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