Vegetarian Egusi Soup
Savor the rich and satisfying flavors of Vegetarian Egusi Soup, a plant-based twist on a beloved West African classic. This hearty recipe features ground egusi seeds (melon seeds) as the star ingredient, creating a creamy, nutty base that’s perfectly complemented by the vibrant blend of tomatoes, red bell pepper, and scotch bonnet pepper. Enhanced with the bold richness of palm oil, the soup is brought to life with earthy ground crayfish, tender okra, and a generous handful of fresh spinach for a burst of color and nutrition. Simmered in savory vegetable broth, this soulful dish is packed with flavor and perfect for pairing with rice, pounded yam, or fufu. Quick to prepare in under an hour, this vegetarian version retains all the authentic taste and warmth of traditional Egusi Soup while being a deliciously meat-free alternative. Ideal for those seeking comfort food with a taste of West African cuisine, Vegetarian Egusi Soup is perfect for weeknight dinners or a special occasion meal.
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Recipe Information
Ingredients
- 1 cup Egusi seeds (melon seeds)
- 0.5 cup Palm oil
- 1 cup Chopped onions
- 1 cup Chopped tomatoes
- 1 large Red bell pepper
- 1 small Scotch bonnet pepper
- 3 cups Vegetable broth
- 3 cups Fresh spinach
- 1 tablespoon Ground crayfish
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground pepper
- 1 cup Okra, chopped
- 1 cup Water
Instructions
Begin by grinding the egusi seeds into a fine powder using a dry mill or a high-speed blender.
In a large pot, heat the palm oil over medium heat. Once hot, add the chopped onions and sauté until translucent.
Blend the chopped tomatoes, red bell pepper, and scotch bonnet pepper into a smooth paste using a blender or food processor.
Pour the pepper and tomato mixture into the pot with the onions and stir well. Let it cook for about 10 minutes until the mixture thickens and the oil begins to separate.
Add the ground egusi powder into the mixture, and stir continuously to prevent it from forming lumps. Cook for around 5 minutes.
Gradually add the vegetable broth while stirring to ensure a smooth consistency. Allow the soup to simmer for another 10 minutes.
Stir in the ground crayfish, salt, and ground pepper, and let simmer for 5 more minutes.
Add the prepped okra and stir into the soup. Let it cook for another 5 minutes.
Lastly, add the fresh spinach, allowing it to wilt into the soup. Cook for an additional 3 minutes and then remove from heat.
Taste and adjust seasoning if necessary. Serve hot, pairing with rice, pounded yam, or fufu.
Nutrition Facts
Calories |
2271 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 186.8 g | 239% | |
| Saturated Fat | 68.3 g | 342% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 20 mg | 7% | |
| Sodium | 3001 mg | 130% | |
| Total Carbohydrate | 96.7 g | 35% | |
| Dietary Fiber | 24.2 g | 86% | |
| Total Sugars | 30.7 g | ||
| Protein | 65.1 g | 130% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 358 mg | 28% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 3175 mg | 68% | |
*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.
