Egusi Soup - Igbo Style

This Igbo style melon seeds soup is traditionally made with a variety of ingredients such as dried fish, assorted meats and condiments. There is a distinct taste in this dish due the higher proportion of melon seeds and leafy vegetables sparingly used .
 


Preparation Time: 10 minutes
Cooking Time: 40 minutes
Serves: 4 people

Ingredients:

• 200g ground pumpkin (egusi) seed
• 400g of beef
• 50g of cooked and boned stockfish pieces
  
  
• 3 spoons of ground dried crayfish
• 1 small bunch of ugu or bitter leaves
• 50ml of palm oil
• 2 seasoning cubes
• 1 small onions
• 4 large fresh tomatoes
• 1 teaspoon ground chilli powder

Direction: 1. Cut the beef into bite size pieces, season with 1 chopped onion and 1 seasoning cube. Add half a cup of water and boil for about 10 minutes or until tender. Set aside.

2, Mix the ground egusi in half a cup of water. Set aside. Also blend the tomatoes, 1 onion and chilli. Set aside.

3. Heat the palm oil in another pot and add the egusi mixture. Stir well and allow the egusi to fry a little. Then add the blend and stir well. Add the ground crayfish, second seasoning cube and stockfish.

4. Add 2 cups of water and allow to cook for 5 minutes. Then add the boiled meat and stir. Turn heat down and simmer for a further 2 minutes.

5. Wash and finely slice the ugu leaves. Add to the simmering soup and stir in. Continue to simmer for a further 5 minutes to allow the vegetables to soften. Serve with cassava fufu or garri.

Nutritional Data (per 100g serving)
Calories: 196kcal
Fibre: 2g
Carb: 12g
Protein: 13g
Fat: 10g
Vitamins: E, K Omega6
Minerals: Iron, Calcium

Notes: Though this dish is high in fat, it is high in good fats which provide essential fatty acids needed for healthy brain function, skin, nails and hair.

**Calorie count for this dish will vary depending on the other ingredients used to prepare it.