Your Recipe

Egusi Soup (Nigerian)

Ingredient Amount Calories
Onions 200g 80kcal
Spinach, raw 200g 46kcal
Tap water 1000g 0kcal
Crustaceans, crayfish, mixed species, wild, raw 100g 77kcal
Beef, raw, all grades, separable lean and fat, chuck for stew 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.

Nutrition Facts
Portion Size 2200 g | ml
Amount Per Portion 1963
8213
kcal
kilojoules
% Daily Value *
Total Fat 122g 157%
Saturated Fat 9.7g 48%
Sodium 664mg 29%
Total Carbohydrate 27g 10%
Dietary Fiber 36g 128%
Sugar 9.3g
Protein 189g 378%
Vitamin D 0.5mcg 3%
Calcium 706mg 54%
Iron 28mg 157%
Potassium 3545mg 75%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 964 mcg 107%
Thiamin [B1] 0.718 mg 60%
Riboflavin [B2] 1.314 mg 101%
Niacin [B3] 28.903 mg 181%
Pantothenic acid [B5] 4.247 mg 85%
Vitamin B6 3.573 mg 210%
Cobalamin [B12] 13.5 mcg 0%
Floate [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%
Betaine 298.4 mg 0%
Choline 490.7 mg 89%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 26.7 g 10%
Sugars 9.3 g 19%
Dietary fiber 35.8 g 128%
Carbohydrate 25.9 g 0%
Net carbs 17.4g
Aminoacids
Nutrient Amount DV
Alanine 7.513 g 0%
Arginine 9.235 g 0%
Aspartic acid 12.32 g 0%
Cysteine 1.412 g 0%
Glutamic acid 21.626 g 0%
Glycine 6.119 g 0%
Histidine 4.066 g 0%
Isoleucine 5.854 g 0%
Leucine 10.761 g 0%
Lysine 11.594 g 0%
Methionine 3.73 g 0%
Phenylalanine 5.22 g 0%
Proline 5.249 g 0%
Serine 5.149 g 0%
Threonine 5.855 g 0%
Tryptophan 1.573 g 0%
Tyrosine 4.631 g 0%
Valine 6.143 g 0%
Minerals
Nutrient Amount DV
Calcium 706 mg 54%
Copper 1.31 mg 146%
Fluoride 714.2 mcg 0%
Iron 28.28 mg 157%
Magnesium 320 mg 76%
Manganese 2.35 mg 102%
Phosphorus 1477 mg 118%
Potassium 3545 mg 75%
Selenium 155.6 mcg 283%
Sodium 664 mg 29%
Zinc 29.95 mg 272%
Other
Nutrient Amount DV
Water 1803.92 g 0%
Ash 19.03 g 0%