Egusi is a popular Nigerian dish prepared with ground melon seeds and usually, other ingredients like vegetables and meat. This dish is prepared daily in many homes; it can also be used as a delicacy for special events. It is served as a soup that goes with meals such as pounded yam, eba, wheatmeal or fufu. For the food lovers out there, here’s how to make it:

Ingredients:

2 cups of powdered egusi

1 pound of different types of meats (beef, chicken, or goat) cut into bite-sized pieces,

1 cup of palm oil

1 medium-sized onion finely diced

2-3 cups of mixed vegetables, i.e. spinach, kale, bitter leaf or pumpkin leaves that have been chopped,

2-3 cups of broth or water

2-3 tbsp. ground crayfish (optional)

2-3 tsp. ground dried pepper or red chili flakes (adjust to taste)

Seasoning cubes (Maggi, Knorr, etc.) or powder if desired,

Salt to taste.

Instructions

Wash the assorted meats nicely and put them in a pot; then add sliced onions and seasoning cubes/powder as well as little water. Cook until tender.

Put your palm oil in another pot and allow it on medium heat; then add your powdered egusi seeds while you keep stirring continuously, so that for about 5-7 minutes it roasts, and starts releasing its oil, allowing the rawness to go away.

When the egusi starts cooking, add the cooked assorted meats with their broths in the pot and mix well allowing it to simmer for 10 – 15 minutes.

Add some salt, ground crayfish if used, dried pepper or red chili flakes as required. Stir and cook for another five additional minutes.

Add up all these varieties of chopped vegetables into the pot. Then mix properly before covering and leaving it for not more than 5-7 minutes on simmer till those vegetables become soft but still bright in appearance.

Taste to see if any adjustments are needed regarding seasoning.

Turn off the heat and serve hot with any carbohydrate food like swallows (fufu, pounded yam, eba, etc.) or rice.

The benefits of this delicacy, egusi soup are numerous:

Protein: It is rich in protein due to the use of mixed meats in the recipe. Protein is necessary for overall body functions, muscle growth and repair.

Healthy Fats: Palm oil used in making egusi soup provides healthier fats as well as vitamin E and carotenoids beneficial for skin health and antioxidants.

Vitamins and Minerals: Other than providing a variety of vitamins such as A, C and K, spinach, bitter leaf, pumpkin leaves added to it are also rich in minerals like iron, calcium and potassium.

Melon Seeds: Derived from melon seeds, egusi provides essential fatty acids as well as minerals such as magnesium and phosphorus.

Fiber: The soup includes vegetables—melons seed—rich in dietary fiber supporting proper digestion hence maintains a good gut flora.

Lastly speaking about this dish, like any other dishes moderation is key as regards nutritional content. For instance, reducing the amount of oil or using fatless meat can make it healthier.

Why not try making it today and share your recipe with us.