generic egusi-soup nutrition facts and nutritional information. 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.. Egusi is very high in fat content. Thank you. The largest food group it contains is Fat. Feel free to add as many leafy greens as you want. I used goat meat and cow feet. Stir a few minutes carefully and slowly and let simmer on medium heat. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Calories in pounded yam. Let sit for another 10 minutes on medium-high heat. Nothing like good ole egusi soup to chase the blues away! It makes a wonderful and satisfying low carb dinner! To use goat meat or beef, add the meat to the pot and add just enough water to cover it. Ground egusi (or pumpkin seeds) is the main ingredient. 1.2 Hours of Cleaning. Egusi is very high in fat content. How does this food fit into your daily goals? Most people will consume 1-2 cups of soup per serving. Egusi soup is one of the most popular Nigerian soups. Egusi soup is a very popular and a much loved dish in most all of West Africa. Your email address will not be published. 30 Minutes of Cycling. 462 / 2,000 cal left. 55%. 1 cup of Tuwo Masara contains 450 calories; 1 cup of pounded yam contains 400 calories; 1 cup of Amala contains 360 calories; There should simply be a measure in everything and eating garri while trying to lose weight is not a nuisance. Get ready to lose weight, look amazing and be in your best health ever! Brown them for 3-5 minutes in a pan over medium-high heat. Egusi seeds are usually blended before cooking and this can be easily done using a food processor, nutribullet blender, or coffee grinder. Finding new ingredients is just one of the joys of this culinary journey around the world. Egusi is therefore a high calorie diet. Nice recipe, this is actually my best Nigerian soup. knife. Cook the goat meat and cow foot. Find calories, carbs, and nutritional contents for generic egusi-soup and over 2,000,000 other foods at MyFitnessPal.com. Me too! Prepare the dried smoked catfish: Soak the dried catfish in hot water for about 10 minutes and break into small pieces. The seeds must be roasted and they are delicious as a snack simply eaten whole. Cholesterol 207g. But by using fat-free dairy, you can make a soup that is soul-satisfying while eliminating much of the fat. Bring to a boil and let it cook for 5 more minutes. You can substitute spinach leaves with other Nigerian leafy greens like bitter leaf or Ugwu leaves. I love eating it with rice, spaghetti, noodles or yam... Delish! Calorie breakdown: 53% fat, 10% carbs, 36% protein. Add your smoked fish and cook on medium heat for about 10 minutes. Carbs. 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. 0 %--Carbs. Then add your smoked fish and let cook on medium heat for about 10 minutes. Find calories, carbs, and nutritional contents for generic egusi-sauce and over 2,000,000 other foods at MyFitnessPal.com. The Yorubas like to chop onions, mix with the egusi, and form balls, before adding it. Add as little water as possible. Egusi is very high in fat content. At this point, different tribes in Nigeria have their own spin on how to add the Egusi seeds. Imagine eating it with about 3 wraps of iyan which is about 600 calories………. This recipe serves 8 and contains 4 net carbs per serving. The vegetables and herbs transform this soup into chicken pot pie without the crust. 12g. Chop the onions and spinach and set aside. 200 Cal. Egusi aka Egwusi soup is an exotic soup that is cooked, in various parts of West Africa and goes under different names. Pour the ground egusi seeds into a bowl, add a sprinkling of water and form them into balls. 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 … The basic Egusi Soup enriched with few chunks of stockfish and two pieces of meat contains a total of roughly 700 calories per serving!!! Heat the palm oil on medium heat for a few minutes, then add chopped onions. Recipes & Inspiration. The spinach should be added at the end because you don’t want it to overcook and become wilted in the soup. In the same vein, Christmas celebration and Egusi Soup are inseparable in most Nigerians home. Egusi soup is a kind of soup thickened with the ground seeds and popular in West Africa, with considerable local variation. Conclusion. You can buy the actual seeds or buy them pre-ground. Fat. Calories in Egusi soup (egusi seed) There are 638calories in 526g of egusi. Required fields are marked *. Serving Size : 1 cup. The basic Egusi Soup enriched with few chunks of stockfish and two pieces of meat contains a total of roughly 700 calories per serving!!! Your email address will not be published. Find nutrition facts for over 2000000 foods. 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. You can also add less. Updated on Nov 3, 2020. Egusi is made from melon seeds that grow primarily in the warm regions of Africa. The largest food group it contains is Fat. It is composed of about 50% healthy fats and 30% protein, which makes it perfect for a low carb diet. Egusi seeds: Egusi (melon seeds) are usually sold in African stores. They both go hand in hand to make the day complete and pleasurable. You can use any beef of choice. Servings 4. kitchen towel. Add the egusi seeds to the soup and stir. This is lovely, egusi is definitely a fav. Save my name, email, and website in this browser for the next time I comment. For those trying to lose weight, it is best to avoid this soup. Check out these other delicious African low carb soups: I was craving egusi and started researching if it was keto compliant. Taste for salt and add some if you need to. 0 %--Protein. 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. Blend the tomatoes, red bell pepper and habanero pepper. Egusi Soup.Egusi Soup – Nigerian Egusi Soup (1.36cups). When it boils, add your ground egusi seeds and stir. A serving of Egusi soup with two pieces of meat and a few chunks of stockfish should provide you with about 700 calories. and you would like to share the product nutritional information with others in the FatSecret database please click. Add the blended tomato, bell pepper, and habanero pepper to the palm oil and stir for a few minutes. Log Food. Calorie Goal 1,538 cal. Imagine eating it with about 3 wraps of iyan which is about 600 calories………. Prepare the vegetables: Blend the tomatoes, bell pepper, and habanero peppers using a food processor with minimal water added. Privacy Policy. Sodium 485g. Log Food . To cook egusi soup, start by making the egusi paste. I use fresh spinach here but you can also use frozen. Imagine eating it with about 3 wraps of pounded yam which is about 600 calories… The largest food group it contains is Fat. 37%. chopping board. The calorie content becomes higher if you’re eating it with pounded yam. Copyright © 2020 Low Carb Africa.  Egusi Soup is a rich and savory West African soup made with ground melon seeds and eaten with fufu dishes. Print Recipe Pin Recipe. Below is a ranking of soups by calorie from lowest to highest. Prepare the meat: Boil the meat you want to use. Nigerian Egusi soup goes great with fufu dishes, though it can also be eaten with cauliflower rice. Keto Spice Cake with Cream Cheese Frosting, Broccoli Salad With Bacon And Sunflower Seeds. Egusi, otherwise known as melon seeds, contains essential nutrients that provide health and nutritional benefits. Add the goat meat and cow feet or whatever meat you have on hand. Let it boil for 10 minutes on medium-high heat. Egusi Soup is a soup made with a white kind of pumpkin seeds (obtainable from African stores or Amazon.com). Usage. Supposing that you are planning to lose weight, you should reduce your intake of Egusi soup which contains 60 percent fat. colander. Don't add salt until you are done adding all the spices. Pounded yam nutritional information It is known as Miyan Gushi in Hausa, Ofe Egusi in Igbo and Efo Elegusi in Yoruba. By Tayo. If this item is a common brand or product Serve with your choice of fufu and enjoy! I specialize in creating mouthwatering recipes with rich, bold and spicy flavors. This post may contain affiliate links. Add spinach and leave on low heat for 5 minutes. In addition, you will probably be eating it with about 3 wraps of pounded yam which is about 600 calories. Add about a tablespoon of salt and black pepper and boil for 30-40 minutes till the meat is tender. Add the meat and broth if you have some on hand, if not just add water. For a healthy female, 7 g is 17.5% of your daily recommended value of sugar. Fitness Goals : Heart Healthy. This is one of my favourite Nigerian soup... looks so yummy. Add 1 tbsp of salt and black pepper and let it boil till tender, about 30 - 40 mins. Lastly, add the chopped spinach. 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. egusi soup calories The normal Egusi soup which possesses two pieces of meat and some stock fish contains closely 700 calories per serving. 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. Lose weight by tracking your caloric intake quickly and easily. Let me say, Egusi soup is a kinda special type of soup that some people also enjoy on a daily basis. * The information you have specified for this food item is not being shared. Welcome to Low Carb Africa, the home of Keto & Low Carb African-inspired recipes. Break the dried catfish into smaller pieces and remove as many pieces of bones as you can. Soup broths have the fewest calories, as they also have the fewest ingredients. Egusi soup has a wonderful complex flavor and is made with traditional West African ingredients and spices. Free online calorie counter and diet plan. A cup of this delicious product once a week can do you no harm, indeed. Cook the Egusi soup: Add palm oil to a pot on medium heat. Other soups low in calories include chicken noodle, egg drop soup, vegetable soup, and wonton soup. Meat: African soups are mostly cooked with an assortment of meat like beef, goat meat, … Wow it looks delicious....will definitely prepare it this weekend. Naija Foodss - Egusi Soup . Daily Goals. Other ingredients … Cream-based soups usually have too much fat, sodium, calories, and preservatives. Learn how your comment data is processed. Home » African Soup & Stews Recipes » Egusi Soup - Nigerian Melon Seed Stew, Published on Jun 6, 2018. Cook Time 15 mins. Course Main Course, stew. 28g. 5 from 1 vote. Full nutritional breakdown of the calories in Egusi Soup based on the. For me ! Leave on low heat for 5-10 minutes. Some great low carb options are: You can substitute spinach leaves with other Nigerian leafy greens like bitterleaf, ugwu (pumpkin leaves), or basil (scent leaves). Protein. 18 Comments. I use roughly 2 cups for this recipe. Remove as many pieces of bones as you can and rinse under running water. All Rights Reserved. 20 Minutes of Running. Note: very high in calories. This site uses Akismet to reduce spam. Egusi soup soup is made with ground melon seed thickened with gourd or spinach. Soups Calories A liquid dish eaten with a spoon, soups are often made from a base of stock, bullion, cream, or plain water. Egusi is a seed that comes from a inedible gourd that looks similar to a watermelon. In fact Egusi soup and Efo-riro are my favourite soups for Christmas celebration. 28 / 67 g left. Cuisine Ghanaian, Nigerian. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. There are 234 calories in 1 serving of Egusi. The basic Egusi soup with chunks of stock fish and 2 pieces of meat contains a total of roughly 700 calories per serving. https://www.demandafrica.com/food/recipes/nigerian-egusi-soup The basic Egusi Soup enriched with few chunks of stockfish and two pieces of meat contains a total of roughly 700 calories per serving!!! Then, cut up 1.5 pounds of beef into 1-inch cubes and season them with salt. ... 200 calories. Calorie Goal 1,800 cal. 0 %--Fat. Fat 39g. Total Time 30 mins. Calories 324 kcal. Calorie breakdown: 79% fat, 12% carbs, 9% protein. Start by prepping the vegetables, meat, and dried smoked catfish. Serving Size : 323.1 g. 462. 10%. If using smoked catfish, soak in hot water for 10 minutes. Add it to a pot and add just enough water to cover it. 43g. Please note that some foods may not be suitable for some people and you are urged to seek the … large pot. I didn't use onions but I just formed balls and placed them into the mixture. 1,815 / 2,300 g left. When Egusi is prepared the right way, it can be paired with “swallow” and other popular foods. Equipment. See Disclosure. You do not add water when blending, but as you blend you would notice the consistency changes to a somewhat powdery paste. 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. After it becomes translucent, add your blended tomato and pepper mix and stir. 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. There are 462 calories in 1 serving of Egusi Soup. It still comes out tasting great! The largest food group it contains is Fat. Egusi is … You might not need to add more because of the broth. Add the goat meat, cow feet, crayfish, bouillon, and cayenne pepper. The basic Egusi Soup enriched with few chunks of stockfish and two pieces of meat contains a total of roughly 700 calories per serving!!! It is a very thick soup, and is actually more of a stew, as you can also eat it with rice or other dishes. generic egusi-sauce nutrition facts and nutritional information. Eating Egusi soup with just one wrap of pounded yam should give you about 900 calories. Add ground crayfish, salt, pepper, and bouillon powder. 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. Cal. When it gets hot, add the chopped onions. Prep Time 15 mins. 2,000 calories a day is used for general nutrition advice. 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. Around 69% of all foods in our entire system have a greater sugar/calories percentage. 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. Good for weight gain.