Recipes · Nigerian · Soups and Broths
Ogbono Soup (Wild Mango Seed Soup)
One serving has 705 kcal and 41 g protein, and at least a fifth of a woman's daily need of vitamin K (264%), zinc (150%), cobalamin (144%), magnesium (101%), phosphorus (98%) and vitamin C (84%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (424 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: beef, fish, shellfish
Ingredients
- 50 g Egusi seeds
- 20 g Palm oil
- 90 g Beef chuck, raw
- 8 g Salt cod
- 12 g Shrimp, raw
- 60 g Kale, raw
- 30 g Onions, raw
- 3 g Chili peppers, red, raw
- 0.5 g Salt
- 150 g Water
Method
- Simmer the beef in the water with a little salt for 20 minutes until nearly tender.
- Grind the egusi seeds (standing in for ogbono) to a powder and mix with a splash of water into a smooth, thick paste.
- Add the palm oil, onion and chili to the pot and simmer for 5 minutes.
- Stir in the ground seed paste, salt cod and shrimp, and simmer for 10 minutes, stirring occasionally, until it thickens and turns glossy and slightly stringy, the hallmark of ogbono.
- Add the shredded kale and simmer for 4-5 minutes until tender.
- Season with the remaining salt and serve hot with a swallow such as garri or pounded yam.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 705 kcal | 33% |
| Carbohydrates | 13.4 g | |
| Water | 306 mL | |
| Fiber | 3 g | 10% |
| Protein | 41 g | 85% |
| Tryptophan | 0.47 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3 g | |
| Lysine | 2.5 g | |
| Methionine | 1.1 g | |
| Cystine | 0.48 g | |
| Phenylalanine | 2 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.9 g | |
| Histidine | 1.2 g | |
| Fat | 57.4 g | |
| Monounsaturated | 17.3 g | |
| Polyunsaturated | 16.9 g | |
| Docosahexaenoic Acid (DHA) | 0.04 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 16.5 g | |
| Saturated | 20.2 g | |
| Trans-Fats | 0.76 g | |
| Cholesterol | 90.9 mg | |
| Calcium | 223 mg | 22% |
| Copper | 0.53 mg | 59% |
| Iron | 6.9 mg | 38% |
| Magnesium | 314 mg | 101% |
| Manganese | 1.4 mg | 79% |
| Phosphorus | 685 mg | 98% |
| Potassium | 1,031 mg | 22% |
| Selenium | 32.1 µg | 58% |
| Sodium | 927 mg | |
| Zinc | 12 mg | 150% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.46 mg | 42% |
| Niacin (vitamin B3) | 6.7 mg | 48% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 0.6 mg | 46% |
| Folate (vitamin B9) | 77.3 µg | 19% |
| Cobalamin (vitamin B12) | 3.5 µg | 144% |
| Choline | 83.9 mg | 20% |
| Vitamin A | 153 µg | 22% |
| Vitamin C | 62.9 mg | 84% |
| Vitamin D (D2 + D3) | 17.4 IU | 3% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 237 µg | 264% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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