Sugar-Free Egusi Soup

This sugar-free Egusi Soup is a delightful, health-conscious twist on the traditional West African classic. Packed with the rich, nutty flavor of ground egusi seeds, tender cuts of beef or goat meat, and the savory depth of stockfish, this dish is both hearty and satisfying. Fresh spinach or bitter leaf adds a burst of vibrant greenery, while aromatic spices, ground crayfish, and Scotch bonnet peppers provide a tantalizing fusion of flavors without any added sugar. The velvety texture of the soup is brought together with palm oil and tomato paste, making it an irresistible pairing for fufu, pounded yam, or rice. Perfect for anyone looking to enjoy authentic Nigerian cuisine with a healthier twist, this recipe is easy to prepare and loaded with bold, wholesome ingredients ideal for family dinners or special occasions.

Nutriscore Rating: 62/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 2 cups Egusi seeds
• 4 cups Spinach leaves or bitter leaf
• 1 cup Palm oil
• 1 large Onion
• 2 tablespoons Tomato paste
• 2 pieces Scotch bonnet peppers
• 1 pound Beef or goat meat, cut into pieces
• 1 cup Stockfish
• 2 tablespoons Ground crayfish
• 4 cups Water
• 1 teaspoon Salt
• 2 pieces Seasoning cubes

Directions

Step 1

Rinse and soak the stockfish in a bowl of water for 30 minutes to soften it.

Step 2

In a large pot, add the beef or goat meat, a pinch of salt, and enough water to cover the meat. Boil until the meat is tender, then set aside.

Step 3

Grind the egusi seeds into a fine powder using a blender or food processor.

Step 4

Blend the onion, Scotch bonnet peppers, and a little water until smooth.

Step 5

In the same pot, heat the palm oil over medium heat until it becomes transparent.

Step 6

Add the blended onion and pepper mixture, and tomato paste. Stir and cook for 5 minutes.

Step 7

Stir in the ground egusi with a little water to form a thick paste, then add it to the pot. Stir continuously until the mixture thickens, about 10 minutes.

Step 8

Add the cooked meat, stockfish, and any remaining meat broth into the egusi soup base.

Step 9

Introduce the ground crayfish and seasoning cubes, and adjust the salt as needed.

Step 10

Let the soup cook for another 10 minutes on low heat, stirring occasionally to prevent it from sticking.

Step 11

Add the spinach or bitter leaf, stir well, and allow to simmer for an additional 5 minutes.

Step 12

Serve hot with your choice of fufu, pounded yam, or rice.

Nutrition Facts

Serving size	(2884.1g)

Amount per serving	% Daily Value*
Calories	6747.5

Total Fat 542.6g	0%
Saturated Fat 188.0g	0%
Polyunsaturated Fat 0g
Cholesterol 760.5mg	0%
Sodium 7251.2mg	0%
Total Carbohydrate 92.4g	0%
Dietary Fiber 25.4g	0%
Total Sugars 20.6g
Protein 406.7g	0%

Vitamin D 0IU	0%
Calcium 771.9mg	0%
Iron 58.2mg	0%
Potassium 8112.0mg	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: 71.0%

Protein: 23.6%

Carbs: 5.4%