Low Carb Egusi Soup
Indulge in the bold flavors of **Low Carb Egusi Soup**, a delightful twist on the classic West African dish that’s perfect for ketogenic or low-carb lifestyles. This hearty, nutrient-packed soup features ground egusi (melon seeds) as the star ingredient, creating a creamy, protein-rich base. Tender cubes of simmered beef, vibrant spinach, and a rich blend of tomatoes, red bell pepper, and aromatic spices come together in harmony, while traditional palm oil adds depth and authenticity. Perfectly spiced with optional habanero for a kick, this comforting soup is easy to prepare in under an hour. Serve it warm for a wholesome, flavorful meal that's as satisfying as it is healthy! Ideal for low-carb enthusiasts or anyone craving a taste of authentic African cuisine.
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Recipe Information
Ingredients
- 1 cup Egusi (melon seeds)
- 1 pound Beef, cubed
- 4 cups Spinach, fresh or frozen
- 0.25 cup Palm oil
- 1 medium Onion, chopped
- 3 cloves Garlic, minced
- 3 medium Fresh tomatoes, blended
- 1 large Red bell pepper, blended
- 1 optional Habanero pepper, blended
- 3 cups Beef broth
- 2 tablespoons Crayfish, ground
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Begin by washing the beef thoroughly, then place in a pot with 1 teaspoon salt and just enough water to cover it. Simmer on medium heat until tender, about 20 minutes. Remove from heat and set aside.
While the beef is cooking, blend the fresh tomatoes, red bell pepper, and optionally, the habanero pepper into a smooth paste. Set aside.
In a dry pan, lightly toast the egusi seeds for about 3-5 minutes over medium heat until aromatic. Allow them to cool slightly, then grind them into a powder using a spice grinder or blender. Set aside.
In a large pot, heat the palm oil over medium heat. Add the chopped onions and minced garlic, sautéing until fragrant and translucent, about 3-4 minutes.
Pour the blended tomato and pepper mixture into the pot and cook, stirring occasionally, for about 10 minutes until the raw tomato taste is cooked out and the sauce thickens.
Add the beef broth to the pot, followed by the cooked beef, ground crayfish, and black pepper. Stir well to combine and let it simmer for 10 minutes.
Reduce the heat to low before adding the ground egusi. Gradually sprinkle the egusi into the simmering soup, stirring continuously to avoid lumps. Allow the soup to cook for another 10 minutes until the egusi thickens and absorbs the flavors.
Finally, add the spinach to the pot, stirring gently to ensure it is fully incorporated. Allow the soup to cook for an additional 5 minutes, ensuring the spinach is tender but still vibrant in color.
Adjust seasoning if necessary, and remove from heat.
Serve the Low Carb Egusi Soup hot, garnishing with additional crayfish or chili, if desired.
Nutrition Facts
Calories |
2853 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 223.8 g | 287% | |
| Saturated Fat | 78.1 g | 390% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 355 mg | 118% | |
| Sodium | 5866 mg | 255% | |
| Total Carbohydrate | 71.1 g | 26% | |
| Dietary Fiber | 26.9 g | 96% | |
| Total Sugars | 22.1 g | ||
| Protein | 155.8 g | 312% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 849 mg | 65% | |
| Iron | 36.5 mg | 203% | |
| Potassium | 7228 mg | 154% | |
*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.
