Nut-Free Egusi Soup

Indulge in the rich, comforting flavors of Nut-Free Egusi Soup, a vibrant West African classic reimagined for those with nut allergies. This hearty dish features roasted melon seeds ground to a smooth powder, infusing the soup with a signature nutty undertone—without the use of actual nuts. Simmered in a luscious blend of palm oil, fresh tomatoes, red bell pepper, and aromatic spices like garlic, ginger, and paprika, the soup is further enriched by tender pieces of beef or chicken and a generous helping of fresh spinach. With its bold, earthy flavors and velvety texture, this gluten-free, allergen-friendly recipe pairs perfectly with fufu, rice, or your favorite starch. Ready in just over an hour, it’s a wholesome and satisfying meal that’s easy to prepare and perfect for family gatherings. Try this nut-free twist on a traditional favorite and savor the essence of authentic African cuisine in every bite!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 150 grams Egusi (melon seeds)
• 100 ml Palm oil
• 2 medium Onions
• 1 large Red bell pepper
• 3 medium Tomatoes
• 300 grams Fresh spinach
• 500 grams Beef or chicken
• 500 ml Water or broth
• 3 large Garlic cloves
• 1 inch piece Ginger
• 1 small Scotch bonnet pepper
• 1 tsp Salt
• 1 tsp Paprika
• 0.5 tsp Black pepper
• 1 cube Seasoning cube

Directions

Step 1

Begin by dry roasting the egusi seeds in a pan over medium heat until they lightly brown and release a nutty aroma. Let them cool, then grind into a smooth powder using a spice grinder or blender.

Step 2

Dice one onion and chop the second onion into larger pieces. Blend the larger onion pieces, red bell pepper, tomatoes, garlic, ginger, and Scotch bonnet pepper until smooth.

Step 3

Heat the palm oil in a large pot over medium heat. Add the diced onion and sauté until soft and translucent.

Step 4

Pour the blended mixture into the pot with the onions and cook for about 10 minutes, stirring occasionally, until the sauce reduces and thickens.

Step 5

Add the meat (beef or chicken) to the pot and continue cooking until browned on all sides.

Step 6

Season the pot with salt, paprika, black pepper, and the seasoning cube, stirring well.

Step 7

Slowly add the water or broth, bringing the mixture to a gentle boil. Lower the heat and let it simmer for about 15 to 20 minutes until the meat is cooked through.

Step 8

Once the meat is cooked, gently fold in the ground egusi seeds, stirring well to prevent lumps. Allow the soup to cook for another 15 minutes, stirring occasionally.

Step 9

Add the fresh spinach to the pot. Stir and let it cook for about 5 minutes until the spinach is wilted and incorporated into the soup.

Step 10

Taste the soup for seasoning and adjust if necessary.

Step 11

Serve hot with fufu, rice, or any preferred side dish.

Nutrition Facts

Serving size	2340.7 grams (2340.7g)

Amount per serving	% Daily Value*
Calories	3259

Total Fat 242.70g	311%
Saturated Fat 89.00g	445%
Polyunsaturated Fat 0.30g
Cholesterol 425mg	142%
Sodium 3904mg	170%
Total Carbohydrate 81.60g	30%
Dietary Fiber 25.40g	91%
Total Sugars 30.60g
Protein 188.40g	377%

Vitamin D 35IU	175%
Calcium 580mg	45%
Iron 31mg	171%
Potassium 4101mg	87%

*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: 66.9%

Protein: 23.1%

Carbs: 10.0%