Healthy okra-ogbono And Vegetable Soup

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Healthy okra-ogbono And Vegetable Soup

Okra can be cooked on its own just like ogbono. I prefer to cook okra with ogbono because they complement each other. When you cook okra with ogbono, it gives the soup that drawing effect that is not there when okra is cooked by itself, the chewing okra you feel when eating the soup is not there when you cook ogbono alone.
Okra also known as lady’s finger is one of the nutritious vegetables of Nigeria. Okra is rich in dietary fiber, minerals and vitamins. It is often recommended by nutritionists in cholesterol controlling and weight management,
Ogbono is the seed of African wild mango tree. It is protein rich and when grounded and added to okra soup, it acts as a thickener.
INGREDIENTS
1 cup grounded ogbono
30 medium sized okra
4 table spoon of olive oil, or palm oil, (I prefer Olive Oil)
1 table spoon grounded dry pepper
1 table spoon locust beans (evbarie in Edo, Iru in Yoruba)
2 bouillon cubes (I use one knoor cube)
A hand full vegetable of choice (Spinach, Kale, Ugu, Greens)
500g Beef, six small pieces of ponmo about 2 inches each,
1 small Stock Fish cut into five pieces
2 medium size dry smoked fish of choice
1/2 cup grounded Cray Fish (sun dried shrimps)
Salt to taste

DIRECTION:
1 Ground the ogbono with a dry blender
2 Wash the beef, cut it up into pieces of 2 inches each, boil and set the stock aside
3 Wash the stock fish thoroughly making sure there are no insects
4 If the stock Fish is cod and very dry, you can boil it until it is soft or soak it in water for about 2 hours before adding it to the soup.
5 Wash the ponmo
6 Wash and debone the dry fish
7 Wash and cut up the okra, grate and set aside
8 Heat the oil in a pot. When the oil is hot add the ogbono
9 Stir until it dissolves. Mix the dry pepper in the beef stock and add to this.
10 As it starts to heat up, add the stock fish, knoor cube, crayfish, the cleaned dried smoked fish, boiled beef, locust beans and the ponmo. If the soup is tick add a little water for your desired consistency.
11 Allow to cook for about 25 minutes while stirring every 5 minutes to prevent burning.
12 When the ogbono is cooked, add the grated okra and vegetables.
13 Allow to simmer for about 5 to 8 minutes. Add salt to taste. Your soup is ready to be served.
14 This soup can be served with Pounded yam, Eba, Semovita, Amala, I serve this soup on my brown rice and is delicious.

1 Comment

  1. E . Ighile says:

    Thank you for this combinations. I have not tried making or consuming this combined Okro and Ogbolor before and I don’t even know how it’s flavour. Am looking forward to it.

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