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