Low Sodium Egusi Soup
Savor the rich, bold flavors of West Africa with this Low Sodium Egusi Soup, a heart-healthy adaptation of the traditional Egusi Soup. Packed with nutrient-dense melon seeds, vibrant spinach, smoky fish, and a medley of aromatic spices, this recipe provides all the soulful goodness of its classic counterpart without excess salt. Wholesome ingredients like garlic, bell peppers, and low sodium chicken broth come together to create a luscious, savory base that highlights the unique texture of ground egusi seeds. Perfect for pairing with fufu, rice, or any side of your choice, this satisfying soup is ideal for those seeking hearty, flavorful meals with a focus on low sodium living. Ready in just one hour and brimming with comforting, authentic tastes, this dish is a must-try for anyone looking to explore healthy African cuisine.
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Recipe Information
Ingredients
- 1 cup Egusi seeds (melon seeds, ground)
- 0.5 cup Palm oil
- 2 cups Spinach (or any leafy green)
- 1 cup Smoked fish
- 1 large Onion
- 1 medium Red bell pepper
- 3 medium Tomatoes
- 3 cloves Garlic
- 2 tablespoons Crayfish (ground)
- 4 cups Low sodium chicken broth
- 0.5 teaspoon Ground cayenne pepper
- 1 teaspoon Thyme
- 0.5 teaspoon Black pepper
- 1 cup Water
Instructions
Rinse and soak the smoked fish in hot water for about 10 minutes, then drain and set aside.
In a blender or food processor, blend the onion, red bell pepper, tomatoes, and garlic until smooth.
In a large pot, heat the palm oil over medium heat. Add the blended mixture and cook for about 10 minutes, stirring occasionally.
Stir in the ground crayfish and ground egusi seeds into the pot. Mix well until the egusi absorbs the oil and begins to clump, cooking for an additional 5 minutes.
Add the low sodium chicken broth and water to the pot, stirring to combine. Bring the mixture to a gentle boil.
Add the smoked fish, cayenne pepper, thyme, and black pepper to the pot. Reduce the heat to low and let it simmer for 15 minutes.
Stir in the spinach and let it simmer until the vegetables are tender, about 5 minutes.
Taste and adjust the seasoning if needed, keeping in mind the low sodium requirement. Serve hot with your choice of fufu, rice, or any side.
Nutrition Facts
Calories |
2293 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 183.5 g | 235% | |
| Saturated Fat | 67.5 g | 338% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 137 mg | 46% | |
| Sodium | 3376 mg | 147% | |
| Total Carbohydrate | 68.3 g | 25% | |
| Dietary Fiber | 16.5 g | 59% | |
| Total Sugars | 27.4 g | ||
| Protein | 103.6 g | 207% | |
| Vitamin D | 1.1 mcg | 5% | |
| Calcium | 433 mg | 33% | |
| Iron | 14.7 mg | 82% | |
| Potassium | 4062 mg | 86% | |
*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.
