Baskadia

To cook Ogbono soup, you'll need the following ingredients:

- 1/2 cup ground Ogbono seeds

- 2 cups meat stock or water

- 1/2 kg assorted meat (beef, chicken, or goat meat)

- 1/2 cup palm oil

- 2 tablespoons ground crayfish

- 1 medium onion, chopped

- 2-3 cups chopped vegetables (ugu leaves or spinach)

- Salt and pepper to taste

- Seasoning cubes to taste

Here's a basic recipe:

1. Season the assorted meat with salt, onions, and seasoning cubes. Cook until tender.

2. In a separate pot, heat the palm oil for a few minutes.

3. Add the ground Ogbono seeds and stir-fry for about 5 minutes.

4. Add the meat stock or water gradually, stirring continuously to avoid lumps.

5. Add the cooked meat, crayfish, and more seasoning cubes if needed. Cover and simmer for about 10 minutes.

6. Add the chopped vegetables and simmer for an additional 5 minutes.

7. Adjust the seasoning and thickness of the soup to your preference.

*Nutrient Value of Ogbono Soup:*

Ogbono soup is a nutritious dish. The exact nutrient content can vary based on the specific ingredients and proportions used. However, it typically provides a good amount of protein from the meat, vitamins, and minerals from the vegetables, and healthy fats from the palm oil. Ogbono seeds are also rich in healthy fats, protein, fiber, and several vitamins and minerals, including calcium, magnesium, and phosphorus.