Oil Free Ogbono Soup is luscious, delicious and filling. Most Nigerian Soups are traditionally made with Palm oil which I love but sometimes I love to make this delicious Oil free Ogbono because it has a different and equally delicious taste.
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I am not going to pretend like I am making this soup for fit fam purposes though there was a time I used to do Oil free. But I totally prefer the keto way now. Oil free is good if it serves your purpose but with research we are beginning to see that our problem isn't the ingestion of good fat ( of which palm oil is ) but rather the ingestion of a combination of high fat and high carbs has been the problem...... Food for thought right?
Did I tell you how much I love Ogbono Soup? If you have tried my other Ogbono soup recipe which happens to be another culinary perfection with the ever delicious palm oil present, then probably you would have got tired of me raving about it being my best soup.
Ok ok I love all draw soups aka soups with some kind of viscosity. Think Okro Soup, Ewedu Soup....
I know some people don't like draw soup and I totally don't get it ? how could you??? ?
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How to make Oil free Ogbono Soup
The star ingredient in this oil free Ogbono Soup is..... you guessed right. Red bell peppers / paprika pepper / tatase. The red bell peppers helps to add color to the dish.
A good amount of Onions is also an important addition to this oil free Ogbono Soup because it helps with flavor and..... The flavor is totally out of this world YUM!!
Then your Ground Ogbono of course.
If you love this oil free ogbono recipe you should check these other equally delicious recipes
What can I have with this luscious Oil free Ogbono Soup?
You can simply get a spoon and dig in soup only it's that good. If you want to have it with a side, the following swallow recipes will be perfect. Pick your choice..
Can I have this luscious oil free Ogbono Soup on a keto/ low carb lifestyle?
Oh yes you can. This a oil free Ogbono like most Nigerian soups happens to be keto/ low carb friendly. Just grab your Keto Amala, or cauliflower fufu and you are good to go. That's awesome right?
Now what's your excuse? None I guess.I always have a hearty laugh when someone is pleasantly surprised with the deliciousness of this oil free ogbono soup. It's a one on one competitor with the regular ogbono soup. Oh Yes!
Without much ado, let's get cooking.
Love,
PIN! PIN! PIN!
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Oil Free Ogbono
Ingredients
- 150 g/ 1 cup ground ogbono
- 3 medium red bell peppers
- 2 habanero peppers
- 2 large Onions
- 1 Dry fish cleaned and deboned optional
- 100 g Cooked Stock fish optional
- 4 - 5 cups Reserved Meat stock if using precooked meats
- 2 bouillon cubes
- ½ cup ground Crayfish
- 3 - 4 cups / 250 gm chopped Ugu vegetable sub with kale if in Diaspora like me
precooked Assorted meats.
- 300 g beef
- 200 g cow foot
- 200 g roasted turkey
- 100 g cow skin
Instructions
When cooking without precooked meats
- Wash meats and transfer to pot and bring boil, add the crayfish, salt, Bouillon powder.
- While meat is cooking, coarsely blend red bel peppers, onions, and habanero pepper. Pour blend into the boiling meat.
- Cook till meat is tender, then add the ground ogbono and stir. Let simmer on medium heat for about 8 minutes. Taste for seasoning and adjust accordingly.
- Stir in the chopped vegetables then turn off heat. The residual heat will finish off the cooking leaving your vegetable lightly cooked and fresh.
If using already cooked meats.
- Bring meat stock to boil, add crayfish, salt/ bouillon to taste.
- Coarsely blend red bell peppers, onions, and habanero pepper. Pour blend into the boiling meat stock stir and add the ground Ogbono to the soup.
- Let soup simmer for about 5 minutes, then add Cooked meats, dry fish and stock fish If using. Stir and let simmer for another 5 mins. Taste for seasoning and adjust accordingly.
- Stir in the chopped green vegetable. Turn off Heat.
- serve with swallow of choice.
Notes
Nutrition
Sammy
I really like this recipe. It’s easy to follow. Thank you
Kemi
It’s cool but I heat my palm oil first then miss with the grind ogbono to melt,can I try that with the groundnut oil?
Chichi Uguru
Hi Kemi,
I do the same sometimes when I am making ogbono soup with oil. This recipe is for Ogbono soup without oil.
I haven’t tried making Ogbono soup with groundnut oil so I don’t know how it would taste, but I have made Egusi soup with vegetable oil and it was fine.
If you try it out, let me know how it went. Thanks for your comment, I always love to hear from my readers. Have a great day 😊
- Chichi