Healthy Ogbono Soup

  • recipe By: Nagl
  • published on: 6 May 2025
  • updated: 6 May 2025
Discover the nourishing taste of Healthy Ogbono Soup — a traditional Nigerian favorite packed with protein, fiber, and bold flavors. Perfect for clean eating without compromising on taste.

Overview

Healthy Ogbono Soup is a hearty Nigerian dish made with ground ogbono seeds, which give the soup its signature thick and slippery texture. Cooked with leafy greens, lean meats or fish, and flavored with traditional spices, this soup is both nutritious and satisfying. It’s rich in fiber, protein, and essential nutrients, making it perfect for a wholesome, balanced meal. Enjoy it with fufu, rice, or any preferred side.

Ingredients

For the Soup Base
½ cup ground ogbono seeds
cups low-sodium chicken, beef, or vegetable both
1 medium red onion, finely chopped
2 Roma tomatoes, blended ( optional )
1-2 scotch bonnet peppers, blended
2 cloves garlic, minced
1 teaspoon grated ginger
1 teaspoon smoked paprika
½ teaspoon ground crayfish
½ teaspoon sea salt
½ teaspoon black pepper
1 teaspoon dried thyme
1 teaspoon ground turmeric
½ teaspoon bay leaf
For the Protein & Greens
1 pound lean protein
1 cup assorted mushrooms
2 cups assorted leafy greens
1 teaspoon olive oil or coconut oil

Instructions

01
Prepare the Ogbono Paste
  • In a dry pan, lightly toast the ground ogbono seedsfor 2 minutes on low heat to enhance flavor.
  • Mix the toasted ogbono with ½ cup brothto form a thick paste. Set aside.
02
Build the Soup Base
  • Heat olive oilin a pot and sauté the onions, garlic, and ginger until fragrant.
  • Stir in the blended tomatoes and peppers(if using) and cook for 5-7 minutes until thickened.
  • Add the broth, paprika, thyme, crayfish, turmeric, salt, and bay leaf. Let simmer for 10 minutes.
03
Cook the Protein & Ogbono
  • Add the lean proteinof choice and mushrooms, cooking until done (chicken: 15-20 mins, shrimp: 5 mins, tofu: 5-7 mins).
  • Gently stir in the ogbono pasteand reduce heat. Simmer for 10 minutes, stirring occasionally.
04
Add Vegetables & Serve
  • Stir in the leafy greensand simmer for 5 minutes to retain their nutrients.
  • Remove from heat, discard the bay leaf, and garnish with cilantro or avocado slices

Healthy Tips

✔ Less oil, same flavor! Using minimal oil keeps it heart-healthy without sacrificing taste.
✔ Mushrooms add meaty texture! Great for extra nutrients and a richer umami flavor.
✔ Protein swaps: Try tofu for a plant-based version or shrimp for a lighter option.
✔ Pair with: Cauliflower rice, whole-grain fufu, or millet swallow for a healthier alternative to pounded yam.

Serving Suggestions

Conclusion

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