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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

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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.

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Questions

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

As written, 70 minutes: 25 of prep and 45 of cooking. The longest single stretch is step 1 (25 minutes): "Cook in a pot with just enough water to cover over medium heat until tender, about 25 minutes."

What can I use instead of Scotch bonnet in Ogbono Soup (Wild Mango Seed Stew)?

The entry for Ogbono Soup (Wild Mango Seed Stew) calls for 2 scotch bonnet pepper (or habanero), minced. In its place: Habanero has the same heat and a similar fruitiness. For much less heat, use a jalapeno and a strip of orange bell pepper.

Can I use a different white fish instead of the stockfish in Ogbono Soup (Wild Mango Seed Stew)?

Yes. Any firm white fish of similar thickness works: cod, haddock, pollock and halibut are interchangeable here. Timing follows thickness, not species. As written, the entry for Ogbono Soup (Wild Mango Seed Stew) uses 4 oz stockfish (dried cod; or extra beef), soaked, flaked.

Is Ogbono Soup (Wild Mango Seed Stew) spicy?

Yes, it is properly hot. The heat in Ogbono Soup (Wild Mango Seed Stew) comes from 2 scotch bonnet pepper (or habanero), minced. For a milder plate, remove the seeds and ribs from the scotch bonnet, or use half; nothing else in the method changes. For more, add it at the table rather than in the pot, so everyone sets their own level.

Does Ogbono Soup (Wild Mango Seed Stew) contain fish?

Yes: 4 oz stockfish (dried cod; or extra beef), soaked, flaked. The full allergen list for this entry is fish. Packaged ingredients vary by brand, so check labels if the allergy is serious.

How much protein is in Ogbono Soup (Wild Mango Seed Stew)?

One serving (the recipe makes 6) has 41 g of protein in about 440 calories, alongside 6 g carbohydrate and 34 g fat, plus 1 g fiber and 148 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein soup collection.

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