Egusi seeds are also packed full of healthy nutrients like Vitamins A, B1, B2, and C. Egusi is also known as Elegusi or Agushi, depending on what part of Nigeria you are from. Ingredients like vegetables, meats, pasta, rice, and legumes are cooked in boiling water until they become soft, break down, and meld together to infuse the liquid base with flavor. Prepare the meat: Boil the meat you want to use. I make different versions, sometimes with a lot of leafy greens and sometimes barely any, depending on my mood or what I have available in the house. Blend the tomatoes, red bell pepper and habanero pepper. You can buy the actual seeds or buy them pre-ground. This is one of my favourite Nigerian soup... looks so yummy. The basic Egusi Soup enriched with few chunks of stockfish and two pieces of meat contains a total of roughly 700 calories per serving!!! Required fields are marked *.  Egusi Soup is a rich and savory West African soup made with ground melon seeds and eaten with fufu dishes. Having a moderate amount of sugar with 2.77 g per 300 calories, it is around the same degree as alfalfa, potato skins and rye bread. Calorie Goal 1,538 cal. A cup of this delicious product once a week can do you no harm, indeed. Cook the goat meat and cow foot. Note: very high in calories. Daily Goals. Conclusion. 28 / 67 g left. Ground egusi (or pumpkin seeds) is the main ingredient. It is a very thick soup, and is actually more of a stew, as you can also eat it with rice or other dishes. Usage. Start by prepping the vegetables, meat, and dried smoked catfish. 12g. The vegetables and herbs transform this soup into chicken pot pie without the crust. Besides the seeds, water, and oil, egusi soup typically contains leaf vegetables, Palm oil, other vegetables, seasonings, and meat.Leaf vegetables typically used for egusi soup include bitterleaf, pumpkin leaf, celosia and spinach. Calorie breakdown: 53% fat, 10% carbs, 36% protein. Me too! Egusi soup is a kind of soup thickened with the ground seeds and popular in West Africa, with considerable local variation. Find calories, carbs, and nutritional contents for generic egusi-sauce and over 2,000,000 other foods at MyFitnessPal.com. Lastly, add the chopped spinach. Your email address will not be published. Wow it looks delicious....will definitely prepare it this weekend. 37%. Then, cut up 1.5 pounds of beef into 1-inch cubes and season them with salt. Recipes & Inspiration. Around 69% of all foods in our entire system have a greater sugar/calories percentage. Imagine eating it with about 3 wraps of iyan which is about 600 calories………. Cholesterol 207g. 43g. I didn't use onions but I just formed balls and placed them into the mixture. You can use any beef of choice. and you would like to share the product nutritional information with others in the FatSecret database please click. Leave on low heat for 5-10 minutes. Copyright © 2020 Low Carb Africa. All Rights Reserved. Imagine eating it with about 3 wraps of iyan which is about 600 calories………. 5 from 1 vote. A serving of Egusi soup with two pieces of meat and a few chunks of stockfish should provide you with about 700 calories. Add the meat and broth if you have some on hand, if not just add water. kitchen towel. Feel free to add as many leafy greens as you want. 55%. Add ground crayfish, salt, pepper, and bouillon powder. It is composed of about 50% healthy fats and 30% protein, which makes it perfect for a low carb diet. Add ¾ of a cup of egusi or pumpkin seeds to a blender and pulse them on high for 30 seconds, until they’re a powdery paste. Then add your smoked fish and let cook on medium heat for about 10 minutes. Course Main Course, stew. Sodium 485g. Learn how your comment data is processed. Egusi Soup.Egusi Soup – Nigerian Egusi Soup (1.36cups). Egusi is therefore a high calorie diet. Chop the onions and spinach and set aside. Egusi is … The basic Egusi Soup enriched with few chunks of stockfish and two pieces of meat contains a total of roughly 700 calories per serving!!! It makes a wonderful and satisfying low carb dinner! For those trying to lose weight, it is best to avoid this soup. Other soups low in calories include chicken noodle, egg drop soup, vegetable soup, and wonton soup. I used goat meat and cow feet. This post may contain affiliate links. At this point, different tribes in Nigeria have their own spin on how to add the Egusi seeds. Egusi seeds: Egusi (melon seeds) are usually sold in African stores. It still comes out tasting great! Egusi soup is a very popular and a much loved dish in most all of West Africa. Calorie breakdown: 79% fat, 12% carbs, 9% protein. Below is a ranking of soups by calorie from lowest to highest. There are 462 calories in 1 serving of Egusi Soup. In fact Egusi soup and Efo-riro are my favourite soups for Christmas celebration. Egusi is a seed that comes from a inedible gourd that looks similar to a watermelon. Taste for salt and add some if you need to. Save my name, email, and website in this browser for the next time I comment. Find calories, carbs, and nutritional contents for generic egusi-soup and over 2,000,000 other foods at MyFitnessPal.com. 28g. Add your smoked fish and cook on medium heat for about 10 minutes. Lose weight by tracking your caloric intake quickly and easily. https://www.demandafrica.com/food/recipes/nigerian-egusi-soup Free online calorie counter and diet plan. * The information you have specified for this food item is not being shared. Add the blended tomato, bell pepper, and habanero pepper to the palm oil and stir for a few minutes. By Tayo. 30 Minutes of Cycling. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Other ingredients … 18 Comments. 1 cup of Tuwo Masara contains 450 calories; 1 cup of pounded yam contains 400 calories; 1 cup of Amala contains 360 calories; There should simply be a measure in everything and eating garri while trying to lose weight is not a nuisance. 0 %--Carbs. Protein. Calorie Goal 1,800 cal. There are 234 calories in 1 serving of Egusi. generic egusi-sauce nutrition facts and nutritional information. Calories 324 kcal. Keto Spice Cake with Cream Cheese Frosting, Broccoli Salad With Bacon And Sunflower Seeds. Good for weight gain. Pounded yam nutritional information I specialize in creating mouthwatering recipes with rich, bold and spicy flavors. The Yorubas like to chop onions, mix with the egusi, and form balls, before adding it. Egusi soup is one of the most popular Nigerian soups. Find nutrition facts for over 2000000 foods. The basic Egusi Soup enriched with few chunks of stockfish and two pieces of meat contains a total of roughly 700 calories per serving!!! Egusi is very high in fat content. Eating Egusi soup with just one wrap of pounded yam should give you about 900 calories. Add about a tablespoon of salt and black pepper and boil for 30-40 minutes till the meat is tender. Calories in Egusi soup (egusi seed) There are 638calories in 526g of egusi. egusi soup calories The normal Egusi soup which possesses two pieces of meat and some stock fish contains closely 700 calories per serving. ... 200 calories. Get ready to lose weight, look amazing and be in your best health ever! Stir a few minutes carefully and slowly and let simmer on medium heat. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Cream-based soups usually have too much fat, sodium, calories, and preservatives. Add as little water as possible. For me ! Check out these other delicious African low carb soups: I was craving egusi and started researching if it was keto compliant. You can substitute spinach leaves with other Nigerian leafy greens like bitter leaf or Ugwu leaves. Egusi soup soup is made with ground melon seed thickened with gourd or spinach. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. When Egusi is prepared the right way, it can be paired with “swallow” and other popular foods. 0 %--Protein. This recipe serves 8 and contains 4 net carbs per serving. Prepare the dried smoked catfish: Soak the dried catfish in hot water for about 10 minutes and break into small pieces. 462 / 2,000 cal left. Nigerian Egusi soup goes great with fufu dishes, though it can also be eaten with cauliflower rice. Log Food . Break the dried catfish into smaller pieces and remove as many pieces of bones as you can. Cal. Thank you. Egusi is very high in fat content. Egusi is made from melon seeds that grow primarily in the warm regions of Africa. The largest food group it contains is Fat. 0 %--Fat. I love eating it with rice, spaghetti, noodles or yam... Delish! generic egusi-soup nutrition facts and nutritional information. When it gets hot, add the chopped onions. Add it to a pot and add just enough water to cover it. Soup broths have the fewest calories, as they also have the fewest ingredients. You might not need to add more because of the broth. Serve with your choice of fufu and enjoy! Fitness Goals : Heart Healthy. 20 Minutes of Running. Egusi seeds are usually blended before cooking and this can be easily done using a food processor, nutribullet blender, or coffee grinder. Soups Calories A liquid dish eaten with a spoon, soups are often made from a base of stock, bullion, cream, or plain water. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. If this item is a common brand or product They both go hand in hand to make the day complete and pleasurable. Brown them for 3-5 minutes in a pan over medium-high heat. Carbs. Egusi Soup is a soup made with a white kind of pumpkin seeds (obtainable from African stores or Amazon.com). Add spinach and leave on low heat for 5 minutes. After it becomes translucent, add your blended tomato and pepper mix and stir. 1,815 / 2,300 g left. Add 1 tbsp of salt and black pepper and let it boil till tender, about 30 - 40 mins. Pour the ground egusi seeds into a bowl, add a sprinkling of water and form them into balls. This is lovely, egusi is definitely a fav. Add the egusi seeds to the soup and stir. The largest food group it contains is Fat. Don't add salt until you are done adding all the spices. Equipment. Serving Size : 323.1 g. 462. Some great low carb options are: You can substitute spinach leaves with other Nigerian leafy greens like bitterleaf, ugwu (pumpkin leaves), or basil (scent leaves). colander. Let sit for another 10 minutes on medium-high heat. Supposing that you are planning to lose weight, you should reduce your intake of Egusi soup which contains 60 percent fat. knife. In the same vein, Christmas celebration and Egusi Soup are inseparable in most Nigerians home. Remove as many pieces of bones as you can and rinse under running water. large pot. Home » African Soup & Stews Recipes » Egusi Soup - Nigerian Melon Seed Stew, Published on Jun 6, 2018. Updated on Nov 3, 2020. If using smoked catfish, soak in hot water for 10 minutes. I use roughly 2 cups for this recipe. Your email address will not be published. Nothing like good ole egusi soup to chase the blues away! 10%. Calories in pounded yam. Fat 39g. To use goat meat or beef, add the meat to the pot and add just enough water to cover it. The largest food group it contains is Fat. But by using fat-free dairy, you can make a soup that is soul-satisfying while eliminating much of the fat. The spinach should be added at the end because you don’t want it to overcook and become wilted in the soup. Fat. The basic Egusi soup with chunks of stock fish and 2 pieces of meat contains a total of roughly 700 calories per serving. Serving Size : 1 cup. 2,000 calories a day is used for general nutrition advice. Bring to a boil and let it cook for 5 more minutes. To cook egusi soup, start by making the egusi paste. Total Time 30 mins. For a healthy female, 7 g is 17.5% of your daily recommended value of sugar. I use fresh spinach here but you can also use frozen. Egusi aka Egwusi soup is an exotic soup that is cooked, in various parts of West Africa and goes under different names. Welcome to Low Carb Africa, the home of Keto & Low Carb African-inspired recipes. When it boils, add your ground egusi seeds and stir. 200 Cal. Servings 4. Heat the palm oil on medium heat for a few minutes, then add chopped onions. Cook the Egusi soup: Add palm oil to a pot on medium heat. Please note that some foods may not be suitable for some people and you are urged to seek the … Nice recipe, this is actually my best Nigerian soup. Egusi soup has a wonderful complex flavor and is made with traditional West African ingredients and spices. Egusi is very high in fat content. Print Recipe Pin Recipe. Add the goat meat, cow feet, crayfish, bouillon, and cayenne pepper. Let me say, Egusi soup is a kinda special type of soup that some people also enjoy on a daily basis. You do not add water when blending, but as you blend you would notice the consistency changes to a somewhat powdery paste. Cook Time 15 mins. Naija Foodss - Egusi Soup . Log Food. You can also add less. Let it boil for 10 minutes on medium-high heat. The basic Egusi Soup enriched with few chunks of stockfish and two pieces of meat contains a total of roughly 700 calories per serving!!! Cuisine Ghanaian, Nigerian. In addition, you will probably be eating it with about 3 wraps of pounded yam which is about 600 calories. Prepare the vegetables: Blend the tomatoes, bell pepper, and habanero peppers using a food processor with minimal water added. chopping board. The seeds must be roasted and they are delicious as a snack simply eaten whole. Egusi, otherwise known as melon seeds, contains essential nutrients that provide health and nutritional benefits. Most people will consume 1-2 cups of soup per serving. This site uses Akismet to reduce spam. 1.2 Hours of Cleaning. Privacy Policy. The calorie content becomes higher if you’re eating it with pounded yam. See Disclosure. It is known as Miyan Gushi in Hausa, Ofe Egusi in Igbo and Efo Elegusi in Yoruba. Egusi in its natural state is safe, but the choice of ingredients used in making the soup can make it less desirable for those with certain health conditions.. Calories per serving of Egusi Soup 251 calories of Canola Oil, (0.13 cup) 240 calories of Shrimp, raw, (8 oz) 228 calories of Beef, round steak, (0.38 lb) 54 calories of Pumpkin Seeds (whole seeds, roasted), (0.19 cup) 40 calories of Tomato Sauce, (126 grams) 19 … If the blended mixture looks watery, pour it into a bot and let it boil for about 10 minutes, until it becomes a bit thicker. Add the goat meat and cow feet or whatever meat you have on hand. Meat: African soups are mostly cooked with an assortment of meat like beef, goat meat, … 100g = 120 calories 1 Cup instant pounded yam = 950 calories 1 Medium 12-inch tuber of yam = 530 calories A wrap of pounded yam and egusi soup contains 750 calories 100g of pounded yam flour contains 400 calories. How does this food fit into your daily goals? Prep Time 15 mins. Finding new ingredients is just one of the joys of this culinary journey around the world. Imagine eating it with about 3 wraps of pounded yam which is about 600 calories… The largest food group it contains is Fat. Full nutritional breakdown of the calories in Egusi Soup based on the. Special type of soup thickened with the ground seeds and eaten with cauliflower rice contains a total of 700. Spinach should be added at the end because you don’t calories in egusi soup it to overcook become! 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