Bring the best African dishes to your table by starting with this incredibly delicious Egusi Soup! It’s one of the best, healthiest, and tastiest soups and stews you can serve to your family for any occasion.
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This all-in-one dish is seriously delectable and totally moreish to the core! It’s loaded with the most nutritious vegetables and meat for health benefits and an enjoyable dining experience.
How to Make Egusi Soup
This dish is unique from all the other soups you’ve cooked before. Make this with zeal, and you’ll certainly reap the benefits of your hard work at every spoonful/handful!
Ingredients
Fresh Ingredients
Spinach
Spinach is a sweet, crunchy, leafy green that becomes a moist and creamy ingredient once cooked. It also adds color to the Egusi to make it more appetizing.
Unleash the inner culinary potential of spinach by incorporating it into Spaghetti, Couscous, and Green Smoothies!
Curly kale
There are plenty of varieties of kale, but the curly variant is slightly bitter yet peppery in flavor. It’s perfect for sauteing and stewing because it’s easy to prepare.
Bell peppers and sweet peppers
Red bell peppers and sweet peppers are the primary elements of the egusi sauce. They have a saccharine taste with a vibrant color that makes the soup tantalizing. These can also balance the saltiness and smokiness of the other ingredients.
The peppers are commonly used in other African delicacies such as Jollof Rice and Fish Stew!
Scotch bonnet
Incorporate a scotch bonnet for a subtle kick of spice in the egusi. In fact, it makes the dish hot and sweet without overpowering the dominant ingredients.
If you enjoyed the effect of the scotch bonnet, you would love it in Fried Rice, Chicken and Broccoli Stir Fry, and Grilled Tilapia!
Red onion
Red onions can add texture, pungency, and fragrance to the dish. It caramelizes as it cooks to make the dish richer in flavor.
Locust beans
Locust beans are fermented beans that are commonly used for African dishes. It gives the soup umami flavors to enhance the overall quality.
Ground almond
Ground almonds will be used as a thickener for the soup. If you want to make your own, then you can blend the almonds into crumbs.
Meat and Fish
Assorted meat
For assorted meat, I highly recommend using beef, tripe, abodi, cow foot, or skin to give the Egusi a meaty and juicy flavor. These can also add more texture and protein.
Smoked turkey
Smoked turkey can also make the dish savory and richer in texture. It also goes hand in hand with the assorted meat and the fish for a more robust taste.
Boiled mackerel and fish stock
Boiled mackerel has soft and tender flesh that pairs perfectly with the soup. It’s also rich in omega-3 to boost brain function. Season it well to bring out its flavors.
Other Ingredients
Seasoning
Use sea salt and chicken stock cubes to make the soup yummier and more balanced. These can instantly improve the taste of the dish.
Palm oil
Palm oil has one of the highest smoke points among cooking oils. Hence, it is suitable for dishes that may take time to cook.
This recipe has fruits, beef, turkey, fish, vegetables, and spices! It’s sure everything you can ask for in a soup!
Directions
Prepare the sauce
- Slice the bell peppers and sweet peppers using a knife.
- Blend them in a blender or food processor, or chop them finely.
- Filter the contents with a fine mesh sieve.
- Cook the peppers and scotch bonnet in a pan with palm oil for 25 minutes on low to medium heat.
While the sauce is cooking, prepare the mackerel and spinach.
Cook the mackerel
- Slice the mackerel into 3 to 4 pieces.
- Arrange them in a pot with water.
- Season it with salt and stock cubes and cook for up to 7 minutes.
- Debone and break it into chunks with a knife or fork.
Boil the spinach
- In a pot, boil the curly kale and baby spinach in water for 5 minutes or until tender.
- Then, drain in a colander.
Make the soup
- Season the soup with sea salt, chicken stock cubes, and locust beans. Then, allow cooking for 10 minutes on low heat.
- Blend onions until smooth and combine them with the ground almonds.
- Once it forms a dough-like texture, roll a teaspoonful amount into a ball.
- Mix in the assorted meat and smoked turkey to cook for 5 minutes.
- Then, distribute the ground almond balls and chopped red onion and cook for another 5 minutes.
- Stir together with a spatula and cook for 8 minutes on low heat.
- Mix in the steamed spinach and kale.
- Add the mackerel fish and let it simmer for 2 minutes before stirring again.
- Once you’re satisfied with the flavor and texture, take it out of the heat, and enjoy your African Egusi Soup Recipe!
The Egusi Soup has always been a family favorite in our home, and now that you know the recipe, you can surprise your family with such an excellent dish!
Tips
How to Select and Store Fresh Ingredients
Part of making perfect Egusi Soup is tending to your fresh ingredients. So check out these tips for purchasing and preserving the ingredients needed.
Baby Spinach
Selection. Pick dark green spinach with a fresh scent. Avoid bundles with wilted leaves.
Storage. Refrigerate unwashed spinach in resealable bags and use them within 4 days.
Kale
Selection. Buy kale with crisp green leaves. They should have a subtle earthy odor to indicate freshness.
Storage. Vacuum-seal them in resealable bags and refrigerate them for several days.
Red bell pepper, sweet pepper, and scotch bonnet
Selection. Select brightly colored and smooth-skinned scotch bonnet and peppers. The stems should still be attached and should feel heavy for their size.
Storage. Store these ingredients in resealable bags and refrigerate them for several weeks.
Red onion
Selection. Red onions should feel firm and smooth. Avoid ones with soft spots and discoloration.
Storage. Store the onions in cool areas of your kitchen. Preserve the sliced onions in airtight containers and use them within several weeks.
How to Make Pepper Sauce and Onion Without a Blender
In case you don’t have access to a blender, you can use a food processor or a miller. Otherwise, use a knife to chop the ingredients finely. Push the slices against the colander to extract the juices for a finer texture.
Alternatively, you can use a grater for more even pieces and extracted juices. Do this over a plate or a bowl to filter the residue.
Egusi Soup has never tasted better with this Pepper Sauce and Onion recipe!
How to Prepare Assorted Meat
If you want to make the best Egusi Soup, you’ve got to check out these tips on preparing your assorted meat!
According to Real Simple, buy assorted beef with purple or bright red. Avoid ones with dark spots because these are prone to spoilage. Refrigerate it in resealable bags to use within 4 days. You can also freeze them in freezer bags for up to several months.
- Rinse the beef parts over running water.
- Then, put them in a pot and add your favorite herbs, spices, and seasonings like onions, sea salt, mixed herbs, garlic, pepper, bay leaves, and more!
- Set the fire to low to medium heat and add enough water to cover the beef. Let this simmer for 10 minutes.
- Check the tenderness of the beef parts and add more water if needed.
- Cook for another 30 minutes or until soft.
- Drain the meat from the stock and store the stock for beef broth.
- Freeze the beef stock in ice cube trays and transfer them into freezer bags to use within several months.
How to Make Smoked Turkey
Whichever method you choose, the smoked turkey will be an amazing addition to the Egusi Soup!
Smoker
- Preheat the smoker to 120°C.
- Grease the aluminum pan with oil.
- Prepare the turkey by stuffing the wings inside the cavity.
- Stuff it with onions and other herbs you prefer.
- Rub the seasoning mix on the turkey and let it cook in the smoker for at least 6 hours, depending on how large it is.
- Occasionally baste it with broth from time to time to add moisture and flavor.
- Once contended with the tenderness, allow it to cool and slice or serve!
- Brush the aluminum baking pan with oil.
- Bake the turkey in a preheated oven for up to 4 hours. Baste it with broth every thirty minutes after the one-hour mark.
- Check the doneness, and once satisfied, let it rest at room temperature for 30 minutes before slicing.
Slow cooker
Aside from using a smoker, you can also cook it in a slow cooker for 8 hours. Simply season the turkey and stuff the cavity with your preferred herbs.
Egusi Soup Variations
To make it a vegetarian egusi soup recipe, omit the assorted meat, turkey, and mackerel. Trust me; the egusi soup will still taste divine! You can also try pumpkin leaves, waterleaf, and other vegetables for the leafy greens.
For the ground almond and onion paste, you can substitute it with cornflour or plain flour paste to thicken the egusi soup. You may still add the onion paste but mix them thoroughly to avoid lumps.
Recommended Tools
- Blender: Make the pepper sauce using a blender.
- Colander: Filter the sauce and the leafy greens in a colander.
- Slotted Turner: Squeeze out the juices with a slotted turner.
- Pan: Cook the egusi soup in a pan.
- Pot: Prepare the steamed greens and the mackerel in a pot.
- Wooden spatula: Stir the ingredients using a wooden spatula.
- Knife: Peel and slice the vegetables with a knife.
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How to Serve Egusi Soup
You can serve this Egusi Soup with other African recipes and even steamed fruits. For instance, you can relish this soup with a side of:
This dish is so flavorful, in texture, and healthy that you will be cleaning out your plate in no time! Quench your thirst with any of the following drinks:
More Healthy African
Storage Tips
- At room temperature: Consume this within 2 hours of cooking for the best quality and taste.
Frequently Asked Questions
What is egusi soup made of?
This dish is made up of assorted meats, leafy greens, pepper sauce, and a thickener. You can still customize it to your liking, especially when it comes to vegetables and meats.
How healthy is egusi soup?
It is certainly packed with lots of nutrients that you need! In addition, it has the protein and vegetables to give you a savory meal and a multitude of health benefits.
This dish can aid in heart health, bone density, brain function, cholesterol levels, cancer prevention, and more!
What meat is in egusi soup?
It is popularly made with assorted beef parts like tripe, cow skin, abodi. I also added the smoked turkey and mackerel for a variety of flavors and nutrients to try.
Almond Vegetables Stew (Egusi Stew/Soup)
Ingredients
For the sauce
- 5 bell peppers (medium-sized)
- 4 sweet peppers (medium-sized)
For the almond paste
- 200 g ground almond
- ½ red onion (medium-sized)
For the soup
- pepper sauce
- almond paste
- 500 g spinach
- 180 g curly kale
- assorted meat (beef, tripe, abodi, cow foot/skin)
- smoked turkey
- mackerel fish (boiled)
- ½ cup fish stock
- 2 scotch bonnet
- 1 red onion (½ blended and ½ diced)
- 1 tbsp locust beans
- 1 tsp sea salt
- 1 cup palm oil
Instructions
- Prepare the pepper sauce. Slice the bell peppers and sweet peppers. Blend them or chop them finely with a pulse or ice breaker. Transfer the contents into a large glass bowl. Filter it using a colander. Store the juice for other recipes. Pour palm oil in a pan and allow it to heat. Slowly pour in the peppers. Add finely chopped scotch bonnet and let it cook for 25 minutes on low to medium heat. Stir at regular intervals to prevent burning.
- Cook the mackerel. Slice the mackerel into 3 to 4 pieces. Then, arrange them in a saucepan with a bit of water. Season it with salt and stock cubes and allow to cook for up to 7 minutes. Debone and break it into chunks with a knife or fork.
- Steam the leafy greens. In a pot, pour water and bring it to a boil. Put the steaming basket inside to steam the curly kale, baby spinach. Steam for 5 minutes or until tender. Then, drain. Press out the excess water. Note that steaming and draining are optional steps. Do this when you do not want the vegetable stew to become watery.
- Season the soup. Check the pepper sauce and add fish stock from boiling the mackerel. Season the soup with sea salt, chicken stock cubes, locust beans, and stir. Allow to cook for 10 minutes on low heat.
- Make the ground almonds balls. Blend onions until smooth and combine it with the ground flour. Once it forms a dough-like texture, roll a teaspoonful amount into a ball.
- Incorporate the remaining ingredients. Mix in the assorted meat and smoked turkey. Allow it to cook for 5 minutes. Then, distribute the ground almond balls and chopped red onion and cook for another 5 minutes. Stir together and cook for 8 minutes on low heat. Mix in the steamed spinach and kale. Add the mackerel fish on top and let it simmer for up to 2 minutes before stirring again.
Video
Notes
- Be creative with this recipe’s meat, vegetables, and seasoning to truly make it your own.
- You can cook the smoked turkey in an oven, in the smoker, or in a slow cooker.
- Steam and drain the kale and spinach if you don’t want a watery soup.
Nutrition
