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Soupe Mbika (Pumpkin Seed Soup)

The Quirky Foodster Team

★ ★ ★ ★ ★ (0)
10 min
Prep
30 min
Cook

Ingredients

  • 150 g Ground pumpkin seeds (mbika) (1 1/4 cups)
  • 1l Water or light stock (4 cups)
  • 100 g Onion, chopped (1 medium)
  • 150 g Tomatoes, chopped (1 1/2 medium)
  • 60 g Smoked fish flakes (optional) (1/2 cup)
  • 20 ml Vegetable oil (4 tsp)
  • 1 Garlic clove, minced (1 clove)
  • 5g Salt (3/4 tsp)

Method

  1. Blend the ground pumpkin seeds with 250ml (1 cup) of the water to a smooth paste; set aside.
  2. Heat the oil in the pot and sauté the onion and garlic for 5 minutes until soft.
  3. Add the tomatoes and cook down for 8 minutes to a thick sauce.
  4. Pour in the remaining water and bring to a gentle simmer.
  5. Whisk in the pumpkin seed paste gradually to avoid lumps, then simmer for 15 minutes, stirring often.
  6. Stir in the smoked fish flakes if using, and season with salt.
  7. Simmer for a final 5 minutes and serve hot.

Introduction: This velvety soup is thickened with ground pumpkin seeds, a technique found throughout Central African cooking.

Cultural Background: This velvety soup is thickened with ground pumpkin seeds, a technique found throughout Central African cooking. It is a nourishing starter or light meal in the DRC, often flavoured with smoked fish or greens for extra depth.

Tips: Add the pumpkin seed paste in a slow stream while whisking constantly — this keeps the soup silky rather than grainy.

Variations: Fresh spinach or pondu leaves stirred in during the last few minutes turn this into a heartier vegetable soup. Omit the smoked fish for a fully vegetarian soup. Omit the smoked fish; the rest of the recipe is vegan as written.

Storage: Refrigerate in an airtight container for up to 3 days.

Reheating: Reheat gently on the stovetop over low heat, stirring frequently, adding a splash of water if too thick.

Nutrition: Approx. 260 kcal, 12g protein, 14g carbohydrate, 18g fat per serving.

FAQs

Q: Where can I buy ground pumpkin seeds?
A: African grocery stores often stock ground mbika; alternatively, grind raw shelled pumpkin seeds finely in a spice grinder.

Q: Can I make this soup without fish?
A: Yes — it’s naturally vegetarian without the smoked fish, and equally satisfying.

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