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Ogbono Soup (Wild Mango Seed Stew)

A rich, mucilaginous West African stew made with ground ogbono seeds that give it a distinctive slippery texture, loaded with spinach, palm oil, and seasoned meat. Find ogbono seeds at African or Caribbean grocery stores.

70 minMediumServes 6440 cal/serving

West AfricanSoupStovetopStandardHigh ProteinLow CarbLow-SodiumAlcohol-FreeCorn-Free

Ingredients

  • 1.5 lbs beef stew meat, cut into chunks
  • 4 oz stockfish (dried cod; or extra beef), soaked, flaked
  • 1/3 cup red palm oil
  • 1/2 cup ground ogbono seeds (wild mango seed powder)
  • 6 oz fresh spinach, roughly chopped
  • 1/4 cup ground dried crayfish (or dried shrimp powder)
  • 2 scotch bonnet pepper (or habanero), minced
  • 4 cups beef stock
  • 2 beef bouillon cube, crumbled
  • 1 yellow onion, diced
  • 1 tsp salt

Instructions

  1. 1

    Season 1.5 lbs cut into chunks beef stew meat with 1 tsp salt and half the 1 diced yellow onion. Cook in a pot with just enough water to cover over medium heat until tender, about 25 minutes. Reserve the broth.

  2. 2

    Heat 1/3 cup red palm oil in a large pot over medium heat until it melts. Add the remaining yellow onion and 2 minced scotch bonnet pepper (or habanero) and cook, stirring, for 3 minutes.

  3. 3

    Add 1/2 cup ground ogbono seeds (wild mango seed powder) to the hot oil and stir constantly for 2 minutes - the seeds will begin to draw and thicken.

  4. 4

    Pour in 4 cups beef stock and the reserved meat broth, stirring well. Bring to a gentle boil.

  5. 5

    Add the cooked beef stew meat, 4 oz soaked, flaked stockfish (dried cod; or extra beef), 1/4 cup ground dried crayfish (or dried shrimp powder), and 2 crumbled beef bouillon cube. Stir and simmer uncovered for 15 minutes, stirring occasionally.

  6. 6

    Stir in 6 oz roughly chopped fresh spinach and cook for 3 more minutes until wilted. Taste and adjust salt. Serve over white rice or with fufu.

Questions

How long does Ogbono Soup (Wild Mango Seed Stew) keep?

Refrigerate it up to four days, or freeze it in portions for up to three months. Reheat gently on the stovetop with a splash of water or stock to loosen it.

Can I halve or double Ogbono Soup (Wild Mango Seed Stew)?

Yes. As written it serves 6. Every ingredient in this entry carries precomputed half and double quantities, and the app's batch dial rewrites them inside each step. When doubling on the stovetop, use your widest pan or work in two batches so the food sears instead of steaming.

Serve it with

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