a good source of Vitamin B2 and Vitamin C. Studies reports show that ogbono seed or kernels contain about 18 amino acids with a good number of nutrients, vitamins and minerals such as calcium, magnesium, potassium, sodium, phosphorus and iron. The addition of pumpkin, spinach or other vegetables will also increase the Vitmamin level in the soup. Ngondi et al., (2005) noted that the seed is capable of reducing fasting blood glucose levels in obese people. Being a rich source of dietary fibre too, the soup helps to improve bowel functioning and prevents constipation.The soup is a possible tool for staving off the negative effects that poor lifestyle can have on the heart.
In addition, it is said to regulate blood pressure and blood sugar level, help lower cholesterol levels and aids weight loss (so no need to worry about adding weight, Apon is here for the rescue). Ogbono Soup Recipe
Ingredients: Ogbono seeds (solid) or ground ogbono, assorted meat and fish, palm oil, vegetable (spinach, pumpkin leaves bitterleaf or any other) if desired, ground crayfish, pepper (ground pepper most preferably for economical purpose), salt, stock (optional), seasoning cubes. How to make: If you are using the seeds, have it ground with a dry mill. If using vegetable, shred and set aside. Cook the assorted meat with the seasoning cubes and onion. Grind crayfish and pepper. Boil some water and set aside.
Pour the palm oil into the pot and leave to melt at low heat (only melt the oil, do not bleach it). Once melted, turn off the heat, add in the ground Ogbono and use your spoon to dissolve the powder in the oil. When it has completely mixed with the oil, add the meat/fish stock (water from cooking the assorted meat and fish). Set the heat of your cooker to low and start stirring. You will notice the soup start to thicken and draw, keep stirring till it has completely absorbed the meat stock. Add a small quantity of the hot water and stir till the Ogbono has absorbed all the water. Repeat this process till you get a consistency.
Making sure that your heat is set low, cover the pot and start cooking and stir every 2-3 minutes for 10 minutes (every 2 minute or so, open the pot, stir every well, scraping the Ogbono that sticks to the base of the pot, cover the pot and cook for another 3 minutes. After 20 minutes, the Ogbono should be well cooked and you will begin to perceive its nice flavour and aroma.
Add in the assorted meat and fish, ground crayfish, salt and pepper to taste. The Ogbono may have become thicker from the cooking. If so, add a little bit more water and stir very well. Cover and cook till the contents of the pot is well heated up. If you prefer your Ogbono Soup without vegetables, turn off the heat and serve but if you like to add a vegetable, add in the vegetable, stir very well, cover the pot and turn off the heat. Leave to stand for about 5 minutes and serve with Fufu or any other swallow. Read also:Â Food: 5 Recipes For Preparing Egusi, The Soup That Perfectly Fits The Lockdown Budget
Recipe 2
Ingredients: same as in recipe 1
How to make: If you are using the Ogbono seeds, have it ground with a dry mill. If using vegetable, shred and set aside. Cook the assorted meat with seasoning cubes and onion. Grind crayfish and pepper.
Put some amount of water in the pot to boil, add in the palm oil and allow to boil for another minute. Pour in the ground Ogbono and stir well to dissolve and mix, then leave to boil. As the soup thickens, add water to get the desired texture, add in the stock (little quantity so it won’t be too much), the fish and meat and leave to cook for 5 minutes. After 5 minutes, taste the soup to check if you need more seasoning and salt (you may usually not need to). Once the taste is okay, add in the vegetables and leave it to boil for another 5-10 minutes. Once done, your apon is ready!
