How To Cook Egusi Soup with Bitter leaf | Healthy African Recipes (2024)

So you want to learn how to cook Egusi Soup with Bitter Leaf?

Egusi Soup with Bitter Leaf is a nutty and leafy traditional soup from West Africa. The word on the street is that Egusi Soup is fattening, but with a few ingredient changes, you can fill this dish with the right amount of protein and natural fats for nourishment.

This recipe gets its reputation for using very minimal palm oil, two types of lean meat, and leafy greens.

In moderation, Egusi soup and fufu can be a great meal option on your weight loss journey. You don't have to be afraid to enjoy such a classic West African meal as long as it is prepared with your goals in mind.

Is Egusi Soup Healthy?

Egusi seeds are a type of melon seed that is high in protein and healthy fats. They are most comparable to pumpkin seeds.

They are made of 50% oil (fat) and 35% protein, which makes this soup a good option for those on higher diets or those who want a high-fat meal.

The Egusi seeds a rich in Vitamin A, B1, B2, and C and contain a bunch of other minerals.

List of Ingredients for Egusi Soup

• stockfish. It adds more umami flavor to the base of the soup, but if it's not there, it won't make or break the soup.
• goat meat cubes. Usually, goat shoulder is my go-to. It is easy to find in stores AND cost-effective. Feel free to use whatever cut you like; Just trim any fat.
• smoked turkey wings. Cut them into more manageable pieces before cooking.
• ground egusi. I bought pre-ground Egusi, but blending the seeds is also an option. Just add a little water and pulse until smooth.
• bitter leaf. Frozen bitter leaf will be sold at most African markets. Defrost before measuring. Make sure to review the instructions below on how to prepare bitter leaves.
• palm oil. Can be found in any African or Ethnic market. I wouldn't recommend substituting palm oil in this recipe because it aids in the color and taste of the soup. This recipe uses the bare minimum amount to get the desired effect without overdoing it.
• ground crayfish. This can also be found in most African markets. Some Asian markets sell dried prawns which will do just fine
• yellow onion. Half of the onion is finely chopped, and the other half is blended with the scotch bonnet peppers.
• scotch bonnet peppers. Add a little more or less depending on spice tolerance.
• chicken bouillon. You could use other types of bouillon seasoning like vegetable or beef.
• smoked paprika. This is the prized ingredient. Smoked paprika is essentially dried bell pepper. It adds more depth to the soup while creating that red/orange color that we would have gotten from adding more palm oil.
• fresh spinach. I love the simplicity of fresh spinach. If you are using frozen spinach, let it defrost completely, squeeze the water out, and add it the same time as the bitter leaf.

Calories in Egusi Soup

This macronutrient breakdown applies to 1 serving of this Egusi Soup Recipe. There will always be variability with every hand that makes a recipe.

Total Calories: 344

Protein: 27 grams

Fat: 23 grams

Carbs: 12 grams

How To Make Egusi Soup with Bitter Leaf

• Blend. Make a puree with ½ of the yellow onion and all the peppers. Set aside for later.
• Cook the meat. Using 5 cups of water, cook the stock fish, goat cubes, and smoked turkey until tender. This should take about 60-90 minutes. Add water sparingly if the meat needs more time to cook. (This is the longest part of the soup process. Once the meat is cooked, the rest of the recipe flies by.)
• Cook Egusi. Once the meat is cooked, in another pot, heat palm oil and chopped onions on low heat for a few seconds before adding the ground egusi.
• Season. Add in the ground crayfish, bouillon, and paprika. Roughly mix everything.
• Add meat. Then add the assorted cooked meat and its stock. Mix in the blended pepper and bitter leaf at this time.
• Mix. After 5 minutes, add spinach and turn off the heat. Give everything a good mix.
• Adjust ingredients. Add more water if it is too thick, and adjust the salt and pepper content to your liking.
• Remove from stove and enjoy!

How to Prepare Bitter Leaf

Bitter leaf is tougher than most leafy vegetables. It needs to be cooked down before it softens.

A lot of people make mistakes by adding it too late to the soup which most times leaves the soup sticking to the bottom of the pot before it's cooked.

My mom showed me a trick, and it saved me so much time.

In a bowl, add 1 teaspoon of baking soda to the bitter leaf and submerge it in hot water.

Leave for 8-10 minutes before draining and rinsing. Set aside until ready to use.

This process pre-cooks the leaves without worrying about cooking time.

Cooking Tips

• Soak the stock fish in water overnight and discard the water. This will save you 45 minutes of waiting for the stock fish to soften.
• Don't substitute bouillon seasoning for Adobo. It won't give it an authentic taste.
• Do not substitute palm oil. It is a big part of the taste and color of the soup. Even if it is just a splash...do it.

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