Moderate nutritional value
Nigerian soup of ground melon seeds, palm oil, beef and leafy greens.
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.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 12g | 21.4% |
| Fat | 14g | 20.0% |
| Carbs | 3.1g | 1.0% |
| Simple Sugars | 1.08g | Estimate |
| Complex Carbs | 1.12g | Estimate |
| Fiber | 0.9g | 3.6% |
| Water | 68g | 2.7% |
| Calories | 184 | 8.2% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 5.39 | g | 26.9% |
| Monounsaturated | 4.78 | g | 19.1% |
| Polyunsaturated | 3.53 | g | 27.2% |
| Omega-3 | 1.059 | g | Estimate |
| EPA | 5 | mg | 0.6% |
| DHA | 12 | mg | 1.3% |
| Omega-6 | 2.471 | g | Estimate |
| Trans | 0.24 | g | 12.0% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.47 | mg |
| Vitamin E | 1.23 | mg |
| Selenium | 8.77 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 293 | mcg | 32.6% |
| vitamin B1 | 0.048 | mg | 4.0% |
| vitamin B2 | 0.098 | mg | 7.5% |
| vitamin B3 | 1.87 | mg | 11.7% |
| vitamin B6 | 0.166 | mg | 9.8% |
| vitamin B9 | 33.1 | mcg | 8.3% |
| vitamin B12 | 1.01 | mcg | 42.1% |
| vitamin C | 4.47 | mg | 5.0% |
| vitamin D | 0.874 (35 IU) | mcg | 5.8% |
| vitamin E | 1.23 | mg | 8.2% |
| vitamin K | 85.9 | mcg | 71.6% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 37.1 | mg | 3.7% |
| iron | 2.03 | mg | 11.3% |
| magnesium | 76.1 | mg | 19.0% |
| phosphorus | 164 | mg | 23.4% |
| potassium | 336 | mg | 12.9% |
| sodium | 420 | mg | 18.3% |
| zinc | 3.74 | mg | 34.0% |
| copper | 0.148 | mg | 16.4% |
| manganese | 0.353 | mg | 15.3% |
| selenium | 8.77 | mcg | 15.9% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 365 | mg | 52.1% | 167% |
| Isoleucine | 546 | mg | 39.0% | 133% |
| Leucine | 968 | mg | 35.5% | 116% |
| Lysine | 905 | mg | 43.1% | 138% |
| Methionine | 488 | mg | 46.5% | 156% |
| Phenylalanine | 990 | mg | 56.6% | 177% |
| Threonine | 522 | mg | 49.7% | 153% |
| Tryptophan | 147 | mg | 52.5% | 163% |
| Valine | 598 | mg | 32.9% | 110% |
Values per 100 g
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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.
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).
Mix the ground egusi with the remaining onion and 4 tbsp of the stock into a thick paste.
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.
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.
Stir in the spinach, cook for 3-5 minutes until wilted, then taste and adjust the salt.
Serve hot with fufu, eba or pounded yam.