The Yorubas like to chop onions, mix with the egusi, and form balls, before adding it. 37%. Add it to a pot and add just enough water to cover it. Calorie breakdown: 79% fat, 12% carbs, 9% protein. 200 Cal. If using smoked catfish, soak in hot water for 10 minutes. large pot. 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 … Egusi is made from melon seeds that grow primarily in the warm regions of Africa. Updated on Nov 3, 2020. Required fields are marked *. Start by prepping the vegetables, meat, and dried smoked catfish. When it boils, add your ground egusi seeds and stir. Egusi soup is one of the most popular Nigerian soups. 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. If this item is a common brand or product Egusi seeds are usually blended before cooking and this can be easily done using a food processor, nutribullet blender, or coffee grinder. 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. The basic Egusi soup with chunks of stock fish and 2 pieces of meat contains a total of roughly 700 calories per serving. It makes a wonderful and satisfying low carb dinner! 20 Minutes of Running. ... 200 calories. Egusi soup is a kind of soup thickened with the ground seeds and popular in West Africa, with considerable local variation. 0 %--Fat. Around 69% of all foods in our entire system have a greater sugar/calories percentage. kitchen towel. 12g. A serving of Egusi soup with two pieces of meat and a few chunks of stockfish should provide you with about 700 calories. Egusi Soup.Egusi Soup – Nigerian Egusi Soup (1.36cups). Calories 324 kcal. The largest food group it contains is Fat. The largest food group it contains is Fat. Cholesterol 207g. Add your smoked fish and cook on medium heat for about 10 minutes. Blend the tomatoes, red bell pepper and habanero pepper. Learn how your comment data is processed. Check out these other delicious African low carb soups: I was craving egusi and started researching if it was keto compliant. Prepare the vegetables: Blend the tomatoes, bell pepper, and habanero peppers using a food processor with minimal water added. Cal. Serving Size : 1 cup. Egusi soup soup is made with ground melon seed thickened with gourd or spinach. https://www.demandafrica.com/food/recipes/nigerian-egusi-soup Save my name, email, and website in this browser for the next time I comment. Taste for salt and add some if you need to. For a healthy female, 7 g is 17.5% of your daily recommended value of sugar. Ground egusi (or pumpkin seeds) is the main ingredient. Heat the palm oil on medium heat for a few minutes, then add chopped onions. Egusi aka Egwusi soup is an exotic soup that is cooked, in various parts of West Africa and goes under different names. Note: very high in calories. Add the egusi seeds to the soup and stir. Then, cut up 1.5 pounds of beef into 1-inch cubes and season them with salt. 0 %--Protein. Carbs.  Egusi Soup is a rich and savory West African soup made with ground melon seeds and eaten with fufu dishes. Add the goat meat and cow feet or whatever meat you have on hand. This is one of my favourite Nigerian soup... looks so yummy. Serve with your choice of fufu and enjoy! I love eating it with rice, spaghetti, noodles or yam... Delish! The largest food group it contains is Fat. Nigerian Egusi soup goes great with fufu dishes, though it can also be eaten with cauliflower rice. 10%. Print Recipe Pin Recipe. Add the goat meat, cow feet, crayfish, bouillon, and cayenne pepper. By Tayo. Imagine eating it with about 3 wraps of pounded yam which is about 600 calories… The largest food group it contains is Fat. How does this food fit into your daily goals? 2,000 calories a day is used for general nutrition advice. Let sit for another 10 minutes on medium-high heat. Imagine eating it with about 3 wraps of iyan which is about 600 calories………. Remove as many pieces of bones as you can and rinse under running water. and you would like to share the product nutritional information with others in the FatSecret database please click. At this point, different tribes in Nigeria have their own spin on how to add the Egusi seeds. 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. Fat 39g. There are 234 calories in 1 serving of Egusi. Egusi, otherwise known as melon seeds, contains essential nutrients that provide health and nutritional benefits. There are 462 calories in 1 serving of Egusi Soup. You do not add water when blending, but as you blend you would notice the consistency changes to a somewhat powdery paste. I didn't use onions but I just formed balls and placed them into the mixture. Calories in Egusi soup (egusi seed) There are 638calories in 526g of egusi. Get ready to lose weight, look amazing and be in your best health ever! It is composed of about 50% healthy fats and 30% protein, which makes it perfect for a low carb diet. Egusi is very high in fat content. Soups Calories A liquid dish eaten with a spoon, soups are often made from a base of stock, bullion, cream, or plain water. 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. Pour the ground egusi seeds into a bowl, add a sprinkling of water and form them into balls. Servings 4. generic egusi-sauce nutrition facts and nutritional information. Pounded yam nutritional information Welcome to Low Carb Africa, the home of Keto & Low Carb African-inspired recipes. Naija Foodss - Egusi Soup . Chop the onions and spinach and set aside. 462 / 2,000 cal left. Copyright © 2020 Low Carb Africa. Protein. You can use any beef of choice. Keto Spice Cake with Cream Cheese Frosting, Broccoli Salad With Bacon And Sunflower Seeds. Fat. Most people will consume 1-2 cups of soup per serving. Let me say, Egusi soup is a kinda special type of soup that some people also enjoy on a daily basis. Serving Size : 323.1 g. 462. Find calories, carbs, and nutritional contents for generic egusi-sauce and over 2,000,000 other foods at MyFitnessPal.com. 28g. Then add your smoked fish and let cook on medium heat for about 10 minutes. Sodium 485g. When Egusi is prepared the right way, it can be paired with “swallow” and other popular foods. Other ingredients … Don't add salt until you are done adding all the spices. Lastly, add the chopped spinach. 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. Nothing like good ole egusi soup to chase the blues away! I specialize in creating mouthwatering recipes with rich, bold and spicy flavors. But by using fat-free dairy, you can make a soup that is soul-satisfying while eliminating much of the fat. egusi soup calories The normal Egusi soup which possesses two pieces of meat and some stock fish contains closely 700 calories per serving. Egusi is very high in fat content. After it becomes translucent, add your blended tomato and pepper mix and stir. Recipes & Inspiration. Your email address will not be published. The basic Egusi Soup enriched with few chunks of stockfish and two pieces of meat contains a total of roughly 700 calories per serving!!! Brown them for 3-5 minutes in a pan over medium-high heat. chopping board. Finding new ingredients is just one of the joys of this culinary journey around the world. Thank you. 55%. Cook the Egusi soup: Add palm oil to a pot on medium heat. Cream-based soups usually have too much fat, sodium, calories, and preservatives. Cuisine Ghanaian, Nigerian. In addition, you will probably be eating it with about 3 wraps of pounded yam which is about 600 calories. Add about a tablespoon of salt and black pepper and boil for 30-40 minutes till the meat is tender. Add ground crayfish, salt, pepper, and bouillon powder. Add 1 tbsp of salt and black pepper and let it boil till tender, about 30 - 40 mins. This is lovely, egusi is definitely a fav. Egusi is therefore a high calorie diet. The vegetables and herbs transform this soup into chicken pot pie without the crust. Nice recipe, this is actually my best Nigerian soup. Prep Time 15 mins. Supposing that you are planning to lose weight, you should reduce your intake of Egusi soup which contains 60 percent fat. Meat: African soups are mostly cooked with an assortment of meat like beef, goat meat, … Add the meat and broth if you have some on hand, if not just add water. Egusi is very high in fat content. Your email address will not be published. Leave on low heat for 5-10 minutes. Lose weight by tracking your caloric intake quickly and easily. Log Food. 1.2 Hours of Cleaning. Add the blended tomato, bell pepper, and habanero pepper to the palm oil and stir for a few minutes. Egusi is a seed that comes from a inedible gourd that looks similar to a watermelon. 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 substitute spinach leaves with other Nigerian leafy greens like bitter leaf or Ugwu leaves. For me ! The spinach should be added at the end because you don’t want it to overcook and become wilted in the soup. You can buy the actual seeds or buy them pre-ground. Total Time 30 mins. Fitness Goals : Heart Healthy. To cook egusi soup, start by making the egusi paste. Me too! Prepare the meat: Boil the meat you want to use. Calorie breakdown: 53% fat, 10% carbs, 36% protein. In the same vein, Christmas celebration and Egusi Soup are inseparable in most Nigerians home. Equipment. See Disclosure. It still comes out tasting great! Feel free to add as many leafy greens as you want. 18 Comments. Wow it looks delicious....will definitely prepare it this weekend. 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. You might not need to add more because of the broth. Eating Egusi soup with just one wrap of pounded yam should give you about 900 calories. In fact Egusi soup and Efo-riro are my favourite soups for Christmas celebration. Good for weight gain. This site uses Akismet to reduce spam. 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. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. All Rights Reserved. Add as little water as possible. Other soups low in calories include chicken noodle, egg drop soup, vegetable soup, and wonton soup. The basic Egusi Soup enriched with few chunks of stockfish and two pieces of meat contains a total of roughly 700 calories per serving!!! 1,815 / 2,300 g left. Egusi is … They both go hand in hand to make the day complete and pleasurable. Soup made with traditional West African ingredients and spices primarily in the warm of... 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