Nut-Free Egusi Soup
Discover the rich and comforting flavors of Nut-Free Egusi Soup, a delightful twist on the classic West African dish that everyone can enjoy. This hearty soup features ground melon seeds as its star ingredient, which lends a creamy, nutty depth without using actual nuts—perfect for those with nut allergies. Simmered with tender beef or chicken, a vibrant blend of fresh tomatoes, red bell peppers, and Scotch bonnet pepper, and finished with leafy spinach, this wholesome dish is packed with protein and nutrients. The subtle medley of garlic, ginger, and warming spices creates an irresistible aroma that will have your kitchen buzzing with warmth. Ready in just over an hour, this nut-free recipe is perfect for feeding a hungry crowd, especially when paired with fufu, rice, or your favorite side. A must-try for anyone craving an authentic yet allergy-friendly Egusi Soup bursting with bold African flavors!
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Recipe Information
Ingredients
- 150 grams Egusi (melon seeds)
- 100 ml Palm oil
- 2 medium Onions
- 1 large Red bell pepper
- 3 medium Tomatoes
- 300 grams Fresh spinach
- 500 grams Beef or chicken
- 500 ml Water or broth
- 3 large Garlic cloves
- 1 inch piece Ginger
- 1 small Scotch bonnet pepper
- 1 tsp Salt
- 1 tsp Paprika
- 0.5 tsp Black pepper
- 1 cube Seasoning cube
Instructions
Begin by dry roasting the egusi seeds in a pan over medium heat until they lightly brown and release a nutty aroma. Let them cool, then grind into a smooth powder using a spice grinder or blender.
Dice one onion and chop the second onion into larger pieces. Blend the larger onion pieces, red bell pepper, tomatoes, garlic, ginger, and Scotch bonnet pepper until smooth.
Heat the palm oil in a large pot over medium heat. Add the diced onion and sauté until soft and translucent.
Pour the blended mixture into the pot with the onions and cook for about 10 minutes, stirring occasionally, until the sauce reduces and thickens.
Add the meat (beef or chicken) to the pot and continue cooking until browned on all sides.
Season the pot with salt, paprika, black pepper, and the seasoning cube, stirring well.
Slowly add the water or broth, bringing the mixture to a gentle boil. Lower the heat and let it simmer for about 15 to 20 minutes until the meat is cooked through.
Once the meat is cooked, gently fold in the ground egusi seeds, stirring well to prevent lumps. Allow the soup to cook for another 15 minutes, stirring occasionally.
Add the fresh spinach to the pot. Stir and let it cook for about 5 minutes until the spinach is wilted and incorporated into the soup.
Taste the soup for seasoning and adjust if necessary.
Serve hot with fufu, rice, or any preferred side dish.
Nutrition Facts
Calories |
3259 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 242.7 g | 311% | |
| Saturated Fat | 89.0 g | 445% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 3904 mg | 170% | |
| Total Carbohydrate | 81.6 g | 30% | |
| Dietary Fiber | 25.4 g | 91% | |
| Total Sugars | 30.6 g | ||
| Protein | 188.4 g | 377% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 580 mg | 45% | |
| Iron | 30.7 mg | 171% | |
| Potassium | 4101 mg | 87% | |
*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.
