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