Recipes · Nigerian · Soups and Broths
Egusi Soup (Melon Seed Soup)
One serving has 850 kcal and 49 g protein, and at least a fifth of a woman's daily need of zinc (174%), cobalamin (164%), magnesium (126%), phosphorus (125%), copper (86%) and manganese (81%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (504 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: beef, fish, shellfish
Ingredients
- 60 g Egusi seeds
- 25 g Palm oil
- 100 g Beef chuck, raw
- 10 g Salt cod
- 15 g Shrimp, raw
- 80 g Pumpkin leaves, raw
- 15 g Tomato paste
- 40 g Onions, raw
- 4 g Chili peppers, red, raw
- 4 g Garlic, raw
- 0.5 g Salt
- 150 g Water
Method
- Simmer the beef in the water with a little salt for 20 minutes until nearly tender.
- Mix the ground egusi seeds with a splash of water to make a thick paste.
- Heat the palm oil in the pot with the beef, add the onion, garlic and chili, and cook for 3-4 minutes.
- Stir in the tomato paste, then add spoonfuls of the egusi paste, forming small lumps, and simmer for 10 minutes without stirring too much so it can set slightly.
- Add the salt cod and shrimp, then gently break up the egusi lumps and stir; simmer for 8-10 minutes until thickened.
- Stir in the pumpkin leaves and cook for 4-5 minutes until just tender; season with the remaining salt and serve hot with a swallow such as pounded yam.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 850 kcal | 40% |
| Carbohydrates | 19.3 g | |
| Water | 359 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 49.4 g | 103% |
| Tryptophan | 0.57 g | |
| Threonine | 1.9 g | |
| Isoleucine | 2.1 g | |
| Leucine | 3.6 g | |
| Lysine | 3 g | |
| Methionine | 1.3 g | |
| Cystine | 0.57 g | |
| Phenylalanine | 2.4 g | |
| Tyrosine | 1.6 g | |
| Valine | 2.3 g | |
| Histidine | 1.3 g | |
| Fat | 68.1 g | |
| Monounsaturated | 20.6 g | |
| Polyunsaturated | 19.9 g | |
| Docosahexaenoic Acid (DHA) | 0.05 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 19.7 g | |
| Saturated | 24.4 g | |
| Trans-Fats | 0.85 g | |
| Cholesterol | 105 mg | |
| Calcium | 128 mg | 13% |
| Copper | 0.77 mg | 86% |
| Iron | 9.3 mg | 51% |
| Magnesium | 391 mg | 126% |
| Manganese | 1.4 mg | 81% |
| Phosphorus | 876 mg | 125% |
| Potassium | 1,491 mg | 32% |
| Selenium | 38.8 µg | 71% |
| Sodium | 1,076 mg | |
| Zinc | 13.9 mg | 174% |
| Thiamin (vitamin B1) | 0.33 mg | 30% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 8.2 mg | 58% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 0.84 mg | 65% |
| Folate (vitamin B9) | 79.5 µg | 20% |
| Cobalamin (vitamin B12) | 3.9 µg | 164% |
| Choline | 103 mg | 24% |
| Vitamin A | 99.1 µg | 14% |
| Vitamin C | 22.4 mg | 30% |
| Vitamin D (D2 + D3) | 21.1 IU | 4% |
| Vitamin E | 5.1 mg | 34% |
| Vitamin K | 6 µg | 7% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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