Supu ya Egusi
Soups & Stews • Nigeria
About Egusi Soup
A thick melon-seed soup often cooked with leafy greens, palm oil, and protein such as beef, fish, or chicken.
How to Make Egusi Soup (Traditional & Healthy Version)
Egusi Soup is a beloved West African stew crafted from ground melon seeds, vegetables, and assorted proteins. Rich in flavor and tradition, this iconic dish holds a special place in the culinary landscape of Africa, especially in Nigeria, Ghana, and Cameroon. Egusi Soup is known for its creamy texture, nutty taste, and vibrant, aromatic notes from indigenous spices and leafy greens. Its hearty, satisfying nature makes it a staple at family tables and festive gatherings alike. As a health-conscious recipe, this version of Egusi Soup incorporates lean poultry, minimal oil, and plenty of vegetables, making it perfect for calorie-conscious eaters. The use of melon seeds not only adds flavor but also packs the stew with plant-based protein, healthy fats, and essential nutrients. Whether enjoyed with traditional swallows like pounded yam or served alongside rice, this nutritious stew is a superb choice for those seeking authentic African flavors with a healthy twist. Embrace the warmth and richness of West African cuisine in your own kitchen and enjoy a dish steeped in culture and wholesome goodness.
Ingredients(for 1 medium bowl (about 275g))
- 1/2 cup Egusi seeds (melon seeds), ground (Pumpkin seeds as alternative)
- 150g Chicken breast, skinless (Diced into bite-sized pieces)
- 1 cup Fresh spinach or ugu leaves (Chopped)
- 2 medium Tomatoes (Blended)
- 1 medium Red bell pepper (Blended)
- 1 small Onion (Finely chopped)
- 1 tablespoon Palm oil (Or use canola oil for lighter version)
- 1 tablespoon Crayfish, ground (Optional for flavor) - optional
- 1 cup Low-sodium chicken stock (Homemade or store-bought)
- 1/2 teaspoon Salt (To taste)
- 1/4 teaspoon Ground black pepper (To taste)
Instructions
- 1
Blend tomatoes, red bell pepper, and half the onion into a smooth puree.
5 minutes
Use ripe tomatoes for the best flavor.
- 2
Heat palm oil in a non-stick pot. Add the remaining chopped onion and sauté until translucent.
3 minutes
Keep oil on medium heat to prevent burning.
- 3
Add the blended tomato-pepper mix. Cook until most of the liquid evaporates and the sauce thickens.
5 minutes
Stir occasionally to avoid sticking.
- 4
Add diced chicken breast and ground crayfish (if using). Stir well and cook until chicken is no longer pink.
3 minutes
Cut chicken into small, even pieces for quick cooking.
Why This Dish is Healthy
This healthy Egusi Soup recipe uses minimal oil, lean poultry, and nutrient-dense vegetables, making it lower in calories and saturated fats compared to traditional versions. The ground melon seeds offer plant-based protein and essential fatty acids, supporting heart and brain health. It's filling, flavorful, and suitable for those seeking balanced nutrition without sacrificing authentic West African taste.
Egusi Soup is nutritionally balanced, providing high-quality protein from lean chicken, healthy fats from melon seeds, and fiber from leafy greens. Egusi seeds are rich in vitamins A, B1, B2, C, and minerals like magnesium and potassium. The addition of vegetables boosts antioxidants and supports immune function. With controlled oil and sodium, this version fits well into a calorie-conscious diet.
Pro Tips
- 💡Toast egusi seeds lightly before grinding for an even richer flavor.
- 💡For a lighter soup, use only fresh tomatoes and greens, skipping palm oil.
- 💡Always add leafy vegetables last to retain their color and nutrients.
Storage & Serving
Store leftover Egusi Soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop, adding a splash of water if needed to loosen the consistency.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 210.0 kcal |
| Protein | 10.0 g |
| Carbohydrates | 8.0 g |
| Total Fat | 15.0 g |
| Fiber | 2.2 g |
