Egusi Soup: How to Make the Best Egusi Soup

Egusi soup is a delicious and nutritious dish that originates from West Africa, especially Nigeria. It is made with ground melon seeds, palm oil, meat, fish, vegetables, and spices. Egusi soup has a unique color and flavor that makes it irresistible to anyone who tastes it.

In this article, we will show you how to make the best egusi soup in the world, with tips and tricks to make it perfect every time. We will also share some variations of egusi soup that you can try, such as egusi soup with lumps, egusi ijebu soup, and egusi soup with spinach. Whether you are a beginner or a pro, you will find this article helpful and informative.

What is Egusi Soup?

Egusi soup is a thick and rich soup that is made with ground melon seeds, also known as egusi. Egusi seeds are similar to pumpkin seeds, but they have a different taste and texture. They are rich in protein, fat, fiber, vitamins, and minerals.

Egusi soup is usually cooked with palm oil, which gives it a red-orange color and a distinctive flavor. Palm oil is also high in antioxidants and healthy fats. However, you can use any vegetable oil of your choice if you prefer.

Egusi soup is also cooked with various kinds of meat and fish, such as beef, goat, chicken, stockfish, smoked fish, shrimp, crab, etc. You can use any combination of meat and fish that you like or have available. The meat and fish add flavor and texture to the soup.

Egusi soup is also cooked with vegetables, such as bitter leaf, spinach, kale, ugu (pumpkin leaf), etc. The vegetables add color and nutrients to the soup. You can use any green leafy vegetable that you like or have available.

Egusi soup is also cooked with spices, such as crayfish, shrimp seasoning cubes (also known as Maggi crayfish or Maggi crevette), habanero pepper (or scotch bonnet), onion, garlic, ginger, etc. The spices add aroma and taste to the soup. You can adjust the amount of spices according to your preference.

Egusi soup is usually served with pounded yam, garri (cassava flour), or other kinds of fufu (starchy dough). Fufu is used to scoop up the soup and eat it with your fingers. You can also serve egusi soup with rice, bread, or any other accompaniment that you like.

How to Make Egusi Soup

To make egusi soup, you will need the following ingredients:

• 2 cups of egusi (not ground)
• 3/4 cup of palm oil
• 1/4 cup of crayfish
• 1 shrimp seasoning cube
• 2 pounds of assorted meat and fish (such as goat meat, stockfish, chicken, etc.)
• 1/2 cup of onion (chopped)
• 1 habanero pepper (or scotch bonnet) (seeded and minced)
• 1 cup of greens (chopped) (such as bitter leaf, spinach, kale, etc.)
• Salt to taste

The steps to make egusi soup are as follows:

1. Wash the meat and fish and cut them into bite-sized pieces. Season them with salt and pepper and set aside.
2. In a large pot over medium-high heat, heat the palm oil until hot but not smoking. Add the onion and pepper and fry for about 5 minutes or until soft.
3. Add the crayfish and shrimp seasoning cube and stir well.
4. Add the meat and fish and stir well to coat them with the oil and spices. Add enough water to barely cover them and bring to a boil.
5. Reduce the heat and simmer for about 20 minutes or until the meat and fish are tender.
6. In a blender or food processor, blend the egusi seeds until they form a smooth paste. You may need to add some water to help them blend.
7. Add the egusi paste to the pot and stir well to combine with the meat and fish mixture. The egusi paste will thicken the soup as it cooks.
8. Simmer for another 15 minutes or until the egusi is cooked through.
9. Add the greens and stir well to wilt them in the soup.
10. Adjust the seasoning with salt and pepper if needed.
11. Serve hot with your choice of fufu or other accompaniment.

Benefits of Egusi Soup

Egusi soup is not only delicious but also nutritious. It has many health benefits that you may not be aware of. Here are some of them:

• Egusi soup is high in protein. Protein is essential for building and repairing muscles, tissues, and organs. It also helps in maintaining a healthy immune system, hormone production, and enzyme activity. Egusi seeds are especially rich in plant-based protein, which is suitable for vegetarians and vegans.
• Egusi soup is high in healthy fats. Fats are important for providing energy, absorbing vitamins, and protecting vital organs. Egusi seeds contain unsaturated fats that are good for the heart. These unsaturated fats help in reducing the chances of heart disease by checking blood cholesterol levels. Palm oil also contains antioxidants and healthy fats that can lower blood pressure and inflammation.
• Egusi soup is high in vitamins and minerals. Vitamins and minerals are vital for various bodily functions, such as metabolism, growth, development, and immunity. Egusi seeds are rich in vitamin E, which is good for the skin, eyes, and hair. They also contain vitamins B1, B2, B3, B6, folate, magnesium, iron, zinc, calcium, phosphorus, potassium, and copper. These nutrients help in preventing anemia, boosting energy, supporting nerve and muscle function, strengthening bones and teeth, and regulating blood sugar levels.
• Egusi soup is high in fiber. Fiber is beneficial for digestion, bowel movement, and weight management. It helps in preventing constipation, diarrhea, hemorrhoids, and colon cancer. It also helps in lowering blood sugar and cholesterol levels, reducing appetite, and promoting a feeling of fullness. Egusi seeds are a good source of dietary fiber that can improve your gut health and overall well-being.
• Egusi soup is high in antioxidants. Antioxidants are substances that protect the cells from damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress and inflammation in the body. Oxidative stress and inflammation can lead to chronic diseases such as diabetes, cancer, heart disease, arthritis, Alzheimer's disease, etc. Egusi seeds have antioxidant properties that can fight free radicals and prevent oxidative stress and inflammation. Palm oil also has antioxidant properties that can protect the body from infections and diseases.
• Egusi soup is high in phytochemicals. Phytochemicals are natural compounds found in plants that have various health benefits. They can modulate hormone levels, inhibit tumor growth, induce apoptosis (cell death), enhance immune system function, etc. Egusi seeds contain phytochemicals such as cucurbitacin E glycoside (CEG), which has anti-cancer effects. CEG can inhibit the growth of breast cancer cells by inducing apoptosis and cell cycle arrest.

As you can see, egusi soup is a superfood that can boost your health in many ways. It is a delicious way to enjoy the benefits of egusi seeds and other ingredients that make up this dish.

Variations of Egusi Soup

Egusi soup is a versatile dish that can be prepared in different ways according to your preference or availability of ingredients. Here are some variations of egusi soup that you can try:

• Egusi soup with lumps: This is a popular way of making egusi soup in Nigeria. It involves frying the egusi paste in oil until it forms lumps or balls before adding it to the meat and fish mixture. This gives the soup a different texture and flavor.
• Egusi ijebu soup: This is a special way of making egusi soup among the Ijebu people of Nigeria. It involves using only stockfish (dried cod fish) as the protein source and adding no oil or vegetables to the soup. The result is a light and clear soup with a distinct taste.
• Egusi soup with spinach: This is a simple way of making egusi soup with spinach as the vegetable of choice. Spinach adds a nice green color and extra nutrients to the soup.
• Egusi soup with okra: This is a combination of egusi soup and okra soup that is common in some parts of Nigeria. Okra adds a slimy texture and more fiber to the soup.

You can experiment with different ingredients and methods to make your own version of egusi soup.