Introducing the Boiled Method of Egusi Soup
Egusi soup is a highly popular dish in Nigeria, boasting a rich history and a distinctive preparation process. This mouth-watering soup is made using ground melon seeds, which are expertly roasted and ground into a fine powder and mixed with palm oil, onions, and a blend of aromatic spices. This blend is slowly simmered on low heat, allowing the flavours to meld together and develop into a rich and flavourful base for the soup.
Food may be the fuel our bodies use to function, but good food is the fuel our souls use to thrive
Table of Contents
Equipment Needed
- 1 Large cooking pot
- 1 blending machine or grinding stone
- Mortar and Pestle: For grinding pepper
- Cooking Spoon: For stirring
- bowels
Ingredients
- Egusi (melon seeds) – 2 cups (ground)
- Palm oil – 1 cup
- Meat (beef, goat, or chicken) – 500g, cut into pieces
- Stockfish or dried fish – optional, 200g
- Vegetables – 2 cups (spinach, ugu, or pumpkin leaves)
- Onions – 2 medium, chopped
- Pepper (fresh or dried) – to taste
- Seasoning cubes – 2-3
- Salt – to taste
- Water – as needed
Instructions
Step 1: Prepare the Meat:
In a large pot, add the meat of your choice, and chopped onions, and season with salt and seasoning cubes. Boil the meat until it is tender. If using stockfish or dried fish, add them during the last 10-15 minutes of boiling.
Step 2: Prepare the Egusi
While the meat is cooking, mix the ground egusi with a little water to form a thick paste. This will help it clump together in the soup.
Step 3: Cook the Egusi
- Once the meat is tender, add palm oil to the pot and allow it to cook for about 5 minutes. This gives the oil time to mix with the meat flavours.
- Gently fold in the egusi paste, making sure it spreads across the pot and cooks evenly. Allow it to cook for about 15-20 minutes, stirring occasionally to prevent burning.
Step 4: Add Vegetables and Seasoning
- After the egusi has cooked, add your choice of vegetables (like spinach or ugu leaves). Stir well to incorporate and let it cook for an additional 5-10 minutes until the vegetables are tender.
- Adjust the seasoning with additional salt or pepper as desired.
Step 5: Serve:
Egusi soup is typically served hot and can be enjoyed with pounded yam, fufu, or rice. Enjoy!
Boiled Method Egusi Soup Recipe
Egusi Soup – Boiled Method
To make boiled Egusi Soup, you need ground egusi seeds, palm oil, assorted meats, stockfish, dried fish, onions, fresh peppers, spinach or bitter leaf, seasoning cubes, salt, and any other desired vegetables. Boil meats and stockfish in a pot. Fry onions in palm oil. Add egusi seeds and cook until slightly dry. Combine the boiled meats, stockfish, dried fish, crayfish, and peppers. Let the soup simmer for 10-15 minutes. Add seasoning cubes, salt, and vegetables. Cook for another 5-10 minutes.
Equipment
- 1 Large cooking pot
- 1 Blending Machine
- Bowels
- Cooking spoons
Ingredients
- 4 Cups (500g) Egusi (Melon) seeds
- 4 Cups Water
- 3 3 cooking spoons red palm oil
- 2 kg Meat (Assorted) don't forget to add good quantity of cow tripe (Shaki).
- 1-2 Dry Fish
- Stockfish
- Iru (Ogiri Okpei) optional
- Pepper to taste
- Salt to taste
- 3-4 stock cubes
- Spinach or Bitter leaf or Pumpkin leaf
Instructions
PREPARATION BEFORE COOKING THE SOUP
- Soak the dried fish in water until it becomes soft. Then, boil the fish in a pot with water until it is fully cooked. This will create a fish stock that can be used in soups, stews, or other dishes that require a flavourful broth.If you are using tough stockfish, you should boil it for 20 minutes and then let it soak in the pot with the hot water for about an hour. However, if you are using softer stockfish, it is enough to soak them in cool water until you can break them apart with your hands.
- Once the fish and stockfish have become soft, remove the bones and break them into chunks of a suitable size.
- Make sure to rinse the vegetables that you plan to use and then cut them into small pieces.
- Much closer to cooking time, grind egusi, crayfish, and dry pepper separately.
BOILED EGUSI SOUP PREPARATION
- To cook the beef and fish with the stock cubes, you should start by cooking the toughest meat and fish first and add the rest as they get done. If using a regular pot, begin with stockfish and shaki, add beef after about an hour and cook until it is well done. You can add the dry fish when all the other meat and fish are cooked because it is already cooked. You just need to cook it long enough until it is soft and integrated with the rest of the ingredients. Using a pressure pot is a different process, but that is something for another post.
- Once the protein has been cooked to a point where it is soft and tender, it is time to infuse the dish with the necessary amount of water to create a rich and flavorful soup. Be sure to add enough water to produce the desired quantity of soup, allowing the protein to blend perfectly with the liquid for a delicious and satisfying meal.
- Enhance the taste and texture of your dish by adding the exquisite flavor of palm oil. Please add palm oil.
- Enhance the flavor and aroma of the dish by adding some expertly blended peppers and seasoning.
- To add a burst of flavor to your dish, I suggest adding a generous amount of blended crayfish. Gently stir the crayfish into your dish and cover the pot to allow it to come to a boil. This will help to infuse the dish with the rich and savory taste of the crayfish.
- Add the blended egusi and stir well until it comes to a boil. Get ready to indulge in an explosion of flavors that will leave your taste buds craving for more.
- Add Vegetables. When preparing your dish, you have the freedom to select the type of vegetable that best suits your taste preference. Some popular options include bitterleaf, pumpkin leaf, spinach, or Uziza. It is crucial to ensure that you thoroughly wash the vegetable of your choice before proceeding with the recipe. Taking this step will help to get rid of any dirt, debris or impurities, leaving you with fresh and clean produce for your dish.
- Stir the vegetables and cover the pot to cook for 2 minutes. If using bitterleaf, cook for 7 minutes.
- Empty the soup into a cool bowl to retain the freshness of the vegetables.
Notes
You can serve Egusi soup with any swallow, but it’s best with pounded yam. Some enjoy it alone or with boiled rice. Click here to order.
Nutrients↗ In Egusi Soup
Here’s a breakdown of its nutritional content and health advantages:
- Protein: Egusi seeds are high in protein, making the soup a good option for those looking to increase their protein intake.
- Fats: They contain healthy fats, particularly unsaturated fats, which benefit heart health.
- Vitamins:
- Vitamin A: Important for vision and immune function, usually derived from other ingredients in the soup, such as leafy greens or tomatoes.
- Vitamin B-complex: These vitamins play crucial roles in metabolism and energy production.
- Minerals:
- Calcium: Supports bone health.
- Iron: Essential for the production of red blood cells.
- Magnesium: Important for muscle function and overall health.
- Zinc: Vital for immune health and cellular function.
- Fiber: The ingredients often include leafy vegetables, which add fiber, aiding in digestion and promoting satiety.
Health Benefits of Egusi Soup
- Promotes Weight Management:
The high protein and fiber content can help keep you full longer, reducing overall caloric intake.
- Boosts Immune System:
The vitamins and minerals, particularly zinc and vitamin A, help strengthen the immune system↗.
- Heart Health:
The healthy fats present can support cardiovascular health by managing cholesterol levels.
- Supports Bone Health:
The calcium and magnesium in egusi and leafy vegetables contribute to strong bones.
- Improved Digestion:
The fiber content aids in digestive health and can prevent constipation.
- Provides Energy:
The combination of protein, healthy fats, and carbohydrates from other ingredients provides a sustained energy source.
Health Risks
- Caloric Density:
Egusi is calorie-dense due to its high fat content. Overconsumption could lead to weight gain if not balanced with other foods. - Allergens:
Some individuals may be allergic to nuts and seeds, including melon seeds, which could lead to severe allergic reactions.
- High Sodium Content:
Depending on how much salt is used, egusi soup can be high in sodium, which may raise blood pressure in sensitive individuals.
- Raw Consuming Risks:
Raw egusi seeds contain some toxic compounds. It is critical to cook them thoroughly to eliminate these toxins.
- Underlying Health Conditions:
Individuals with underlying health conditions should consult healthcare professionals regarding the consumption of high-fat foods like palm oil.
Conclusion:
Egusi soup is a delightful and nourishing dish that brings many health benefits. As you savor its flavors, remember to consume it mindfully, given its calorie density and potential allergens. By using the boiled method, you can create a fulfilling meal that truly satisfies and nourishes you. Enjoy your cooking journey!
If you enjoyed reading this article, you might also like to check out the following Nigeria recipes.
How to make bitterleaf soup (ofe onubu).
How to make okra soup (ofe okwuru)
How to make fisherman’s soup
How to make ofe Owerri (Owerri soup)
How to make oha soup (ofe oha)
How to make ogbono soup (ofe ogbono)
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