Sugar-Free Egusi Soup
This Sugar-Free Egusi Soup is a wholesome and flavorful twist on the classic West African dish, perfect for health-conscious food lovers seeking bold, authentic flavors without added sugars. Packed with protein-rich egusi seeds, tender beef or goat meat, and nutrient-dense spinach or bitter leaf, this hearty soup is simmered to perfection with a vibrant blend of Scotch bonnet peppers, ground crayfish, and tomato paste. The use of palm oil enhances the dish’s richness, while stockfish adds an irresistible umami depth. Prepared in just over an hour, this satisfying meal pairs beautifully with fufu, pounded yam, or rice, making it an excellent choice for a nutritious and comforting dinner. Indulge in this sugar-free, gluten-free, and keto-friendly recipe that showcases the rich culinary heritage of Nigeria.
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Recipe Information
Ingredients
- 2 cups Egusi seeds
- 4 cups Spinach leaves or bitter leaf
- 1 cup Palm oil
- 1 large Onion
- 2 tablespoons Tomato paste
- 2 pieces Scotch bonnet peppers
- 1 pound Beef or goat meat, cut into pieces
- 1 cup Stockfish
- 2 tablespoons Ground crayfish
- 4 cups Water
- 1 teaspoon Salt
- 2 pieces Seasoning cubes
Instructions
Rinse and soak the stockfish in a bowl of water for 30 minutes to soften it.
In a large pot, add the beef or goat meat, a pinch of salt, and enough water to cover the meat. Boil until the meat is tender, then set aside.
Grind the egusi seeds into a fine powder using a blender or food processor.
Blend the onion, Scotch bonnet peppers, and a little water until smooth.
In the same pot, heat the palm oil over medium heat until it becomes transparent.
Add the blended onion and pepper mixture, and tomato paste. Stir and cook for 5 minutes.
Stir in the ground egusi with a little water to form a thick paste, then add it to the pot. Stir continuously until the mixture thickens, about 10 minutes.
Add the cooked meat, stockfish, and any remaining meat broth into the egusi soup base.
Introduce the ground crayfish and seasoning cubes, and adjust the salt as needed.
Let the soup cook for another 10 minutes on low heat, stirring occasionally to prevent it from sticking.
Add the spinach or bitter leaf, stir well, and allow to simmer for an additional 5 minutes.
Serve hot with your choice of fufu, pounded yam, or rice.
Nutrition Facts
Calories |
6748 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 542.6 g | 696% | |
| Saturated Fat | 188.0 g | 940% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 760 mg | 254% | |
| Sodium | 7251 mg | 315% | |
| Total Carbohydrate | 92.4 g | 34% | |
| Dietary Fiber | 25.4 g | 91% | |
| Total Sugars | 20.6 g | ||
| Protein | 406.7 g | 813% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 772 mg | 59% | |
| Iron | 58.2 mg | 323% | |
| Potassium | 8112 mg | 173% | |
*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.
