Dietary Egusi Soup
DIETARY EGUSI
Introducing our Dietary Egusi, a health-conscious take on the traditional West African melon seed stew. This version is crafted to meet various dietary needs, focusing on balanced nutrition without compromising rich, savory flavors.
Why Dietary Egusi? We cater to specific health goals and dietary restrictions, offering a lower-fat, lower-calorie version of Egusi that's still rich in protein, vitamins, and essential nutrients from melon seeds and fresh vegetables.
Our Dietary Egusi celebrates West African culinary traditions while supporting healthy eating habits. Enjoy this lighter, yet satisfying dish that aligns with your health goals!
Ingredients
- 1 cup pepper mix consisting of hot peppers, long sweet peppers, and onions
- 2 tablespoons Palm oil ((substitute for vegetable oil for a lighter option))
- 2 tablespoons Ground crayfish ((optional, for flavor))
- 1/4 cup Egusi ((melon seeds))
- 1/4 cup Soaked cashews, blended ((optional, for creaminess))
- 2 cups Spinach, chopped
- 4 cups Low-sodium vegetable broth
- 1/2 cup Chopped mushrooms
- 1 teaspoon Salt to taste
- Grilled or baked tofu or chicken breast for added protein
Optional
Instructions
- Heat the palm oil in a large pot over medium heat.
- Add the pepper mix to the pot and sauté for about 5 minutes until softened.
- Stir in the ground crayfish (if using) and egusi (melon seeds). Cook for another 5 minutes, stirring constantly to prevent burning.
- Gradually add the vegetable broth to the pot, stirring continuously to incorporate the egusi mixture into the broth.
- Bring the soup to a gentle boil, then reduce the heat and simmer for about 15-20 minutes until the egusi is cooked and the soup thickens slightly.
- Stir in the blended cashews (if using) for creaminess.
- Add the chopped spinach and mushrooms (if using) to the pot. Simmer for an additional 5-7 minutes until the vegetables are tender.
- Taste and adjust seasoning with salt if necessary.
- If using, add grilled or baked tofu or chicken breast for added protein.
- Serve hot with your favorite side dish or enjoy on its own.
