Your Recipe

Egusi Soup (Nigerian)

Zutat  Menge  Kalorien 
Zwiebeln 200g 80kcal
Spinat, roh 200g 46kcal
Leitungswasser 1000g 0kcal
Krebstiere, Krebse, gemischte Arten, wild, roh 100g 77kcal
Rindfleisch, roh, alle Sorten, trennbar mager und fett, Futter für Eintopf 500g 640kcal
Milled egusi 200g 1120kcal

Recipe Tags:

OMAD

Recipe Tags:

Soup

Recipe Instructions:

Ingredients:
• 200g ground melon seeds (egusi)
• 500g meat (beef or goat) or fish (optional)
• 200g leafy greens (spinach or bitter leaf)
• 100g ground crayfish
• 2 onions (200g), chopped
• 200ml palm oil
• 1-liter water or stock
• 2-3 scotch bonnet peppers (10g), chopped (adjust to taste)
• 2 bouillon cubes
• Salt to taste
Instructions:
1. Heat the palm oil in a pot over medium heat. Add chopped onions and sauté until translucent.
2. Add the ground crayfish and scotch bonnet peppers. Stir well.
3. Mix the ground egusi with a little water to form a thick paste. Add this paste to the pot and fry for a few minutes, stirring constantly.
4. Add the meat or fish, if using, and the bouillon cubes. Pour in the water or stock and bring to a boil.
5. Reduce the heat and simmer until the meat is tender and the soup has thickened.
6. Add the leafy greens and cook for another 5-10 minutes.
7. Season with salt to taste and serve hot.

Nährwertangaben 
Portionsgröße  2200 g | ml
Menge pro Portion  1963
8213
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 122g 157%
Gesättigte Fettsäuren  9.7g 48%
Natrium 664mg 29%
Gesamte Kohlenhydrate  27g 10%
Ballaststoffe  36g 128%
Zucker  9.3g
Protein  189g 378%
Vitamin D 0.5mcg 3%
Kalzium 706mg 54%
Eisen  28mg 157%
Kalium 3545mg 75%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 964 mcg 107%
Thiamin [B1] 0.718 mg 60%
Riboflavin [B2] 1.314 mg 101%
Niacin [B3] 28.903 mg 181%
Pantothensäure [B5] 4.247 mg 85%
Vitamin B6 3.573 mg 210%
Cobalamin [B12] 13.5 mcg 0%
Folat [B9] 478 mcg 0%
Vitamin C 72.2 mg 80%
Vitamin D 0.5 mcg 3%
Vitamin E 7.8 mg 52%
Vitamin K 974.4 mcg 812%
Betain 298.4 mg 0%
Cholin 490.7 mg 89%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  26.7 g 10%
Sugars 9.3 g 19%
Ballaststoffe  35.8 g 128%
Carbohydrate 25.9 g 0%
Netto-Kohlenhydrate 17.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 7.513 g 0%
Arginin 9.235 g 0%
Asparaginsäure 12.32 g 0%
Cystein 1.412 g 0%
Glutaminsäure 21.626 g 0%
Glycin 6.119 g 0%
Histidin 4.066 g 0%
Isoleucin 5.854 g 0%
Leucin 10.761 g 0%
Lysin 11.594 g 0%
Methionin 3.73 g 0%
Phenylalanin 5.22 g 0%
Prolin 5.249 g 0%
Serin 5.149 g 0%
Threonin 5.855 g 0%
Tryptophan 1.573 g 0%
Tyrosin 4.631 g 0%
Valin 6.143 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 706 mg 54%
Kupfer 1.31 mg 146%
Fluorid 714.2 mcg 0%
Eisen  28.28 mg 157%
Magnesium 320 mg 76%
Mangan 2.35 mg 102%
Phosphor 1477 mg 118%
Kalium 3545 mg 75%
Selen 155.6 mcg 283%
Natrium 664 mg 29%
Zink 29.95 mg 272%
andere
Nährstoff Menge  DV
Wasser 1803.92 g 0%
Asche 19.03 g 0%