Egusi Soup (Melon Seed Soup)
The Quirky Foodster Team
Ingredients
- Ground egusi (melon) seeds — 250 g (1 3/4 cups)
- Beef, cut into chunks — 300 g (10oz)
- Smoked fish, flaked — 150 g (5oz)
- Palm oil — 3 tbsp
- Onion, chopped — 1
- Tomato paste — 2 tbsp
- Scotch bonnet peppers, chopped — 1-2
- Chopped leafy greens (spinach or cassava leaves) — 200 g (7oz)
- Stock cube — 1
- Water or meat stock — 600 ml (2 1/2 cups)
- Salt, — to taste
Method
- Simmer the beef with the onion in water until tender, about 30 minutes. Reserve the stock.
- Mix the ground egusi with a few tablespoons of water to form a thick paste.
- Heat the palm oil in a pot and fry the tomato paste for 2-3 minutes, then add the Scotch bonnet.
- Spoon in the egusi paste in small lumps (do not stir immediately) and let it firm up for 3-4 minutes over gentle heat.
- Add the reserved beef stock gradually, stirring gently, then add the cooked beef and smoked fish.
- Simmer for 15-20 minutes, stirring occasionally, until the soup thickens.
- Stir in the chopped greens and stock cube, and simmer for a final 5 minutes. Season with salt and serve hot.
Introduction: Egusi soup, made from ground melon seeds, is a rich and hearty dish enjoyed throughout Sierra Leone and much of West Africa.
Cultural Background: Egusi soup, made from ground melon seeds, is a rich and hearty dish enjoyed throughout Sierra Leone and much of West Africa. The nutty, protein-rich seeds create a thick, satisfying base for meat, fish and leafy greens, and the soup is often served at family gatherings for its filling, comforting character alongside fufu or rice.
Tips: Letting the egusi paste sit undisturbed for a few minutes when first added helps it bind rather than disintegrate into the stock. Adjust thickness with a little extra water if the soup becomes too dense.
Variations: Add smoked turkey or dried shrimp for extra depth. Use pumpkin leaves in place of spinach. Omit meat and fish, use vegetable stock and mushrooms, and add extra greens for a hearty vegetarian version.
Storage: Refrigerate in an airtight container for up to 3 days.
Reheating: Reheat gently on the stovetop over low-medium heat, stirring occasionally to prevent sticking.
Nutrition: Per serving: approx. 340 kcal, 22g protein, 10g carbohydrate, 24g fat
FAQs:
Q: Where can I find ground egusi seeds?
A: Ground or whole egusi seeds are available at African and international grocery stores; whole seeds can be blended at home.
Q: Can I substitute pumpkin seeds?
A: Yes, hulled pumpkin seeds are the closest widely available substitute, though the flavour is slightly milder.
- Ground egusi (melon) seeds — 250 g (1 3/4 cups)
- Beef, cut into chunks — 300 g (10oz)
- Smoked fish, flaked — 150 g (5oz)
- Palm oil — 3 tbsp
- Onion, chopped — 1
- Tomato paste — 2 tbsp
- Scotch bonnet peppers, chopped — 1-2
- Chopped leafy greens (spinach or cassava leaves) — 200 g (7oz)
- Stock cube — 1
- Water or meat stock — 600 ml (2 1/2 cups)
- Salt, — to taste
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