Mediterranean Diet Ewedu Soup
Embrace the wholesome flavors of traditional Ewedu Soup with a Mediterranean twist in this vibrant and nutritious recipe! The Mediterranean Diet Ewedu Soup combines tender ewedu leaves blended to a silky perfection with the rich undertones of olive oil, garlic, and ground cumin. A splash of lemon juice and the boldness of dried red pepper add zesty depth, while tomatoes round out the dish with a fresh, tangy finish. This quick and easy recipe, ready in just 30 minutes, is packed with antioxidants, fiber, and essential nutrients, making it a perfect choice for a healthy weeknight meal. Pair it with quinoa or brown rice for a satisfying fusion of traditional African cuisine and Mediterranean health-forward eating. Perfect for anyone seeking flavorful, heart-healthy comfort food, this recipe redefines deliciousness with every spoonful!
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Recipe Information
Ingredients
- 100 grams fresh ewedu leaves
- 2 tablespoons olive oil
- 2 cloves garlic
- 500 milliliters vegetable broth
- 1 medium, finely chopped onion
- 2 tablespoons ground crayfish
- 0.5 teaspoon dried crushed red pepper
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
- 1 teaspoon ground cumin
- 2 medium, chopped tomatoes
Instructions
Rinse the ewedu leaves thoroughly under running water to remove any dirt or impurities.
In a blender, add the ewedu leaves with 100 milliliters of vegetable broth and blend until smooth.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.
Add the minced garlic and cook for an additional 1 minute until fragrant.
Pour the remaining vegetable broth into the pot and bring to a gentle simmer.
Stir in the pureed ewedu leaves, ground crayfish, crushed red pepper, sea salt, black pepper, and ground cumin.
Allow the soup to cook for about 10 minutes, stirring occasionally to prevent sticking.
Add the chopped tomatoes and let the soup simmer for an additional 5 minutes so the flavors meld together.
Finish the soup with a squeeze of fresh lemon juice to brighten the flavors.
Serve the Ewedu Soup hot, and enjoy it as a nourishing dish along with cooked whole grains like quinoa or brown rice for a complete meal.
Nutrition Facts
Calories |
645 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.7 g | 44% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 40 mg | 14% | |
| Sodium | 3614 mg | 157% | |
| Total Carbohydrate | 68.7 g | 25% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 22.3 g | ||
| Protein | 23.8 g | 48% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 382 mg | 29% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 2193 mg | 47% | |
*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.
