calories in egusi soup

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

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