Soy-Free Egusi Soup
Delight your taste buds with this rich and hearty Soy-Free Egusi Soup, a vibrant West African delicacy loaded with wholesome ingredients and bold flavors. This gluten-free, soy-free version features ground melon seeds (egusi) as the star ingredient, simmered in a fragrant base of onions, tomatoes, bell pepper, and scotch bonnet for a warming kick of heat. Enhanced with tender pre-cooked beef or your favorite protein, the soup is brought to life with the earthy richness of palm oil and fresh spinach folded in at the end. With optional ground crayfish for added depth, this comforting dish pairs perfectly with fufu, rice, or any traditional side for a soul-satisfying meal. Ready in just an hour, this egusi soup is an authentic and allergy-friendly way to explore African cuisine!
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Recipe Information
Ingredients
- 2 cups egusi seeds
- 0.5 cup palm oil
- 1 large onion, chopped
- 1 large bell pepper, chopped
- 2 large tomatoes, chopped
- 2 cups spinach, chopped
- 1 medium scotch bonnet pepper, chopped
- 4 cups chicken stock or water
- 1 teaspoon salt
- 2 tablespoons ground crayfish (optional)
- 1 pound beef or any preferred protein (pre-cooked)
Instructions
Start by grinding the egusi seeds to a smooth powder using a blender or food processor.
Heat the palm oil in a large pot over medium heat. Once hot, add the chopped onions and sauté until translucent.
Add the chopped bell pepper, scotch bonnet, and tomatoes to the pot. Stir and cook for about 5 minutes until the vegetables begin to soften.
Add the ground egusi seeds to the mixture, stirring constantly to avoid burning. Allow it to cook for about 10 minutes, stirring regularly.
Pour in the chicken stock or water, and add the salt. Stir well to combine all ingredients.
Add the pre-cooked beef or your choice of protein, and let the soup simmer for an additional 10 minutes.
If using, add the ground crayfish at this stage and mix thoroughly.
Finally, add the chopped spinach to the pot, and cook for another 5 minutes until the spinach wilts and blends into the soup.
Taste and adjust the seasoning if necessary. Let the soup simmer for a couple more minutes to allow the flavors to meld.
Serve hot with your choice of fufu, rice, or any traditional side.
Nutrition Facts
Calories |
5399 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 420.1 g | 539% | |
| Saturated Fat | 129.9 g | 650% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 441 mg | 147% | |
| Sodium | 6452 mg | 281% | |
| Total Carbohydrate | 102.8 g | 37% | |
| Dietary Fiber | 29.1 g | 104% | |
| Total Sugars | 33.0 g | ||
| Protein | 307.5 g | 615% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 583 mg | 45% | |
| Iron | 54.5 mg | 303% | |
| Potassium | 7855 mg | 167% | |
*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.
