Egusi Soup

Dive into the rich, bold flavors of Egusi Soup, a beloved West African dish that combines nutty, protein-packed melon seeds with simmered beef, smoked fish, and tender stockfish for an irresistible flavor experience. This hearty soup features a vibrant base of palm oil infused with a blend of red bell peppers, fiery Scotch bonnet peppers, and aromatic garlic, creating a deeply savory foundation. Thickened with ground egusi and finished with earthy bitter leaves or spinach, every spoonful is a perfect balance of texture and taste. Ideal for serving alongside fufu, pounded yam, or your favorite starchy side, this comforting and nutrient-rich soup is great for satisfying cravings or celebrating tradition. With a cook time of just 90 minutes, it’s a soulful addition to your recipe repertoire.

Nutriscore Rating: 64/100

Prep Time:30 mins

Cook Time:90 mins

Total Time:120 mins

Servings: 6

Ingredients

• 2 cups Egusi (melon seeds)
• 1 cup Palm oil
• 500 g Beef
• 200 g Smoked fish
• 1 piece Stockfish
• 2 tbsp Crayfish
• 100 g Bitter leaves (or spinach)
• 2 Red bell pepper
• 2 Scotch bonnet peppers
• 1 large Onion
• 2 Garlic cloves
• 2 Bouillon cubes
• 4 cups Water
• 1 tsp Salt

Directions

Step 1

Start by toasting the egusi seeds in a dry skillet over medium heat for about 5 minutes, stirring frequently, until they become golden and aromatic. Allow to cool and then grind to a fine powder using a spice grinder or blender. Set aside.

Step 2

In a large pot, heat the palm oil over medium heat. Chop the onion finely and sauté in the oil until soft and translucent, about 5 minutes.

Step 3

Blend the red bell peppers, Scotch bonnet peppers, and garlic together until smooth. Add this mixture to the onions and cook for another 10 minutes, stirring occasionally.

Step 4

Cut the beef into bite-sized pieces and add to the pot along with the stockfish, smoked fish, and crayfish. Stir to combine everything well, allowing the beef to brown slightly.

Step 5

Pour in the water and crumble in the bouillon cubes. Stir to mix well then bring to a boil.

Step 6

Reduce the heat to a simmer, cover the pot, and let cook for 45 minutes to an hour or until the beef is tender. Check occasionally, stirring to prevent sticking.

Step 7

Add the ground egusi to the pot and mix thoroughly, ensuring there are no lumps. Let the soup simmer for an additional 15 minutes, stirring occasionally. The egusi will thicken the soup as it cooks.

Step 8

Wash the bitter leaves thoroughly to remove any bitterness and chop them into smaller pieces if necessary. If using spinach, rinse and chop as well.

Step 9

Add the bitter leaves or spinach to the soup, and cook for a final 5-10 minutes until the greens are tender.

Step 10

Taste the soup and adjust seasoning with salt if needed. Serve hot with fufu, pounded yam, or your choice of accompaniment.

Nutrition Facts

Serving size	3182.6 grams (3182.6g)

Amount per serving	% Daily Value*
Calories	6504

Total Fat 542.40g	695%
Saturated Fat 187.40g	937%
Polyunsaturated Fat 0.70g
Cholesterol 712mg	237%
Sodium 7275mg	316%
Total Carbohydrate 89.70g	33%
Dietary Fiber 25.90g	93%
Total Sugars 18.70g
Protein 346.10g	692%

Vitamin D 73IU	363%
Calcium 856mg	66%
Iron 61mg	336%
Potassium 9176mg	195%

*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.

Source of Calories

Fat: 73.7%

Protein: 20.9%

Carbs: 5.4%