Heart-Healthy Ewedu Soup
Discover the vibrant and nutritious world of "Heart-Healthy Ewedu Soup," a wholesome take on the traditional Nigerian delicacy. Packed with freshly blended jute leaves (ewedu), this one-pot wonder combines the earthy savoriness of ground crayfish and egusi (melon seeds) with a subtle kick of chili pepper for a deliciously balanced flavor profile. Enriched with a low-sodium vegetable bouillon cube and seasoned with natural spices like onion powder, this soup is a sodium-conscious choice that serves up heart-friendly goodness in every bite. Quick to prepare in just 30 minutes, its slimy consistency makes it the perfect accompaniment to swallows like amala or fufu, or even steamed rice. Enjoy a comforting, nutrient-packed meal that’s low on salt but high on taste!
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Recipe Information
Ingredients
- 200 grams fresh jute leaves (ewedu)
- 4 cups water
- 0.5 teaspoon baking soda
- 1 tablespoon ground crayfish
- 1 teaspoon onion powder
- 1 piece low-sodium vegetable bouillon cube
- 2 tablespoons ground egusi (melon seeds)
- 0.5 teaspoon ground chili pepper
- 0.5 teaspoon salt
Instructions
Start by washing the fresh jute leaves thoroughly under running water to remove any dirt or impurities. Drain the water and set the leaves aside.
In a large pot, bring 4 cups of water to a boil. Add 1/2 teaspoon of baking soda to the boiling water. This helps to soften the leaves quickly during cooking.
Add the washed jute leaves to the boiling water. Stir them gently and allow them to cook for about 5 minutes, or until the leaves become very soft.
Once the leaves are soft, use a blender or a traditional broom whisk to blend the leaves until they are smooth and have a slightly slimy consistency.
Return the pot with the blended leaves to low heat. Add 1 tablespoon of ground crayfish, 1 teaspoon of onion powder, and 1 low-sodium vegetable bouillon cube. Stir well to combine.
Add 2 tablespoons of ground egusi (melon seeds) and stir the mixture to prevent any lumps from forming. Allow it to simmer for an additional 5 minutes.
Season the soup with 1/2 teaspoon of ground chili pepper and a pinch of salt, adjusting to taste as needed. Stir the soup thoroughly, allowing it to simmer for another 3-5 minutes until all flavors are well integrated.
Serve hot. Ewedu soup pairs well with traditional swallows like amala, fufu, or rice, providing a nourishing and heart-friendly meal.
Nutrition Facts
Calories |
197 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 20 mg | 7% | |
| Sodium | 2101 mg | 91% | |
| Total Carbohydrate | 20.6 g | 7% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 1.8 g | ||
| Protein | 16.5 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 489 mg | 38% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 819 mg | 17% | |
*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.
