Mediterranean Diet Ewedu Soup

Experience a healthy twist on a traditional favorite with this Mediterranean Diet Ewedu Soup—a vibrant, nutrient-packed dish that combines the earthy flavors of fresh ewedu leaves with the wholesome goodness of Mediterranean ingredients. This quick and easy recipe marries authentic African culinary techniques with heart-healthy staples like olive oil, bright lemon juice, and a medley of spices including cumin and crushed red pepper, creating a flavorful broth that's both comforting and refreshing. With tender tomatoes and aromatic garlic enhancing every spoonful, this soup is perfect as a standalone light meal or served alongside whole grains like quinoa or brown rice for added sustenance. Ready in just 30 minutes, this balanced and satisfying recipe is a must-try for those embracing both cultural diversity and health-conscious eating.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 100 grams fresh ewedu leaves
• 2 tablespoons olive oil
• 2 cloves garlic
• 500 milliliters vegetable broth
• 1 medium, finely chopped onion
• 2 tablespoons ground crayfish
• 0.5 teaspoon dried crushed red pepper
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 2 tablespoons lemon juice
• 1 teaspoon ground cumin
• 2 medium, chopped tomatoes

Directions

Step 1

Rinse the ewedu leaves thoroughly under running water to remove any dirt or impurities.

Step 2

In a blender, add the ewedu leaves with 100 milliliters of vegetable broth and blend until smooth.

Step 3

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

Step 4

Add the minced garlic and cook for an additional 1 minute until fragrant.

Step 5

Pour the remaining vegetable broth into the pot and bring to a gentle simmer.

Step 6

Stir in the pureed ewedu leaves, ground crayfish, crushed red pepper, sea salt, black pepper, and ground cumin.

Step 7

Allow the soup to cook for about 10 minutes, stirring occasionally to prevent sticking.

Step 8

Add the chopped tomatoes and let the soup simmer for an additional 5 minutes so the flavors meld together.

Step 9

Finish the soup with a squeeze of fresh lemon juice to brighten the flavors.

Step 10

Serve the Ewedu Soup hot, and enjoy it as a nourishing dish along with cooked whole grains like quinoa or brown rice for a complete meal.

Nutrition Facts

Serving size	1093.2 grams (1093.2g)

Amount per serving	% Daily Value*
Calories	645

Total Fat 34.70g	44%
Saturated Fat 5.60g	28%
Polyunsaturated Fat 4.40g
Cholesterol 41mg	14%
Sodium 3614mg	157%
Total Carbohydrate 68.70g	25%
Dietary Fiber 13.90g	50%
Total Sugars 22.30g
Protein 23.80g	48%

Vitamin D 0IU	0%
Calcium 382mg	29%
Iron 9mg	47%
Potassium 2193mg	47%

*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: 45.8%

Protein: 14.0%

Carbs: 40.3%