Low Sodium Egusi Soup
Savor the rich, nutty flavors of **Low Sodium Egusi Soup**, a heart-healthy twist on a beloved West African classic. This vibrant dish combines ground melon seeds (egusi) with tender spinach, smoky fish, and a medley of fresh vegetables for a wholesome, layered taste without the extra salt. Blended onions, tomatoes, and red bell peppers form the aromatic base, simmered to perfection in palm oil and low-sodium chicken broth. The addition of ground crayfish and a hint of cayenne adds depth and a subtle kick to the soup. Ready in just an hour, this nourishing recipe is ideal for family dinners and pairs beautifully with fufu, rice, or your favorite side. Indulge in this flavorful, low-sodium take on Egusi Soup that’s as soothing as it is nutritious!
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 1 cup Egusi seeds (melon seeds, ground)
- 0.5 cup Palm oil
- 2 cups Spinach (or any leafy green)
- 1 cup Smoked fish
- 1 large Onion
- 1 medium Red bell pepper
- 3 medium Tomatoes
- 3 cloves Garlic
- 2 tablespoons Crayfish (ground)
- 4 cups Low sodium chicken broth
- 0.5 teaspoon Ground cayenne pepper
- 1 teaspoon Thyme
- 0.5 teaspoon Black pepper
- 1 cup Water
Directions
Step 1
Rinse and soak the smoked fish in hot water for about 10 minutes, then drain and set aside.
Step 2
In a blender or food processor, blend the onion, red bell pepper, tomatoes, and garlic until smooth.
Step 3
In a large pot, heat the palm oil over medium heat. Add the blended mixture and cook for about 10 minutes, stirring occasionally.
Step 4
Stir in the ground crayfish and ground egusi seeds into the pot. Mix well until the egusi absorbs the oil and begins to clump, cooking for an additional 5 minutes.
Step 5
Add the low sodium chicken broth and water to the pot, stirring to combine. Bring the mixture to a gentle boil.
Step 6
Add the smoked fish, cayenne pepper, thyme, and black pepper to the pot. Reduce the heat to low and let it simmer for 15 minutes.
Step 7
Stir in the spinach and let it simmer until the vegetables are tender, about 5 minutes.
Step 8
Taste and adjust the seasoning if needed, keeping in mind the low sodium requirement. Serve hot with your choice of fufu, rice, or any side.
Nutrition Facts
| Serving size | (2361.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2292.6 |
| Total Fat 183.5g | 0% |
| Saturated Fat 67.5g | 0% |
| Polyunsaturated Fat 0.8g | |
| Cholesterol 136.8mg | 0% |
| Sodium 3375.9mg | 0% |
| Total Carbohydrate 68.3g | 0% |
| Dietary Fiber 16.5g | 0% |
| Total Sugars 27.4g | |
| Protein 103.6g | 0% |
| Vitamin D 43.2IU | 0% |
| Calcium 432.9mg | 0% |
| Iron 14.7mg | 0% |
| Potassium 4061.6mg | 0% |
Source of Calories