Heart-Healthy Ewedu Soup
Dive into the nourishing world of West African cuisine with this Heart-Healthy Ewedu Soup, a vibrant green dish packed with flavor and wellness benefits. Made with fresh jute leaves (ewedu) simmered to silky perfection, this soup is enriched with ground crayfish, egusi melon seeds, and a hint of chili for a balanced, savory kick. What sets this version apart is its heart-conscious twist—low-sodium vegetable bouillon and carefully measured seasoning ensure a nutritious, guilt-free meal. Quick to prepare in just 30 minutes, this comforting soup is perfect with traditional swallows like amala or fufu, or even served alongside steamed rice. Ideal for health-conscious food lovers and fans of wholesome ethnic cooking, this ewedu soup is a delicious way to embrace both flavor and wellness.
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Ingredients
- 200 grams fresh jute leaves (ewedu)
- 4 cups water
- 0.5 teaspoon baking soda
- 1 tablespoon ground crayfish
- 1 teaspoon onion powder
- 1 piece low-sodium vegetable bouillon cube
- 2 tablespoons ground egusi (melon seeds)
- 0.5 teaspoon ground chili pepper
- 0.5 teaspoon salt
Directions
Step 1
Start by washing the fresh jute leaves thoroughly under running water to remove any dirt or impurities. Drain the water and set the leaves aside.
Step 2
In a large pot, bring 4 cups of water to a boil. Add 1/2 teaspoon of baking soda to the boiling water. This helps to soften the leaves quickly during cooking.
Step 3
Add the washed jute leaves to the boiling water. Stir them gently and allow them to cook for about 5 minutes, or until the leaves become very soft.
Step 4
Once the leaves are soft, use a blender or a traditional broom whisk to blend the leaves until they are smooth and have a slightly slimy consistency.
Step 5
Return the pot with the blended leaves to low heat. Add 1 tablespoon of ground crayfish, 1 teaspoon of onion powder, and 1 low-sodium vegetable bouillon cube. Stir well to combine.
Step 6
Add 2 tablespoons of ground egusi (melon seeds) and stir the mixture to prevent any lumps from forming. Allow it to simmer for an additional 5 minutes.
Step 7
Season the soup with 1/2 teaspoon of ground chili pepper and a pinch of salt, adjusting to taste as needed. Stir the soup thoroughly, allowing it to simmer for another 3-5 minutes until all flavors are well integrated.
Step 8
Serve hot. Ewedu soup pairs well with traditional swallows like amala, fufu, or rice, providing a nourishing and heart-friendly meal.
Nutrition Facts
| Serving size | 1209.8 grams (1209.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 197 |
| Total Fat 9.50g | 12% |
| Saturated Fat 1.60g | 8% |
| Polyunsaturated Fat 0.00g | |
| Cholesterol 20mg | 7% |
| Sodium 2101mg | 91% |
| Total Carbohydrate 20.60g | 7% |
| Dietary Fiber 5.50g | 20% |
| Total Sugars 1.80g | |
| Protein 16.50g | 33% |
| Vitamin D 0IU | 0% |
| Calcium 489mg | 38% |
| Iron 6mg | 35% |
| Potassium 819mg | 17% |
Source of Calories