Heart-Healthy Egusi Soup
Dive into the rich and nutritious world of "Heart-Healthy Egusi Soup," a wholesome twist on the beloved West African classic. This vibrant recipe combines ground egusi (melon) seeds with nutrient-packed spinach or kale, lean chicken breast, and a flavorful blend of tomatoes, red bell peppers, garlic, and ginger, all simmered in low-sodium chicken broth for a lighter yet satisfying dish. A hint of cayenne pepper and optional crayfish or dried shrimp add depth to the flavors without overpowering the heart-conscious profile of the soup. With just a tablespoon of palm oil, this recipe strikes the perfect balance between authenticity and wellness, making it an excellent choice for those seeking both flavor and health. Ready in under an hour, this protein-rich soup pairs beautifully with steamed rice or your favorite side, delivering a hearty, warming meal that’s big on taste and easy on the heart.
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Recipe Information
Ingredients
- 1 cup Egusi (melon) seeds
- 3 cups Spinach or kale
- 2 cups Lean chicken breast, diced
- 1 large Onion, chopped
- 1 large Red bell pepper
- 2 cups Tomatoes, diced
- 4 cups Low-sodium chicken broth
- 2 cloves Garlic, minced
- 1 teaspoon Ginger, grated
- 1 tablespoon Palm oil
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Cayenne pepper
- 0.25 cup Crayfish or dried shrimp (optional)
Instructions
Rinse and roughly chop the spinach or kale and set aside.
Blend the Egusi seeds into a fine powder using a blender or food processor. Set aside.
In a large pot, heat the palm oil over medium heat. Add the chopped onions and sauté until translucent, about 3-4 minutes.
Add the minced garlic and grated ginger to the pot, stirring continuously for 1 minute until fragrant.
Add the diced tomatoes and chopped red bell pepper to the pot. Cook for 5 minutes, stirring occasionally, until the vegetables begin to break down.
Pour in the low-sodium chicken broth and bring the mixture to a simmer.
Add the diced chicken breast to the pot, followed by salt, black pepper, and cayenne pepper. Stir to combine, and let it simmer for 10 minutes.
Gradually spoon in the ground Egusi seeds, stirring constantly to prevent clumping. Simmer the soup for another 10 minutes, allowing it to thicken.
If using, add the crayfish or dried shrimp to the soup for added flavor.
Stir in the chopped spinach or kale, letting it wilt into the soup. Simmer for 5 more minutes.
Adjust seasoning with additional salt and pepper if needed.
Serve hot, accompanied by steamed rice or a side of your choice.
Nutrition Facts
Calories |
2859 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 153.3 g | 197% | |
| Saturated Fat | 34.6 g | 173% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 542 mg | 181% | |
| Sodium | 2769 mg | 120% | |
| Total Carbohydrate | 82.9 g | 30% | |
| Dietary Fiber | 24.2 g | 86% | |
| Total Sugars | 32.5 g | ||
| Protein | 282.3 g | 565% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 547 mg | 42% | |
| Iron | 32.6 mg | 181% | |
| Potassium | 6176 mg | 131% | |
*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.
