Vegan Egusi Soup
User Reviews
5
Vegan Egusi Soup
Description
This soup begins by blending red bell peppers, scotch bonnet or habanero, bird eye chilis, and onion to create a smooth pepper base. Ground egusi seeds are mixed with water to form a thick paste. Tofu is fried until golden, then set aside. Palm oil is heated, and aromatics like onion and locust beans are fried until fragrant. The pepper blend, seasoning cube, salt, and optional mushroom powder are added and cooked until the liquid reduces and oil rises to the surface.
Mushrooms, tofu, and vegetable stock are added, and the soup is left to simmer, allowing flavors to meld. Fresh or frozen spinach is incorporated at the end, providing color, nutrition, and balancing the richness of the palm oil and egusi paste. The resulting dish is thick, savory, and well-seasoned.
Vegan Egusi Soup suits those seeking a traditional dish prepared without animal products. It can be served with staple sides like fufu or rice. The recipe accommodates fresh or frozen greens, with proper rinsing advised for fresh leaves. Nutritional values are estimated and suggested only as guidance.
Ingredients
- 2 cups egusi seeds aka melon seeds
- ⅓ cup water
- ⅓ cup palm oil (to fry the tofu)
- 250 g mushrooms - approximately ½ lb
- 250 g tofu approximately ½ lb, or homemade awara
- ⅓ cup palm oil use more or less, depending on your preference, to cook the egusi soup
- ½ onion diced
- 2 tablespoon locust beans aka iru
- 1 tablespoon mushroom powder make your own by blending dried mushrooms, optional
- 2 large red bell pepper
- 1-2 scotch bonnet pepper use more or less, if preferred, or habanero pepper
- 3-5 African bird eye chili
- 1 onion medium-sized
- vegetable seasoning cube
- ¾ teaspoon salt (to taste)
- ¼ teaspoon black pepper optional
- 1 cup vegetable stock (or water)
- 500 g spinach or a mix of green vegetables such as ugwu and uziza leaf) - see notes, sliced, fresh or frozen, approximately 1 lb
Instructions
- Blend the red bell peppers, habanero or scotch bonnet peppers, bird eye chilis, and onion until smooth then set aside. If necessary, add a small amount of water but not too much to help with the blending.
- Separately, blend the egusi seeds to a powder and transfer it to a bowl. Add some water and mix to form a smooth and thick paste.
- Heat some palm oil in a pot or pan. Fry the tofu on both sides, then set aside.
- Add the remaining palm oil to the same pot and allow this to heat, without overheating. Add the diced onion, and locust beans, then fry for 2-3 minutes, or until fragrant. Add the mushroom powder (optional) then combine.
- Next, add the blended peppers, vegetable seasoning cube, and salt, pepper, and cook on medium heat for 10-15 minutes or until much of the liquid has reduced, stirring from time to time. The oil will come to the top once ready.
- Add the mushrooms, tofu, and vegetable stock or water then combine. Cover and allow the soup to simmer for 5 minutes.
- Gently pinch medium-sized chunks of the egusi paste and add this to the sauce, but do not stir. Reduce the heat to low, cover, and allow the sauce to cook for about 20 to 30 minutes with little or no stirring, or until the egusi forms a compact mass. Keep an eye on the sauce so it does not burn. Add more vegetable stock or water if necessary.
- Once this time is up, add the spinach and use a wooden spoon to gently stir. Break the egusi lumps accordingly, depending on how chunky you like your soup. Cook covered for a further 5 minutes, check for salt, and add more if necessary.
- Serve this vegan egusi soup with different types of swallow, such as fufu or pounded yam.
Notes
- Fresh or frozen spinach can be used; rinse fresh greens thoroughly before cooking.
- Mushroom powder is optional but adds an umami depth.
- The recipe estimates nutrition values; adjustments in ingredients will affect this.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 401 kcal
% Daily Value*
| Calories | 401kcal | 20% |
| Carbohydrates | 14g | 5% |
| Protein | 15g | 30% |
| Fat | 33g | 51% |
| Saturated Fat | 9g | 45% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 7g | 35% |
| Cholesterol | 0mg | 0% |
| Sodium | 427mg | 18% |
| Potassium | 799mg | 17% |
| Fiber | 7g | 28% |
| Sugar | 4g | 8% |
| Vitamin A | 7233IU | 145% |
| Vitamin C | 77mg | 86% |
| Calcium | 164mg | 16% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
