Ogbono Seeds: Recipes, Tips, and Hacks

What are Ogbono Seeds? An Introduction

Ogbono seeds, also known as African mango seeds, are the seeds of the dika nut. They have a tough, hairy outer layer and contain an edible nut inside. Ogbono seeds are common in West African cuisine and are used to make rich stews, soups, and porridge.

Ogbono seeds are high in nutrients like protein, fiber, and healthy fats. They contain magnesium, potassium, and iron. Ogbono seeds may help reduce cholesterol, control blood sugar levels, and aid weight loss. However, more research is needed to confirm these potential health benefits.

To use ogbono seeds, first remove the hairy outer layer. Then grind the seeds into a powder or paste. The ground seeds have a mucilaginous texture, meaning they thicken liquids. Ogbono powder is often used as a natural thickener in soups and stews. It gives them a characteristic slimy, viscous texture. Ogbono seeds have an earthy, nutty flavor and aroma.

With their unique properties and flavor, ogbono seeds are an essential ingredient in West African cuisine. Give them a try, and you'll be making slimy, satisfying stews in no time!

Ogbono Seed Recipe

Ogbono Soup (Draw Soup)

• 1 cup ogbono seeds, ground
• 2 cups meat stock (chicken, beef, or fish)
• Assorted meats and fish (beef, chicken, fish, or goat meat)
• 1/2 cup palm oil
• 1 onion, finely chopped
• 2 tablespoons ground crayfish
• 2 cups chopped spinach or ugu leaves
• Salt and pepper to taste

Instructions:

1. In a pot, combine meat stock, assorted meats, and fish. Cook until the meats are tender.
2. In a separate pot, heat palm oil and sauté chopped onions until translucent.
3. Add the ground ogbono seeds to the palm oil, stirring continuously to avoid lumps.
4. Pour the meat stock into the ogbono mixture, stirring well.
5. Add ground crayfish, salt, and pepper. Simmer for 10–15 minutes until the soup thickens.
6. Stir in chopped spinach or ugu leaves and cook for an additional 5 minutes.
7. Adjust seasoning if necessary, and serve the ogbono soup with fufu, rice, or a swallow of your choice.

Ogbono and Vegetable Sauce

• 1 cup ogbono seeds, ground
• 1/2 cup palm oil
• 1 onion, finely chopped
• 2 cups chopped vegetables (okra, spinach, kale, or ugu)
• Assorted meats or fish (optional)
• 2 tablespoons ground crayfish
• Salt and pepper to taste

Instructions:

1. Heat palm oil in a pot and sauté chopped onions until golden brown.
2. Add ground ogbono seeds to the oil, stirring continuously to form a smooth paste.
3. Pour in enough water or meat stock to achieve the desired consistency.
4. Add assorted meats or fish, if using, and cook until they are done.
5. Stir in chopped vegetables and ground crayfish.
6. Simmer for 10–15 minutes until the sauce thickens and the vegetables are tender.
7. Season with salt and pepper, to taste.
8. Serve the ogbono and vegetable sauce with rice, yams, or any preferred side dish.

Ogbono and Egusi Soup

• 1/2 cup ogbono seeds, ground
• 1/4 cup egusi (melon) seeds, ground
• 1/2 cup palm oil
• Assorted meats and fish (beef, chicken, and fish)
• 1 onion, finely chopped
• 2 tablespoons ground crayfish
• 2 cups chopped ugu or spinach leaves
• Salt and pepper to taste

Instructions:

1. In a pot, combine ground ogbono and egusi seeds with enough water to form a paste.
2. Heat palm oil in a separate pot and sauté chopped onions until translucent.
3. Add the ogbono and egusi pastes to the palm oil, stirring continuously.
4. Pour in meat stock and add assorted meats and fish. Cook until they are done.
5. Stir in the ground crayfish and simmer for 10–15 minutes until the soup thickens.
6. Add chopped ugu or spinach leaves and cook until wilted.
7. Season with salt and pepper, to taste.
8. Serve the ogbono and egusi soup with your preferred accompaniment.

Ogbono and Okra Soup

• 1 cup ogbono seeds, ground
• 1/2 cup palm oil
• 1 onion, finely chopped
• 2 cups of chopped okra
• Assorted meats and fish (beef, chicken, and fish)
• 2 tablespoons ground crayfish
• 2 cups chopped ugu or spinach leaves
• Salt and pepper to taste

Instructions:

1. Heat palm oil in a pot and sauté chopped onions until golden brown.
2. Add ground ogbono seeds to the oil, stirring continuously to form a smooth paste.
3. Pour in enough water or meat stock to achieve the desired consistency.
4. Add assorted meats and fish, cooking until they are done.
5. Stir in chopped okra and ground crayfish.
6. Simmer for 10–15 minutes until the soup thickens and the okra is tender.
7. Add chopped ugu or spinach leaves and cook until wilted.
8. Season with salt and pepper, to taste.
9. Serve the ogbono and okra soup with fufu or your preferred side dish.

Ogbono Seed Pudding (Uji)

• 1 cup ogbono seeds, ground
• 1 cup maize or sorghum flour
• 4 cups of water
• Sugar or honey to taste
• Coconut milk (optional)
• Sliced fruits (bananas, berries) for topping

Instructions:

1. In a bowl, mix ground ogbono seeds with maize or sorghum flour.
2. Gradually add water while stirring to avoid lumps.
3. Pour the mixture into a pot and cook over medium heat, stirring continuously.
4. Cook until the uji thickens to your desired consistency.
5. Sweeten with sugar or honey to taste.
6. Serve the ogbono seed pudding warm, optionally topped with coconut milk and sliced fruits.

Ogbono Seed and Vegetable Stir-Fry

• 1/2 cup ogbono seeds, ground
• 2 tablespoons of vegetable oil
• 1 onion, sliced
• 2 bell peppers, sliced
• 1 cup of broccoli florets
• 1 cup sliced carrots
• 1 cup snap peas
• 2 tablespoons of soy sauce
• 1 tablespoon oyster sauce
• Salt and pepper to taste

Instructions:

1. Heat vegetable oil in a wok or skillet.
2. Add sliced onions and stir-fry until golden brown.
3. Add the ground ogbono seeds, stirring continuously.
4. Add bell peppers, broccoli, carrots, and snap peas to the wok.
5. Stir-fry the vegetables until they are crisp-tender.
6. Pour in soy sauce and oyster sauce, mixing well.
7. Season with salt and pepper, to taste.
8. Serve the ogbono seed and vegetable stir-fry over rice or noodles.

Nutritional Benefits of Ogbono Seeds

Ogbono seeds are nutritional powerhouses. Here are some of the major benefits these little seeds pack:

• Rich in protein: Ogbono seeds contain about 20 grams of protein per half-cup serving. Protein is essential for building and repairing muscle, bone, blood, and cartilage.
• High in iron: Ogbono seeds are a great source of iron, with over 50% of your daily needs in just half a cup. Iron carries oxygen in your blood and helps prevent anemia.
• Loaded with healthy fats: Although ogbono seeds are high in fat, they're the good kind. They contain heart-healthy monounsaturated fats like oleic acid, which can help lower cholesterol and reduce inflammation.
• High in Magnesium: Ogbono seeds have over 30% of your magnesium needs per serving. Magnesium is important for blood pressure regulation, bone health, and metabolism.
• May Help Control Blood Sugar: Ogbono seeds are high in fiber and healthy fats, both of which help slow the digestion of carbohydrates and the absorption of sugar into the bloodstream. This may help prevent blood sugar spikes and crashes.
• Long Shelf Life: When stored properly in an airtight container in the refrigerator, ogbono seeds can last for up to a year. Their hard shells protect the oils inside from oxidizing and going rancid.

How to Store Ogbono Seeds Properly

• Use an airtight container: The best way to store ogbono seeds is in an airtight container, like a jar or plastic container with a sealing lid. This will keep moisture and oxygen out, preventing the seeds from getting stale or developing off-flavors. A glass jar is ideal since it is non-reactive and helps keep the seeds fresh.
• Keep it in a cool, dark place: Heat and light are the enemies of spice freshness. Find a spot in your pantry, cupboard, or cabinet away from the stove, oven, or any direct sunlight. A temperature of about 70 °F is ideal for ogbono seed storage.
• Refrigerate for a longer shelf life: For the longest shelf life, you can store ogbono seeds in an airtight container in the refrigerator. When properly stored, ogbono seeds can last 6–12 months. At room temperature, the shelf life is 3–6 months. Check your seeds periodically and give them a sniff to ensure there is no unpleasant aroma before using. Discard any seeds that develop a musty smell.
• Label and date the container: Once you transfer the ogbono seeds to an airtight container, be sure to label it with the name of the spice and the date of purchase or transfer. This way, you will know exactly how fresh the seeds are and can use them before their shelf life expires.
• Whole vs. ground seeds: Whole ogbono seeds will stay fresh longer than pre-ground seeds. If possible, buy whole seeds and grind them yourself as needed. Ground seeds can lose their flavor and aroma compounds more quickly, so use them up within 3 months. For the freshest flavor, buy ogbono seeds from a store with a high turnover to ensure maximum freshness. Proper storage, handling, and turnover are key to keeping your ogbono seeds tasting their best.

Tips and Hacks for Cooking With Ogbono Seeds

• Use ogbono seeds as a natural thickener. Grind the dried seeds into a powder and add to soups, stews, and sauces. Start with 1 tablespoon at a time, stir well, and simmer until the desired consistency is reached. Ogbono powder will thicken the dish without changing the color.
• Add ogbono powder during the last 10–15 minutes of cooking. This allows the flavors to develop before thickening and prevents the dish from becoming too dense. Continuously stir the pot when adding the powder.
• Combine ogbono powder with palm oil for extra flavor. Heat 1-2 tablespoons of palm oil over low heat, then whisk in 1-2 tablespoons of ogbono powder. Cook, stirring frequently, until the mixture has a paste-like consistency. Add to soups, stews, and sauces.
• Use ogbono seeds as a meat tenderizer. Grind the seeds and rub them onto meat, poultry, or fish before cooking. The natural oils will help break down the fibers, resulting in a very tender dish. Rinse off before cooking.
• Make ogbono seed milk or porridge. Grind the seeds and mix them with water or milk. Simmer, stirring frequently, until thickened. Sweeten with honey, coconut milk, or fruit. Ogbono porridge is often given to infants and the elderly in West Africa due to its high nutritional value.
• Experiment by adding ogbono powder to other recipes like hummus, baba ghanoush, salad dressings, or pancake batter. Start with 1/2 teaspoon at a time. Ogbono seeds have an earthy, nutty flavor that pairs well in many dishes.

Conclusion

So now you've got the scoop on this West African superfood, ogbono seeds. Packed with nutrients but often overlooked, these little seeds can add flavor, thickening power, and health benefits to your diet. With some basic recipes, tips, and hacks, you'll be cooking with ogbono seeds in no time and reaping the rewards. So head to your nearest African market or order some ogbono seeds online. Your taste buds and your body will thank you for discovering this culinary gem. Happy cooking and bon appetit!