Nigerian egusi soup

  • Low in lactose

Derived from ingredients – check the package label.

  • Good for lunch

Less suited for dinner.

A thick soup of ground egusi melon seeds fried in palm oil, with beef, smoked fish and spinach; 10 portions, eba or pounded yam served separately.

10 servingsFinal yield 2,303 g

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Ingredients

  • 200 gSeeds, pumpkin and squash seed kernels, dried
  • 500 gBeef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, choice, raw
  • 150 gFish, haddock, smoked
  • 80 gOil, palm
  • 150 gOnions, raw
  • 150 gPeppers, sweet, red, raw
  • 15 gPeppers, hot chili, red, raw
  • 400 gSpinach, raw
  • 4 gSoup, chicken broth or bouillon, dry
  • 4 gSalt, table
  • 1,000 gBeverages, water, tap, drinking
  • 20 gCrustaceans, crayfish, mixed species, wild, raw

Method

  1. Cut the beef into 3 cm cubes and mix with 2 g salt, 50 g chopped onion and the crumbled bouillon. Skin and bone the smoked fish and flake it.
  2. Cover the beef with 700 g water, bring to a boil and cook covered for 50 minutes at 95 °C until tender; keep the broth in the pot.
  3. Blend the red pepper, scotch bonnet and remaining onion with 50 g water. Mix the ground egusi with 100 g water into a thick paste.
  4. Heat the palm oil for 2 minutes to 160 °C and fry the pepper mixture for 8 minutes. Add the egusi paste by spoonfuls, leave unstirred for 5 minutes to set into curds, then turn gently for another 5 minutes.
  5. Add the beef with its broth, the remaining 150 g water, the fish, the ground crayfish and 2 g salt and simmer covered for 15 minutes.
  6. Stir in the roughly chopped spinach and cook uncovered for 5 minutes until wilted. Divide among 10 bowls.

Recipe tradition

Not yet verified

This recipe has not been checked against a documented culinary reference.

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Nutrition

Calculated from the selected ingredients; not a laboratory measurement.

Whole recipe

Energy
3,467.3 kcal
Protein
212.7 g
Fat
275.4 g
Total carbohydrate (by difference)
61 g
Total dietary fibre (USDA)
26.7 g
Saturated fatty acids
95.1 g
Sodium
4,359.8 mg
Salt (sodium × 2.5)
10.9 g

Per serving

Energy from macronutrients
Protein: 21.3 g, 24%Fat: 27.5 g, 69%Total carbohydrate (by difference): 6.1 g, 7%346.7 kcalper serving
  • Protein21.3 g24%
  • Fat27.5 g69%
  • Total carbohydrate (by difference)6.1 g7%

Share of energy from protein, fat and carbohydrate (4 / 9 / 4 kcal per g), not share by weight.

Energy
346.7 kcal
Protein
21.3 g
Fat
27.5 g
Total carbohydrate (by difference)
6.1 g
Total dietary fibre (USDA)
2.7 g
Saturated fatty acids
9.5 g
Sodium
436 mg
Salt (sodium × 2.5)
1.1 g

Per 100 g of finished food

Energy
150.6 kcal
Protein
9.2 g
Fat
12 g
Total carbohydrate (by difference)
2.7 g
Total dietary fibre (USDA)
1.2 g
Saturated fatty acids
4.1 g
Sodium
189.3 mg
Salt (sodium × 2.5)
0.47 g

Salt is calculated from sodium (g salt = mg sodium × 2.5 / 1000) and includes sodium from all ingredients.

A dash means the value is unknown, not zero.

Calculation limitations

  • Nutrition is a calculated estimate, not a laboratory measurement.
  • The final yield is an editorial estimate.
  • Some ingredient quantities use documented estimates or household-measure assumptions.
  • The number of servings is an editorial estimate (midpoint of the source range or based on the dish type and energy).
  • Some ingredients use a generic food profile; exact product composition may differ.
  • Some specific ingredients are represented by the closest generic food with the same culinary function.
  • Fibre, saturated fat and sodium of cooked ingredients are estimated from the consumed ingredient amounts; for drained ingredients, sodium is included only where the retained amount is an explicit editorial estimate.
  • Some process effects could not be resolved in this calculation.

Allergens

Contains: Crustaceans, Fish, Celery

May contain: Gluten, Egg, Soy, Milk, Mustard

Derived from ingredients – check the package label.

Food data sources

  • USDA FoodData Central SR Legacy (2018-04) · USDA Agricultural Research Service, FoodData Central SR Legacy. · CC0 1.0 Universal