Egusi Soup

A rich, hearty West African soup made with ground melon seeds, leafy greens, and savory meats—perfect with fufu or rice.  

ingredients

- Ground Egusi (melon seeds) or alternatively Toasted seeds: 200 g / 2 cups  
- Palm oil: 120 ml / ½ cup  
- Beef (cubed): 500 g / 1 lb  
- Goat meat (optional): 250 g / ½ lb  
- Stockfish or dried fish: 100 g / 3.5 oz  
- Ground crayfish: 30 g / 2 tbsp  
- Fresh spinach or bitterleaf: 200 g / 7 oz  
- Onion (chopped): 100 g / 1 medium  
- Fresh tomatoes (optional): 200 g / 2 medium  
- Scotch bonnet peppers: 2–3  
- Seasoning cubes: 2  
- Salt: to taste  
- Water or stock: 1 liter / 4 cups  

---👩🏽‍🍳 Step-by-Step Cooking Instructions

1. Prepare proteins: Wash and season beef, goat meat, and stockfish with salt, seasoning cubes, and chopped onions. Boil until tender.  
2. Toast egusi: Lightly toast ground egusi in a dry pan for 2–3 minutes to enhance flavor.  
3. Make egusi paste: Mix toasted egusi with a little water to form a thick paste.  
4. Cook base: Heat palm oil in a pot, add onions, peppers, and tomatoes. Fry until aromatic.  
5. Add egusi paste: Stir in the egusi paste, cook on low heat for 10 minutes, stirring to avoid burning.  
6. Add proteins: Introduce cooked meats, fish, and crayfish. Stir well.  
7. Add stock: Pour in reserved meat stock or water. Simmer for 15 minutes.  
8. Add greens: Stir in spinach or bitterleaf. Cook for 5 minutes until wilted.  
9. Taste & adjust: Add salt or seasoning cubes as needed.  
10. Serve hot: Pair with pounded yam, rice, or fufu.  

📊 Nutritional Information (per serving)
(Approximate values, based on 6 servings)  

- Calories: 420 kcal  
- Protein: 28 g  
- Fat: 28 g  
- Carbohydrates: 15 g  
- Fiber: 4 g  
- Sodium: 480 mg  

💡 Helpful Cooking Tips

- Toasting egusi before cooking enhances its nutty flavor.  
- Use bitterleaf for a more traditional taste; spinach gives a milder flavor.  
- For thicker soup, add more egusi paste; for lighter soup, increase stock.  
- Palm oil gives authentic flavor—avoid substituting with vegetable oil.  
- Scotch bonnet peppers add heat; adjust quantity to your spice tolerance.