Low Fat Egusi Soup
Indulge in the bold flavors of West Africa with this lighter take on the classic Egusi Soup. Our Low Fat Egusi Soup is a nutritious and hearty dish that swaps traditional oils for olive oil and uses lean chicken breast for a healthier protein option. Featuring a vibrant blend of ground melon seeds, chopped spinach, red bell peppers, and aromatic garlic and onions, this recipe delivers the rich, nutty taste you love without the calorie overload. Simmered in low-sodium chicken broth for a flavorful yet guilt-free base, and spiced with a hint of cayenne (if desired), this soup strikes the perfect balance of warmth and depth. Ready in just an hour, it's a wholesome, low-fat rendition of a beloved comfort dish that pairs beautifully with steamed rice or fufu for a satisfying, health-conscious meal. Perfect for meal prep, weeknight dinners, or introducing a healthier spin to traditional African cuisine, this recipe is sure to become a favorite!
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Recipe Information
Ingredients
- 1 cup Egusi (melon seeds)
- 1 lb Lean chicken breast, cut into bite-sized pieces
- 2 cups Spinach, chopped
- 1 Red bell pepper, chopped
- 1 medium Onion, finely chopped
- 2 tbsp Tomato paste
- 4 cups Low-sodium chicken broth
- 1 tbsp Olive oil
- 2 cloves Garlic, minced
- 1 tsp Salt
- 0.5 tsp Black pepper
- 0.5 tsp Cayenne pepper (optional)
- 1 cup Water
Instructions
Start by blending the egusi seeds with a cup of water until you achieve a smooth, paste-like consistency. Set it aside.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion is translucent, about 3-4 minutes.
Add the chopped red bell pepper to the pot and cook for an additional 2 minutes.
Stir in the tomato paste, mixing well with the vegetables, and allow it to cook for 3-4 minutes to reduce its sharpness.
Add the chicken pieces to the pot, stirring to coat them well with the tomato-onion mixture. Cook until the chicken is browned on all sides, about 5 minutes.
Pour in the low-sodium chicken broth and let it come to a boil. Reduce the heat to a simmer and let it cook for 10 minutes.
As the broth simmers, slowly add the blended egusi paste, stirring constantly to prevent it from clumping. Allow the soup to cook for another 10 minutes, stirring occasionally.
Add the chopped spinach to the soup, stirring it in gently. Let it cook for about 5 minutes until the spinach wilts.
Season the soup with salt, black pepper, and cayenne pepper (if using) to taste. Adjust the seasoning as desired.
Serve the soup hot, accompanied by your choice of side, such as steamed rice or fufu, for a satisfying meal.
Nutrition Facts
Calories |
1984 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 107.5 g | 138% | |
| Saturated Fat | 20.7 g | 103% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 3139 mg | 136% | |
| Total Carbohydrate | 53.8 g | 20% | |
| Dietary Fiber | 14.6 g | 52% | |
| Total Sugars | 21.4 g | ||
| Protein | 199.5 g | 399% | |
| Vitamin D | 1.5 mcg | 7% | |
| Calcium | 335 mg | 26% | |
| Iron | 14.6 mg | 81% | |
| Potassium | 3910 mg | 83% | |
*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.
