How to Cook Ogbono Soup: Recipe, Health Benefits & Where to Find Ingredients in Canada

Ogbono Soup: A Comfort Dish Full of Flavor and Tradition

If you're craving a bowl of hot, rich soup that sticks to your swallow and your soul, Ogbono soup is exactly what you need. Loved across West Africa, especially in Nigeria, this soup is thick, hearty, and packed with flavor.

Image from: Shop Africa USA 

But beyond the taste, ogbono (wild mango) seeds also bring major health benefits. And the best part? You don’t have to look elsewhere—Joe’s African Caribbean Market ships all ingredients across Canada.

What You Need to Make Ogbono Soup

Before we go into the recipe, let’s round up your shopping list. You can find every item listed below at Joe’s African Caribbean Market:

Main Ingredients:

• Ground ogbono seeds
• Palm oil
• Assorted meats (goat meat, beef, tripe, or cow skin)
• Stockfish or dry fish
• Smoked fish
• Crayfish (ground)
• Seasoning cubes & salt
• Bitterleaf, spinach, or ugu (fluted pumpkin leaves)
• Scotch bonnet (optional for heat)
  
  

Image from: Price Pally 

Step-by-Step: How to Cook Ogbono Soup

Boil Your Meats

Start with tougher meats like goat, tripe, or cow skin. Season with onions, salt, and bouillon cubes. Boil until tender.

Add Stockfish and Smoked Fish

Soften stockfish in hot water ahead of time. Add it to the pot with smoked fish for extra depth. 

Not sure where to get authentic stockfish or smoked fish in Canada? Check out our guide on where to buy fresh, smoked, and frozen fish across Canada—perfect for traditional soups like Ogbono, Egusi, and more.

Mix Ogbono with palm oil.

In a separate bowl, mix ground ogbono with warm palm oil to form a paste. This prevents clumping when cooking.

Add Ogbono Paste to the Broth

Pour the ogbono and palm oil mixture into the meat stock. Stir well and simmer until the soup thickens and starts to “draw.”

Season & Add Crayfish

Add crayfish, seasoning cubes, and scotch bonnet (if desired). Adjust salt to taste.

Finish with Greens

Add your leafy greens last and simmer for another 5 minutes.

Serve hot with pounded yam, eba, fufu, or rice.

Image from: 9ja Foodie 

 

What Is Ogbono, Really?

Ogbono seeds come from the wild mango tree (Irvingia gabonensis), native to parts of West Africa. When ground, they turn soups into a velvety, stretchy delight that’s satisfying and filling.

Health Benefits of Ogbono Soup

• Rich in fiber – Aids digestion
• High in healthy fats – Boosts satiety and energy
• Packed with protein – Especially when made with assorted meats and fish
• Anti-inflammatory – Ogbono seeds are said to support metabolic health and gut function

Eating ogbono soup regularly is not just a taste of tradition—it’s nourishment that’s good for your body.

Where to Buy Ogbono and Other Ingredients in Canada

Can’t find ogbono seeds in local stores? Don’t worry.

At Joe’s African Caribbean Market, we stock premium quality ogbono (whole or ground), palm oil, dry fish, stockfish, bitterleaf, and all other essentials you need to make this soup from scratch. You can order online and get it delivered to your home anywhere in Canada.

Taste Home, Even Far From It

Ogbono soup brings the warmth of home, the power of tradition, and the joy of sharing to every table.

With Joe’s African Caribbean Market, you can recreate this beloved dish without compromising on quality or authenticity, no matter where you are in Canada.

Order all your Ogbono soup ingredients today from Joe’s African Caribbean Market. Enjoy fast, fresh, Canada-wide delivery of your favorite African groceries.