Low Carb Egusi Soup

Experience the vibrant flavors of West Africa with this Low Carb Egusi Soup—a healthy twist on the traditional classic! Packed with protein-rich melon seeds, tender chunks of beef, and a medley of fresh vegetables, this hearty soup is both nutritious and satisfying. Toasted ground egusi gives the dish its signature nutty flavor and thick, creamy texture, while fresh spinach adds a burst of color and nutrients. A robust tomato and pepper base, enriched with aromatic spices like garlic and crayfish, ties everything together for a truly rich and bold taste. This keto-friendly version skips carb-heavy sides, making it perfect for those seeking a wholesome, low-carb meal. Ready in just an hour, this comforting dish is ideal for family dinners or meal prep. Serve it on its own or pair with low-carb sides for a complete culinary experience!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Egusi (melon seeds)
• 1 pound Beef, cubed
• 4 cups Spinach, fresh or frozen
• 0.25 cup Palm oil
• 1 medium Onion, chopped
• 3 cloves Garlic, minced
• 3 medium Fresh tomatoes, blended
• 1 large Red bell pepper, blended
• 1 optional Habanero pepper, blended
• 3 cups Beef broth
• 2 tablespoons Crayfish, ground
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper

Directions

Step 1

Begin by washing the beef thoroughly, then place in a pot with 1 teaspoon salt and just enough water to cover it. Simmer on medium heat until tender, about 20 minutes. Remove from heat and set aside.

Step 2

While the beef is cooking, blend the fresh tomatoes, red bell pepper, and optionally, the habanero pepper into a smooth paste. Set aside.

Step 3

In a dry pan, lightly toast the egusi seeds for about 3-5 minutes over medium heat until aromatic. Allow them to cool slightly, then grind them into a powder using a spice grinder or blender. Set aside.

Step 4

In a large pot, heat the palm oil over medium heat. Add the chopped onions and minced garlic, sautéing until fragrant and translucent, about 3-4 minutes.

Step 5

Pour the blended tomato and pepper mixture into the pot and cook, stirring occasionally, for about 10 minutes until the raw tomato taste is cooked out and the sauce thickens.

Step 6

Add the beef broth to the pot, followed by the cooked beef, ground crayfish, and black pepper. Stir well to combine and let it simmer for 10 minutes.

Step 7

Reduce the heat to low before adding the ground egusi. Gradually sprinkle the egusi into the simmering soup, stirring continuously to avoid lumps. Allow the soup to cook for another 10 minutes until the egusi thickens and absorbs the flavors.

Step 8

Finally, add the spinach to the pot, stirring gently to ensure it is fully incorporated. Allow the soup to cook for an additional 5 minutes, ensuring the spinach is tender but still vibrant in color.

Step 9

Adjust seasoning if necessary, and remove from heat.

Step 10

Serve the Low Carb Egusi Soup hot, garnishing with additional crayfish or chili, if desired.

Nutrition Facts

Serving size	(2473.6g)

Amount per serving	% Daily Value*
Calories	2852.7

Total Fat 223.8g	0%
Saturated Fat 78.1g	0%
Polyunsaturated Fat 0.1g
Cholesterol 355.0mg	0%
Sodium 5866.3mg	0%
Total Carbohydrate 71.1g	0%
Dietary Fiber 26.9g	0%
Total Sugars 22.1g
Protein 155.8g	0%

Vitamin D 0IU	0%
Calcium 849.0mg	0%
Iron 36.5mg	0%
Potassium 7228.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 68.9%

Protein: 21.3%

Carbs: 9.7%