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 Your email address will not be published. 10%.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

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