Low Fat Egusi Soup

Dive into a wholesome twist on a beloved West African classic with this Low Fat Egusi Soup, a light yet deeply flavorful dish perfect for health-conscious food lovers. Packed with protein-rich lean chicken breast, nutrient-dense spinach, and the earthy richness of blended melon seeds, this soup is a guilt-free comfort food that doesn’t compromise on taste. A fragrant tomato-onion base infused with garlic, red bell peppers, and a touch of olive oil keeps the flavors vibrant while maintaining a low-fat profile. Simmered in low-sodium chicken broth and lightly spiced with black pepper and optional cayenne, this nutritious recipe is as satisfying as it is healthy. Ready in just an hour, it’s ideal for busy weeknights or cozy family dinners. Serve it hot with steamed rice, fufu, or your favorite side for a hearty, balanced meal that’s sure to impress.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Egusi (melon seeds)
• 1 lb Lean chicken breast, cut into bite-sized pieces
• 2 cups Spinach, chopped
• 1 Red bell pepper, chopped
• 1 medium Onion, finely chopped
• 2 tbsp Tomato paste
• 4 cups Low-sodium chicken broth
• 1 tbsp Olive oil
• 2 cloves Garlic, minced
• 1 tsp Salt
• 0.5 tsp Black pepper
• 0.5 tsp Cayenne pepper (optional)
• 1 cup Water

Directions

Step 1

Start by blending the egusi seeds with a cup of water until you achieve a smooth, paste-like consistency. Set it aside.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion is translucent, about 3-4 minutes.

Step 3

Add the chopped red bell pepper to the pot and cook for an additional 2 minutes.

Step 4

Stir in the tomato paste, mixing well with the vegetables, and allow it to cook for 3-4 minutes to reduce its sharpness.

Step 5

Add the chicken pieces to the pot, stirring to coat them well with the tomato-onion mixture. Cook until the chicken is browned on all sides, about 5 minutes.

Step 6

Pour in the low-sodium chicken broth and let it come to a boil. Reduce the heat to a simmer and let it cook for 10 minutes.

Step 7

As the broth simmers, slowly add the blended egusi paste, stirring constantly to prevent it from clumping. Allow the soup to cook for another 10 minutes, stirring occasionally.

Step 8

Add the chopped spinach to the soup, stirring it in gently. Let it cook for about 5 minutes until the spinach wilts.

Step 9

Season the soup with salt, black pepper, and cayenne pepper (if using) to taste. Adjust the seasoning as desired.

Step 10

Serve the soup hot, accompanied by your choice of side, such as steamed rice or fufu, for a satisfying meal.

Nutrition Facts

Serving size	(2243.6g)

Amount per serving	% Daily Value*
Calories	1983.6

Total Fat 107.5g	0%
Saturated Fat 20.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 385.6mg	0%
Sodium 3138.7mg	0%
Total Carbohydrate 53.8g	0%
Dietary Fiber 14.6g	0%
Total Sugars 21.4g
Protein 199.5g	0%

Vitamin D 59.0IU	0%
Calcium 334.7mg	0%
Iron 14.6mg	0%
Potassium 3909.8mg	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: 48.8%

Protein: 40.3%

Carbs: 10.9%