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 Your email address will not be published.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