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