Egusi Soup

Moderate nutritional value

Nigerian soup of ground melon seeds, palm oil, beef and leafy greens.

Egusi Soup — photo 1

Egusi soup is a thick Nigerian soup of ground melon seeds fried in red palm oil and simmered with beef, smoked fish, crayfish, scotch bonnet and spinach or ugu leaves, eaten with fufu, eba or pounded yam. A 250 g serving has about 460 kcal, 31 g of protein and 36 g of fat, 13.5 g of it saturated, plus about 1050 mg of sodium. Red palm oil and the greens give each serving about 80% of the daily value for vitamin A.

High proteinLow carbKeto

Macronutrients Distribution

Protein: 12g (41.2%)
Fat: 14g (48.1%)
Carbs: 3.1g (10.7%)
Fiber: 0.9g

Basic Nutritional Info

NutrientValueDV
Protein12g21.4%
Fat14g20.0%
Carbs3.1g1.0%
Simple Sugars1.08gEstimate
Complex Carbs1.12gEstimate
Fiber0.9g3.6%
Water68g2.7%
Calories1848.2%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
25

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Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated5.39g26.9%
Monounsaturated4.78g19.1%
Polyunsaturated3.53g27.2%
Omega-31.059gEstimate
EPA5mg0.6%
DHA12mg1.3%
Omega-62.471gEstimate
Trans0.24g12.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C4.47mg
Vitamin E1.23mg
Selenium8.77mcg

Vitamins

VitaminAmountUnitDV
vitamin A293mcg32.6%
vitamin B10.048mg4.0%
vitamin B20.098mg7.5%
vitamin B31.87mg11.7%
vitamin B60.166mg9.8%
vitamin B933.1mcg8.3%
vitamin B121.01mcg42.1%
vitamin C4.47mg5.0%
vitamin D0.874 (35 IU)mcg5.8%
vitamin E1.23mg8.2%
vitamin K85.9mcg71.6%

Minerals

MineralAmountUnitDV
calcium37.1mg3.7%
iron2.03mg11.3%
magnesium76.1mg19.0%
phosphorus164mg23.4%
potassium336mg12.9%
sodium420mg18.3%
zinc3.74mg34.0%
copper0.148mg16.4%
manganese0.353mg15.3%
selenium8.77mcg15.9%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 365mg52.1%167%
Isoleucine 546mg39.0%133%
Leucine 968mg35.5%116%
Lysine 905mg43.1%138%
Methionine 488mg46.5%156%
Phenylalanine 990mg56.6%177%
Threonine 522mg49.7%153%
Tryptophan 147mg52.5%163%
Valine 598mg32.9%110%

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Allergens

FishShellfish

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Soup Difficulty: Medium Servings: 8 Total: 85 min

Ingredients

  • Beef (chuck), cut into cubes 700 g
  • Smoked fish (catfish or mackerel), deboned 150 g
  • Ground egusi (melon seeds) 200 g
  • Red palm oil 120 ml (110 g)
  • Onion, chopped 1 large (150 g)
  • Scotch bonnet peppers, blended 2 (20 g)
  • Ground dried crayfish 2 tbsp (15 g)
  • Stock cubes 2 (20 g)
  • Spinach or ugu leaves, chopped 400 g
  • Water 1 l
  • Salt 0.5 tsp (3 g)
Prep
25 min
Cook
60 min

Instructions

  1. 1

    Put the beef in a pot with half the onion, 1 stock cube and a pinch of salt, cover and steam for 10 minutes, then add the water and simmer for 35-40 minutes until tender.

  2. 2

    Add the smoked fish to the meat for the last 5 minutes, then set the meat and fish aside and keep the stock (about 600 ml).

  3. 3

    Mix the ground egusi with the remaining onion and 4 tbsp of the stock into a thick paste.

  4. 4

    Heat the palm oil in a large pot over medium heat for 2 minutes (do not let it smoke), then drop in spoonfuls of the egusi paste and fry for 8-10 minutes, turning gently, until the lumps are firm and lightly golden.

  5. 5

    Add the blended pepper, crayfish, the second stock cube and the reserved stock, return the meat and fish, cover and simmer for 15 minutes, stirring occasionally so it does not stick.

  6. 6

    Stir in the spinach, cook for 3-5 minutes until wilted, then taste and adjust the salt.

  7. 7

    Serve hot with fufu, eba or pounded yam.