Soy-Free Egusi Soup

Discover a rich and satisfying twist on a beloved West African classic with this Soy-Free Egusi Soup. Made with nutrient-packed ground egusi seeds, fresh vegetables, and tender protein of your choice, this recipe is a celebration of bold, savory flavors. It's cooked in aromatic palm oil and enhanced with spinach, a touch of scotch bonnet pepper for heat, and optional ground crayfish for added depth. Perfectly simmered and ready in just an hour, this soy-free variation is ideal for those with dietary restrictions yet retains the authentic heartiness of traditional egusi soup. Serve this flavorful dish with fufu, rice, or your favorite side for a wholesome, crowd-pleasing meal that brings a taste of Africa to your table!

Nutriscore Rating: 66/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 cups egusi seeds
• 0.5 cup palm oil
• 1 large onion, chopped
• 1 large bell pepper, chopped
• 2 large tomatoes, chopped
• 2 cups spinach, chopped
• 1 medium scotch bonnet pepper, chopped
• 4 cups chicken stock or water
• 1 teaspoon salt
• 2 tablespoons ground crayfish (optional)
• 1 pound beef or any preferred protein (pre-cooked)

Directions

Step 1

Start by grinding the egusi seeds to a smooth powder using a blender or food processor.

Step 2

Heat the palm oil in a large pot over medium heat. Once hot, add the chopped onions and sauté until translucent.

Step 3

Add the chopped bell pepper, scotch bonnet, and tomatoes to the pot. Stir and cook for about 5 minutes until the vegetables begin to soften.

Step 4

Add the ground egusi seeds to the mixture, stirring constantly to avoid burning. Allow it to cook for about 10 minutes, stirring regularly.

Step 5

Pour in the chicken stock or water, and add the salt. Stir well to combine all ingredients.

Step 6

Add the pre-cooked beef or your choice of protein, and let the soup simmer for an additional 10 minutes.

Step 7

If using, add the ground crayfish at this stage and mix thoroughly.

Step 8

Finally, add the chopped spinach to the pot, and cook for another 5 minutes until the spinach wilts and blends into the soup.

Step 9

Taste and adjust the seasoning if necessary. Let the soup simmer for a couple more minutes to allow the flavors to meld.

Step 10

Serve hot with your choice of fufu, rice, or any traditional side.

Nutrition Facts

Serving size	(2851.3g)

Amount per serving	% Daily Value*
Calories	5399.3

Total Fat 420.1g	0%
Saturated Fat 129.9g	0%
Polyunsaturated Fat g
Cholesterol 440.7mg	0%
Sodium 6451.9mg	0%
Total Carbohydrate 102.8g	0%
Dietary Fiber 29.1g	0%
Total Sugars 33.0g
Protein 307.5g	0%

Vitamin D 0IU	0%
Calcium 582.6mg	0%
Iron 54.5mg	0%
Potassium 7854.9mg	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: 69.7%

Protein: 22.7%

Carbs: 7.6%