Egusi Soup
Dive into the rich and vibrant flavors of *Egusi Soup*, a beloved West African dish that combines earthy ground melon seeds with tender beef, smoked fish, and aromatic spices. This hearty, protein-packed soup is simmered in palm oil and infused with a blend of peppers, onions, and garlic for a bold, satisfying taste. Its unique texture comes from the ground egusi, which thickens the soup beautifully, while bitter leaves (or spinach) add a delightful touch of green freshness. Whether served with fufu, pounded yam, or rice, this traditional one-pot recipe is perfect for family meals or special gatherings. With its deep cultural roots and irresistible taste, *Egusi Soup* is sure to become a staple in your kitchen.
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Recipe Information
Ingredients
- 2 cups Egusi (melon seeds)
- 1 cup Palm oil
- 500 g Beef
- 200 g Smoked fish
- 1 piece Stockfish
- 2 tbsp Crayfish
- 100 g Bitter leaves (or spinach)
- 2 Red bell pepper
- 2 Scotch bonnet peppers
- 1 large Onion
- 2 Garlic cloves
- 2 Bouillon cubes
- 4 cups Water
- 1 tsp Salt
Instructions
Start by toasting the egusi seeds in a dry skillet over medium heat for about 5 minutes, stirring frequently, until they become golden and aromatic. Allow to cool and then grind to a fine powder using a spice grinder or blender. Set aside.
In a large pot, heat the palm oil over medium heat. Chop the onion finely and sauté in the oil until soft and translucent, about 5 minutes.
Blend the red bell peppers, Scotch bonnet peppers, and garlic together until smooth. Add this mixture to the onions and cook for another 10 minutes, stirring occasionally.
Cut the beef into bite-sized pieces and add to the pot along with the stockfish, smoked fish, and crayfish. Stir to combine everything well, allowing the beef to brown slightly.
Pour in the water and crumble in the bouillon cubes. Stir to mix well then bring to a boil.
Reduce the heat to a simmer, cover the pot, and let cook for 45 minutes to an hour or until the beef is tender. Check occasionally, stirring to prevent sticking.
Add the ground egusi to the pot and mix thoroughly, ensuring there are no lumps. Let the soup simmer for an additional 15 minutes, stirring occasionally. The egusi will thicken the soup as it cooks.
Wash the bitter leaves thoroughly to remove any bitterness and chop them into smaller pieces if necessary. If using spinach, rinse and chop as well.
Add the bitter leaves or spinach to the soup, and cook for a final 5-10 minutes until the greens are tender.
Taste the soup and adjust seasoning with salt if needed. Serve hot with fufu, pounded yam, or your choice of accompaniment.
Nutrition Facts
Calories |
945 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.0 g | 100% | |
| Saturated Fat | 29.1 g | 145% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 111 mg | 37% | |
| Sodium | 1016 mg | 44% | |
| Total Carbohydrate | 12.6 g | 5% | |
| Dietary Fiber | 3.4 g | 12% | |
| Total Sugars | 3.9 g | ||
| Protein | 49.4 g | 99% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 112 mg | 9% | |
| Iron | 5.3 mg | 30% | |
| Potassium | 1121 mg | 24% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
