Heart-Healthy Egusi Soup

Discover a wholesome twist on a West African classic with this Heart-Healthy Egusi Soup, a nutrient-packed fusion of traditional flavors and modern wellness. This hearty, protein-rich stew features finely ground Egusi (melon) seeds for a creamy texture, complemented by tender lean chicken breast, leafy greens like spinach or kale, and a vibrant medley of tomatoes, red bell peppers, and aromatic spices. With a touch of palm oil and the option to include crayfish or dried shrimp, this low-sodium recipe maintains the comforting essence of Egusi soup while prioritizing heart health. Ready in just an hour, it’s perfect when served over steamed rice or paired with your favorite whole grains for a balanced, nutritious meal.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Egusi (melon) seeds
• 3 cups Spinach or kale
• 2 cups Lean chicken breast, diced
• 1 large Onion, chopped
• 1 large Red bell pepper
• 2 cups Tomatoes, diced
• 4 cups Low-sodium chicken broth
• 2 cloves Garlic, minced
• 1 teaspoon Ginger, grated
• 1 tablespoon Palm oil
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Cayenne pepper
• 0.25 cup Crayfish or dried shrimp (optional)

Directions

Step 1

Rinse and roughly chop the spinach or kale and set aside.

Step 2

Blend the Egusi seeds into a fine powder using a blender or food processor. Set aside.

Step 3

In a large pot, heat the palm oil over medium heat. Add the chopped onions and sauté until translucent, about 3-4 minutes.

Step 4

Add the minced garlic and grated ginger to the pot, stirring continuously for 1 minute until fragrant.

Step 5

Add the diced tomatoes and chopped red bell pepper to the pot. Cook for 5 minutes, stirring occasionally, until the vegetables begin to break down.

Step 6

Pour in the low-sodium chicken broth and bring the mixture to a simmer.

Step 7

Add the diced chicken breast to the pot, followed by salt, black pepper, and cayenne pepper. Stir to combine, and let it simmer for 10 minutes.

Step 8

Gradually spoon in the ground Egusi seeds, stirring constantly to prevent clumping. Simmer the soup for another 10 minutes, allowing it to thicken.

Step 9

If using, add the crayfish or dried shrimp to the soup for added flavor.

Step 10

Stir in the chopped spinach or kale, letting it wilt into the soup. Simmer for 5 more minutes.

Step 11

Adjust seasoning with additional salt and pepper if needed.

Step 12

Serve hot, accompanied by steamed rice or a side of your choice.

Nutrition Facts

Serving size	2766.7 grams (2766.7g)

Amount per serving	% Daily Value*
Calories	2859

Total Fat 153.30g	197%
Saturated Fat 34.60g	173%
Polyunsaturated Fat NaNg
Cholesterol 542mg	181%
Sodium 2769mg	120%
Total Carbohydrate 82.90g	30%
Dietary Fiber 24.20g	86%
Total Sugars 32.50g
Protein 282.30g	565%

Vitamin D 65IU	325%
Calcium 547mg	42%
Iron 33mg	181%
Potassium 6176mg	131%

*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: 48.6%

Protein: 39.8%

Carbs: 11.7%