In this African Mango Kernel Sauce, crushed wild mango kernels (also known as ogbono, or dika) are simmered in a creamy coconut milk base to deliver a deeply flavourful sauce, packed with loads of beneficial nutrients.
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This recipe might bring to mind, a sauce made from the well-known, green or yellow-skinned mango fruit. But.. my friends, that is not the case. The mango kernel in this recipe is the seed of the African mango fruit, also called Wild Mango, Dika, or Ogbono, And yes, I have been on a mission this year to introduce Le Hub to these little kernels. Indigenous to West Africa, the African Mmango tree produces a small green and yellow fruit that looks, at first glance, like a small mango. Doesn’t it just?
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The fruit has a sweet and sour flavour combination and is usually eaten fresh off the tree, or made into jelly. Lately, it is being processed into the African mango juice because of its unique flavour combination, and its sugar content which compares to the sugar content in pineapples. However, the golden nugget of this fruit is in its seeds, which can be obtained by cracking the fruit open. The seeds resemble smooth walnuts, are very aromatic, and can be eaten raw or roasted. Lately, research has found wild mango seeds to be very beneficial in lowering cholesterol, blood sugar and aiding with obesity and weight loss. With the promise of a beneficial effect on blood sugar, I need no further convincing..
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In most parts of West Africa, African mango kernels are pounded and compressed into butter, or compacted into bars called dika cheese. This process prolongs the shelf-life of the African mango kernels and it is not uncommon in rural West Africa, to find bars of compacted dika hanging over the kitchen hearth, and routinely used to flavour soups.
And oh boy, what a flavour! Ground African mango seeds are highly aromatic and lend a powerful umami flavour to cooking. It is also popularly used as a soup thickener because of its mucilaginous qualities. Basically, ground African mango kernels turn into a slimy texture when they come in contact with a liquid, and this slimy texture is what thickens the soup or stew.
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Being one from the “savoury side”, recipes with the promise of umami are high up on my priority list. But, I‘ve mentioned previously Le Hubs‘ relationship or lack thereof with slimy food. Bearing that in mind, I knew this recipe wasn’t going to be an easy sell to Le Hub, even with the nutritional benefits of the African mango, but I was damn going to try!
To make the African mango kernel sauce, I started by measuring out some of the dried kernels in my pantry. It is preferable to store whole African mango kernels as opposed to storing ground kernels. Storing them as whole seeds ensures the seeds stay fresher for longer, and also that they do not lose their mucilaginous property, which begins to diminishes once the seeds are ground.
However, storing African Mango kernels as whole seeds is not a luxury that many in the diaspora can afford for two reasons: First, it is nigh on difficult to find whole seeds to purchase in the diaspora, and secondly, grinding the seeds is a right pain! Still, for the promise of freshness, I set myself…I mean.. Le Hub to the task of grinding, using a mortar and pestle and a good dose of brute force!
We soon abandoned the mortar and pestle for a blender. But this was not before I had turned to my mates for advice (shout out to my girls Adobi, Kutchies, Blessing & LC!). I probably would still be pounding African mango seeds..
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Top Tip
To achieve perfectly and finely ground kernels, use a spice or a coffee grinder. It saves a lot of time and hassle!.
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I know Le Hub is partial to tiger prawns, so I decided to pair my African mango sauce with pan-fried Lemon and Garlic marinated prawns. And it worked! I fried the prawns, and then added them to the sauce towards the end of the cooking. The kids looked at the sauce rather suspiciously at first, but were hooked, to varying degrees, at first taste. To keep it vegan, just omit the tiger prawns!
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This recipe does not disappoint in taste or flavour, and if you are ready to take your taste buds on an exotic adventure, then look no further. This dish promises an adventure that is as flavoursome and nutritious as it is exotic.
Need to purchase some African mango kernels? Try Amazon, who do have a few sellers. The Asian CookShop also has some in stock. If you do happen to know of other stockists in the US or in Europe, please do let me know!
Serve it with wild rice, as I did, or with brown rice, millet or steamed plantains.
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| Servings |
| 8 servings |
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In this African Mango Kernel Sauce, crushed wild mango kernels (also known as ogbono, or dika) are simmered in a creamy coconut milk base to deliver a deeply flavourful sauce, packed with loads of beneficial nutrients.
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- 2 tbsp palm oil
- 1 onions medium-sized and chopped
- 2 cloves garlic peeled and crushed
- 700 ml tomato passata substitute with 2 tbsps tomato concentrate and 500ml water
- 250 ml coconut milk
- 1 vegetable stock cube
- 50 g African mango kernels finely ground
- 500 g Swiss Chard substitute with Kale
- salt to taste
- scotch bonnet pepper de-seeded and finely chopped
- black pepper to taste
- Heat a dutch oven, and when hot, add the palm oil. On a medium heat setting, fry the onions and garlic for 3 - 5 minutes until the onions are soft and translucent.
- Add the tomato passata (or tomato concentrate / water) to the pan. Add the stock cube then bring to boil, then reduce the heat to low/medium and simmer covered for 20 minutes.
- Taste, and season as appropriate, and add the coconut milk and the Swiss chard. , Cover and simmer for 10 minutes.
- Then sprinkle the ground African Mango kernels while stirring all the time to avoid any lumps or clumps. Keep stirring until the African Mango kernels are thoroughly mixed into the sauce. Simmer uncovered for another 5 minutes, then enjoy!
The African Mango kernels change the viscosity of the sauce, making it thicker. As you add the ground kernels, keep an eye on the viscosity of the sauce as you stir. For a thicker sauce, use more ground African mango kernels, and for a thinner sauce, use less.
Is this recipe right for you?
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The information shown is an estimate, and does not replace a professional nutritionist’s advice.
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Did you make this recipe?
Please let me know how it turned out for you. Leave a comment below and share a picture on Instagram with the hashtag #africaonyourplate
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Let me know what you think!
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Emem..xo
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