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