Healthy Egusi Soup

  • recipe By: Nagl
  • published on: 6 May 2025
  • updated: 6 May 2025
Healthy Egusi Soup is a light, nutrient-rich version of the classic West African dish, made with ground melon seeds, lean protein, and fresh vegetables. It's a flavorful and wholesome meal perfect for healthy eating.

Overview

Healthy Egusi Soup is a nutritious twist on the traditional West African favorite, made with ground melon seeds, lean protein, and an abundance of leafy greens like spinach or kale. Instead of using palm oil, this version uses a lighter oil like olive oil to reduce saturated fat while still delivering rich flavor. Blended peppers, onions, and garlic form the savory base, while crayfish and smoked fish add depth without excess salt. Packed with protein, healthy fats, and fiber, this hearty soup is both satisfying and good for you. Served with a wholesome side like oat fufu or brown rice, it makes a balanced and delicious meal.

Ingredients

For the Soup Base
1 cup egusi (melon) seeds, ground
4 cups low-sodium chicken, beef, or vegetable broth
2 tablespoons tomato paste
1 medium red onion, finely chopped
2 Roma tomatoes, blended
1-2 scotch bonnet peppers, blended
2 cloves garlic, minced
1 teaspoon grated ginger
1 teaspoon smoked paprika
1 teaspoon ground crayfish (optional)
½ teaspoon sea salt
½ teaspoon black pepper
1 teaspoon dried thyme
½ teaspoon ground turmeric( anti-inflammatory )
½ teaspoon bay leaf
For the Protein & Greens
1 pound lean protein
2 cups assorted leafy greens
1 small red bell pepper
1 teaspoon olive oil or coconut oil

Instructions

01
Prepare the Egusi Mixture
  • In a dry pan, lightly toast the ground egusi seedsfor 2 minutes on low heat to enhance flavor. Set aside.
  • Mix the toasted egusi with ½ cup brothto form a thick paste.
02
Build the Soup Base
  • Heat olive oilin a pot and sauté the onions, garlic, and ginger until fragrant.
  • Stir in the tomato paste, blended tomatoes, and peppers. Cook for 10 minutes until thickened.
  • Add the broth, paprika, thyme, crayfish, turmeric, salt, and bay leaf. Simmer for 10 minutes.
03
Cook the Protein & Egusi
  • Add the lean proteinof choice and cook until done (chicken: 15-20 mins, shrimp: 5 mins, tofu: 5-7 mins).
  • Spoon the egusi pasteinto the pot in small lumps, stirring gently. Cook for 10-15 minutes on low heat.
04
Add Vegetables & Serve
  • Stir in the leafy greens, bell peppers, and simmer for 5 minutes to retain nutrients.
  • Remove from heat, discard the bay leaf, and garnish with cilantro or avocado slices

Healthy Tips

✔ Less oil, same flavor! Using minimal oil keeps it heart-healthy without sacrificing taste.
✔ More greens = more nutrients! Spinach, kale, or ugu add fiber and vitamins.
✔ Protein swaps: Try tofu for a plant-based version or shrimp for a lighter option.
✔ Pair with: Cauliflower rice, whole-grain fufu, or millet swallow for a healthier alternative to pounded yam.

Serving Suggestions

Conclusion

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