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