With the way egg is often deep fried in the average Nigerian household, people have often consumed more than this allocation by breakfast. Do not get me wrong, I am not anti-oil, I just think added oil should be significantly limited in our diet; not only from a weight loss perspective but from overall cardiovascular health viewpoint.
So there I was craving Ogbono soup a little while ago, just like okro Soup, I love the ease of preparing ogbono soup. It also one of the lower calories Nigerian soups because it’s seed based and has high thickening properties. You can pretty much get an entire pot full of soup from 1/3 cup of ogbono seed.
Most people think ogbono needs to be melted in oil in order to make it draw (viscous) but this is a misconception, “drawness” is activated by heat not oil. Ogbono can be mixed in hot broth or hot water to get the same effect.
I do hope you try this recipe; you will honestly not miss the oil at all. If you don’t have a lot of time, simmer the broth for about 12-15 minutes on medium –high heat.
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oil Free Okro - Ogbono Soup
Prep time: 10 mins
Cook time: 40 mins
Total time: 50 mins
Serves: 6
In a blender or food processor, process the peppers to a coerce consistency – set aside
Combine the first 4 ingredients in a large pot with 5 cups of water. Simmer on medium-low heat for 30 minutes
Add about 1 cup of simmered broth into the ogbono. Whisk until viscous and smooth
Add the mixed ogbono and peppers into the broth. Stir well to combine. Place the fish pieces in and allow to cook uncovered for 10 minutes.
Add in chopped okra and stir gently (careful not to break the fish). Allow to simmer for another 2 minutes and remove from heat.
Serve and enjoy!!
Credit: 9ja Foodie
So there I was craving Ogbono soup a little while ago, just like okro Soup, I love the ease of preparing ogbono soup. It also one of the lower calories Nigerian soups because it’s seed based and has high thickening properties. You can pretty much get an entire pot full of soup from 1/3 cup of ogbono seed.
Most people think ogbono needs to be melted in oil in order to make it draw (viscous) but this is a misconception, “drawness” is activated by heat not oil. Ogbono can be mixed in hot broth or hot water to get the same effect.
I do hope you try this recipe; you will honestly not miss the oil at all. If you don’t have a lot of time, simmer the broth for about 12-15 minutes on medium –high heat.
oil Free Okro - Ogbono Soup
Prep time: 10 mins
Cook time: 40 mins
Total time: 50 mins
Serves: 6
Ingredients
2 maggi cubes
Salt – to taste
2 tablespoons ground crayfish
2 cups precooked beef/shaki/ponmo
1 large mackerel (or any fish of choice) cleaned and cut into steaks
⅓ cup ground Ogbono seed
2 large red bell pepper (tatshe)
2 scotch bonnet pepper (ata –rodo)
2 cups sliced okra
Directions
Season cleaned fish steaks with salt and pepper – set aside
2 maggi cubes
Salt – to taste
2 tablespoons ground crayfish
2 cups precooked beef/shaki/ponmo
1 large mackerel (or any fish of choice) cleaned and cut into steaks
⅓ cup ground Ogbono seed
2 large red bell pepper (tatshe)
2 scotch bonnet pepper (ata –rodo)
2 cups sliced okra
Directions
Season cleaned fish steaks with salt and pepper – set aside
In a blender or food processor, process the peppers to a coerce consistency – set aside
Combine the first 4 ingredients in a large pot with 5 cups of water. Simmer on medium-low heat for 30 minutes
Add about 1 cup of simmered broth into the ogbono. Whisk until viscous and smooth
Add the mixed ogbono and peppers into the broth. Stir well to combine. Place the fish pieces in and allow to cook uncovered for 10 minutes.
Add in chopped okra and stir gently (careful not to break the fish). Allow to simmer for another 2 minutes and remove from heat.
Serve and enjoy!!
Credit: 9ja Foodie
