Egusi soup is a popular Nigerian dish made with ground melon seeds (egusi), vegetables, and various meats or fish. It’s rich, flavorful, and nutritious. Here’s a basic recipe for preparing egusi soup along with its health benefits:
Ingredients:
- 1 cup of ground egusi (melon seeds)
- Assorted meats (beef, chicken, or fish)
- Assorted seafood (optional, such as shrimp or crayfish)
- 1 onion, chopped
- 2-3 tomatoes, chopped
- 2-3 cups of chopped spinach or bitter leaf (or other leafy greens)
- 2-3 cups of water or broth
- Palm oil
- Ground crayfish (optional)
- Seasonings: salt, pepper, bouillon cubes, dried or ground spices (such as ground cayenne pepper or paprika)
Procedure to prepare Egusi soup
- Prepare the Egusi Paste:
- Toast the ground egusi in a dry skillet over medium heat for a few minutes until fragrant.
- Transfer the toasted egusi to a bowl and gradually add water to form a thick paste. Set aside.
- Cook the Meat and Seafood:
- In a large pot, heat some palm oil over medium heat. Add chopped onions and sauté until translucent.
- Add the assorted meats and seafood to the pot and cook until browned on all sides.
- Season the meat and seafood with salt, pepper, and any other desired seasonings.
- Add the Tomatoes and Egusi Paste:
- Add the chopped tomatoes to the pot and cook until they start to soften.
- Stir in the egusi paste and cook for a few minutes, stirring continuously to prevent burning.
- Add Water or Broth:
- Pour in the water or broth, stirring well to combine all the ingredients.
- Cover the pot and let the soup simmer for about 10-15 minutes, allowing the flavors to meld together and the egusi to cook through.
- Add Leafy Greens and Seasonings:
- Stir in the chopped spinach or bitter leaf (or other leafy greens) and cook until wilted.
- Adjust the seasoning to taste, adding more salt, pepper, or other seasonings as needed.
- If using ground crayfish, sprinkle it into the soup and stir well.
- Serve:
- Once the soup is ready, serve hot with a side of fufu, pounded yam, rice, or any other preferred accompaniment.
Health Benefits of Egusi Soup:
- Rich in Protein: Egusi soup is a good source of protein from the assorted meats, seafood, and egusi seeds. Protein is essential for building and repairing tissues in the body.
- Vitamins and Minerals: The vegetables used in egusi soup, such as spinach and tomatoes, are rich in vitamins A, C, and K, as well as minerals like iron and potassium.
- Healthy Fats: Palm oil, commonly used in egusi soup, contains healthy fats that provide energy and support cell function in the body.
- Fiber: Leafy greens like spinach add fiber to egusi soup, which promotes digestive health and helps regulate blood sugar levels.
- Antioxidants: Tomatoes and other vegetables used in egusi soup contain antioxidants that help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases.
Overall, Egusi soup is a nutritious and delicious dish that provides a balanced mix of proteins, vitamins, minerals, and healthy fats, making it a healthy addition to any diet when prepared with wholesome ingredients.
7 thoughts on “Egusi Soup”
Leave a Reply
Products
-
Stockfish Panla - Body (1kg)
Original price was: ₦38,000.00.₦35,300.00Current price is: ₦35,300.00.
-
Stockfish - Flesh (245g)
Original price was: ₦18,000.00.₦12,500.00Current price is: ₦12,500.00.
-
Ogbono - (Quarter Bag, 10kg)
Original price was: ₦215,000.00.₦212,690.00Current price is: ₦212,690.00.
-
Ogbono - (Half Paint Bucket, 1kg)
Original price was: ₦25,000.00.₦23,690.00Current price is: ₦23,690.00.
-
Ogbono (1 Derica, 500g)
Original price was: ₦8,200.00.₦7,299.00Current price is: ₦7,299.00.
Top rated products
-
Dried Plantain (1 Paint Bucket, 1.60kg)
Original price was: ₦9,980.00.₦8,550.00Current price is: ₦8,550.00.
-
Egusi - Hand Peeled (1 Paint Bucket, 2.6kg)
Original price was: ₦15,500.00.₦11,550.00Current price is: ₦11,550.00.
-
Prawns - Dry (Big size, Half Paint Bucket- 300g)
Original price was: ₦18,900.00.₦14,500.00Current price is: ₦14,500.00.
-
Fresh Tomatoes - Grade A (1 Paint Bucket, 3.50kg)
Original price was: ₦11,500.00.₦9,500.00Current price is: ₦9,500.00.
-
Garri - Ijebu (White, 10kg)
Original price was: ₦12,800.00.₦10,150.00Current price is: ₦10,150.00.
Crowngreen is a trusted gaming platform that provides engaging slots for players. Crowngreen excels in the online gaming world and has gained trust among gamers.
Every visitor at Crowngreen casino
has the chance to enjoy exclusive tournaments and take advantage of rewarding promotions. Crowngreen ensures fair gameplay, fast transactions, and constant customer support for every player.
With , gamers discover a diverse variety of slots, including jackpot options. The platform focuses on user satisfaction and ensures a secure gaming environment.
Whether you are a beginner or a pro, Crowngreen Casino provides exciting gameplay for everyone. Join at Crowngreen today and discover rewarding games, exclusive bonuses, and a safe gaming environment.
Crowngreen is a trusted online casino that offers thrilling slots for users. Crowngreen Casino shines in the online gaming world and has earned reputation among enthusiasts.
Every user at https://blog.sfusitalia.it/experience-crowngreen-casino-and-make-every-spin/
has the chance to enjoy the latest tournaments and take advantage of rewarding promotions. Crowngreen Casino guarantees reliable gameplay, smooth transactions, and round-the-clock customer support for every gamer.
With , players discover a diverse selection of slots, including live dealer options. The casino delivers entertainment and guarantees a secure gaming environment.
Whether you are experienced or an expert, Crowngreen offers something special for everyone. Join at Crowngreen Casino today and enjoy exciting games, exclusive bonuses, and a safe gaming environment.
топ агентств seo продвижения http://reiting-seo-kompanii.ru/ .
аренда экскаваторов погрузчиков arenda-ekskavatora-pogruzchika-2.ru .
видеостудия для подкастов видеостудия для подкастов .
1xbet g?ncel adres 1xbet g?ncel adres .
Crowngreen Casino is a leading entertainment site that offers engaging slots for users. Crowngreen Casino stands out in the online gaming world and has achieved trust among gamers.
Every visitor at https://aavishkaar-palampur.org/begin-your-adventure-at-crowngreen-casino-and-live-2-2/
can enjoy exclusive games and benefit from rewarding offers. Crowngreen guarantees reliable gameplay, smooth transactions, and round-the-clock customer support for every player.
With , players explore a diverse variety of slots, including live dealer options. The platform delivers user satisfaction and guarantees a safe gaming environment.
Whether you are new or an expert, Crowngreen guarantees unique experiences for everyone. Sign up at Crowngreen Casino today and discover exciting games, fantastic bonuses, and a reliable gaming environment.
Mellstroy Casino – Казино от Меллстроя для своих
Mellstroy Casino – площадка от самого Меллстроя для его подписчиков и тех, кто реально понимает толк в азартных играх. Здесь собраны лучшие слоты, лайв-игры и крэши от ведущих провайдеров. Честный азарт, максимум драйва и только проверенный контент.
мелстрой казино
Популярные категории игр в Mellstroy Casino
В нашем казино ты найдёшь всё: от классики до хай-тек решений, от быстрых игр до настоящих шоу. Вот что ждёт внутри:
мелстрой казино ссылка
Популярные – топовые хиты и новинки, которые выбирают тысячи игроков.
Слоты – игровые автоматы всех форматов: классика, Megaways, Bonus Buy.
mellstroy
Джекпоты – автоматы с прогрессивным призовым фондом для тех, кто охотится за крупным кушем.
Live Casino – Рулетка, Blackjack, Baccarat и другие игры с живыми дилерами.
mellstroy
Blackjack – игра для тех, кто любит стратегию и риск.
Baccarat – простая и стильная карточная игра с высоким RTP.
Plinko – легенда среди быстрых игр, где каждый шарик может принести х10, х100 или больше.
Game Shows – интерактивные шоу Crazy Time, Monopoly Live и другие.
Bonus Buy – слоты с возможностью купить бонус прямо сейчас.
Быстрые игры – мгновенные результаты и максимум адреналина.
Бонусные игры – для быстрого выполнения условий бонусов.
Топовые провайдеры
В Mellstroy Casino собраны игры от студий, которые знают, как делать азарт настоящим. Среди них: Pragmatic Play, Evolution, BGaming, Inout, 100HP, PG Soft, Evoplay. Эти бренды дают честные RTP, крутые механики и инновации, которые двигают рынок вперёд.
mellstroy casino https://mullstroy.com
Ставь ставки на топовые спортивные события и турниры
Азарт – это не только слоты и лайв-дилеры. В спортивной линии Mellstroy Casino доступны тысячи событий ежедневно в более чем 60 видах спорта. Футбол, теннис, баскетбол, MMA, Формула-1 и киберспорт – CS2, Dota 2, League of Legends. Следи за Premier League, La Liga, Serie A, Ligue 1, Primeira Liga и Ekstraklasa – ставь до матча через Prematch или в режиме реального времени в Live. Динамичные коэффициенты, live-статистика и быстрые расчёты делают игру максимально честной и захватывающей.